14 Whole30 Recipes for One (Single Servings FTW!) (2024)

FAQs

Can you have oatmeal on Whole30 diet? ›

Oatmeal, unfortunately, is a no-go when you're following the Whole30 program. But if you're missing that classic, hearty breakfast, try this recipe for sweet potat-"oats" from Little Bits Of. All you'll need is a food processor, a sweet potato, and some banana to add some sweetness.

Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.

A calorie deficit is needed for weight loss. Because of its restrictive nature, the Whole30 diet will likely help create this calorie deficit. However, unless the food choices you make on this diet become a habit, the weight loss you experience may not be sustainable in the long term.

What can you eat on Whole30? Eat real food. As defined by Whole30, that includes meat, seafood, eggs, vegetables, fruit, healthy fats (like olive and coconut oils, and ghee), herbs, spices, and seasonings.

Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples ( 1 ).

The Whole30 diet plan requires you to strictly avoid eating any source of added sugars, including real and artificial sugar. Thus, maple syrup, coconut sugar, agave nectar, honey, Nutrasweet, stevia, Splenda, xylitol, and other sources of sugar must be eliminated.

Potatoes of all varieties are in, but fries and chips are not. (This should not be a surprise. Fries and chips are about as Whole30 as Paleo Pop-Tarts.)

Basically, all fruits and veggies are acceptable on Whole30, so your favorite apples, bananas, berries, and the like are fair game. The same can't be said for your green breakfast smoothie, however.

IS POPCORN WHOLE30? No — popcorn is made from a whole grain (dried corn AKA popcorn kernels), and grains are eliminated on the Whole30 diet.

Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake. The diet restricts certain foods and food groups, which, if followed long-term, can result in nutrient deficiencies.

Which day of Whole30 is the hardest? ›

On Days 10 and 11, you are statistically the most likely to quit your Whole30. (That's why they're “the hardest days.”) By this point, the newness of the program has worn off, and though you've made it through most of the unpleasant physical milestones, you've yet to experience significant benefits.

Understanding Whole30 “Cheese”

Although traditional, dairy-derived cheese is a no-go during a Whole30, there's a world of dairy-free cheesy elements that's compatible. These include: Almond-based “ricotta” or “cream cheeses,” like select varieties from Kite Hill.

You can also eat processed meats as long as they don't include any artificial preservatives or added sugars. So when your bacon craving strikes, stick to sugar-free uncured bacon. A hearty meat-based stew with some nutrient-rich avocado makes a great Whole30® meal.

Hit the dairy case for organic, pastured eggs - even at $5 a dozen, they're still one of the cheapest sources of protein. Good choice: If you just can't afford grass-fed or pastured meat, go for ruminant animals (beef, lamb, goat, elk, bison, venison), fish and eggs first; chicken and pork second.

No alcohol, with the exception of wine vinegars. No grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, and all of those gluten-free pseudo-cereals like quinoa.

While oat milk offers numerous nutritional benefits and has gained popularity as a non-dairy alternative, it is not considered compliant with the Whole30 diet due to its inclusion of grains. However, there are alternative non-dairy milks available that adhere to the principles of the program.

While grains (including rice) are not compatible with the Plant-Based Whole30 elimination, rice is often used for the fermentation and processing of certain forms of soy, such as miso and tempeh.

Wondering about oat bran? Because oat bran is just the bran, and doesn't contain the germ or the endosperm, it is not considered a whole grain.