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

FAQs

Can you have oatmeal on Whole30 diet? ›

No grains.

This includes wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on.

The Whole30 diet is a strict 30-day elimination diet that many people turn to for weight loss or help with digestive concerns. The program encourages you to cut out alcohol, sugar, grains, legumes, dairy, and additives from your diet for 30 days. It is advertised as a total lifestyle change, rather than a simple diet.

On Whole30, adherents must cut out all sweeteners including maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit extract, and stevia. However, dieters are permitted to use fruit juice as a sweetener.

On the Whole30 program, you will eat three meals a day, avoid snacking and stop eating a few hours before you go to sleep. Each meal on the Whole30 program should be based on: One to two palm-sized protein sources. Vegetables (should fill the rest of your plate aside from protein)

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 ).

Well, the Whole30 diet requires you to eliminate many common foods in order to maintain a healthier diet. It eliminates grains, dairy, wheat, rice, oats, and corn. Soy, beans, and peanuts are eliminated, too. No alcohol, sugar, or other sweeteners are allowed.

According to The Whole30 Timeline, Days 10 and 11 are the hardest, because you've gotten past the headaches and tiredness, but you haven't started seeing the big benefits. And you're really, really aware of the things you can't have.

Whole30 is a great way to reset your eating habits and jump start your weight loss journey. While results will vary from person to person, many people report losing 10-15 pounds in the first month.

Are Potatoes Whole30? Yes! As of January 2021, all varieties of potatoes are included in the Whole30 diet. Yet, the catch is that fries and chips are not included in the diet as they are not considered to be “real” or whole foods.

You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew. But remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and added sweeteners—including date paste or stevia (more on that below).”

Can I have co*ke Zero on Whole30? ›

Though diet sodas and sugary beverages are off-limits on the Whole30 diet, you can drink water, herbal teas, coffee, and any other liquids that don't contain any sugar or artificial sweeteners. Fruit juice, when 100% pure, is also acceptable on occasion.

(Even in regions where it's grown, it's rarely eaten fresh since it ferments and grows rancid quickly after it's harvested.) For those reasons, monk fruit is considered a sweetener and not a true “fruit,” and is not compatible in any form during your 30-day elimination.

Our meal template recommends around two servings of fruit per day, eaten with your meals (and not on their own as “dessert” or a snack). However, that's just a starting point, not a hard and fast mandate. We're really not concerned with the amount of sugar in whole foods, in the context of your Whole30 meals.

It can take several weeks before you learn to trust the “hungry” and “full” signals your body is sending you—and you may not have been eating enough in the beginning, because you were afraid of all that fat. Many Whole30'ers report that they didn't feel or see “the magic” until day 45, 60, or beyond.

The Pancake Rule eliminates baked goods, foods-with-no-brakes, and treats, even if they're made with technically compatible ingredients. Remember, the program isn't just about identifying food sensitivities. It's about creating new healthy habits, and examining your emotional relationship with food.

Whole foods include fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, fish, shellfish and eggs. Minimally processed foods are foods that are a little processed, such as frozen produce or whole wheat flour.

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.

Instructions. Cut the apple and the date into small pieces* (they don't need to be teeny-tiny, just a quick chop will do), and place them in a small food processor. Add the chia seeds, coconut, and almonds. Pulse mixture until grainy and oatmeal-like.

Nuts and seeds can be a great grain-free substitute for oatmeal if you're following a paleo diet. In addition to being rich in heart-healthy fats, fiber, and protein, foods like almonds, pumpkin seeds, sunflower seeds, walnuts, and pecans are all high in plenty of essential vitamins and minerals ( 6 , 7 , 8 , 9 , 10 ).