WHOIE3S®
http//whole30.com
Protein
Vegetables
Fruit
20
1 Beef (Ground)
D Beef (Steak)
Beef (Other)
1D Chicken (Ground)
i Chicken (Breast/ Thigh).
CO Chicken (Sausage)
O chicken (Whole)
(CD Turkey (Ground)
Turkey (Whole)
O Turkey (Other)
Salmon
O Whitefish
OShrimp
Scallops
O Seafood (Other),
WHOIE3O RESOURCES:
SHOPPING LIST
egg and nightshade-free
Best choice: look for words like 100% grass-fed, pastured, wild-caught, and organic on the label
Avoid: processed meats (pre-made sausage, burgers, bacon, deli meat, etc.) with added sugar, carrageenan, MSG, or sulfites
Pork (Ground)
TiPork (Chops)
O Pork (Sausage)
i Pork (Bacon)
Deli Meat
a
a
a
This is @ comprehensive but not exhaustive list. Al vegetables but corn, peas, and lima beans are allowed on the Whole30.
Acorn Squash,
Artichoke
Arugula
Asparagus
(Beets
Bok Choy
i Broccoli/Broccolini
Broccoli Rabe
Brussels Sprouts
Buttercup Squash
i Butternut Squash
i Cabbage
Ci Carrots
Oi caulifiower
Ocelery
Collard Greens
Cucumber
Delicata Squash
D Endive
Fennel (Anise)
Gi Frisée (Curly Endive)
O Garlic
Green Beans
Greens (beet, mustard, turnip)
kale
O Leeks
O Lettuce (all)
1 Mushrooms (all)
0 Okra
0 Onion
O Parsnips
Pumpkin
O Radish
Cl Rutabaga
O Rhubarb
Romaine
Shallots
1 Snow Peas
This is @ comprehensive but not exhaustive list. All fruit is allowed on the Whole30.
1D Apples (all)
D Apricots
Bananas
Blackberries
CD Blueberries
cherries
Dates
OFigs
Whole Life, LLC
Grapefruit
0 Grapes all)
Diicama
OKiwi
Dlemon
Olime
Mango
Melon
CO Nectarines
1 Oranges (all)
Papaya
Peaches
Pears (all)
Pineapple
1 Plantains
Plum
(D Sugar Snap Peas
Spaghetti Squash
D Spinach
D Sprouts
(Summer Squash
D Sweet Potato/Yams
Swiss Chard
DB turnip
Zucchini
o
ooo
Pomegranate
Raspberries
O Strawber
i Tangerines
Watermelon
o
a
o
hitpifwhole@0.comWHOIE3S®
http//whole30.com
Fats
Pantry Herbs & Spices
S
Dui
COOKING FATS
Clarified Butter
Duck Fat
Ghee
Coconut Oi!
(i Extra-Virgin Olive Oil
D Lard (Pork Fat)
Palm oil
Tallow (Beef Fat)
EATING/DRESSING NUTS AND SEEDS
Avocado Almonds
Avocado Oil Almond Butter
Coconut Butter Brazil Nuts
Coconut (Flakes, Shredded) —C) Cashews
1 Coconut Milk (Canned) 1D Hazelnuts/Filberts
Di Light Olive Oi! 1D Macadamia Nuts
1 Olives (all) 1D Pecans
Sesame Oil 1D Pistachio
WHOIE3O RESOURCES:
SHOPPING LIST
egg and nightshade-free
1 Flax Seeds
Pine Nuts
Pumpkin Seeds/Pepitas
i Sesame Seeds
Sunflower Seeds
i Sunflower Seed Butter
0 Walnuts
a
Read your labels! Make sure all ingredients in your spice mixtures, pantry goods, and beverages are Whole30 compliant.
DAlspice
Basil (Fresh/Dried)
Bay Leaves
Black Pepper
Black Peppercorns
o
o
o
chives
DAlmond Flour
Ci Apple Cider Vinegar
DArrowroot Powder
CD Balsamic Vinegar
O Beef Broth
Ci Canned Butternut Squash
UO Canned Pumpkin
O Canned Sweet Potato
O Canned Salmon
Apple Cider
1 Cacao (100%) Drinks
Club Soda
Coconut Water
Coffee
Fruit Juice (ally
(Kombucha
Whole Life, LLC
Ti Cilantro (Fresh/Dried) Lemongrass
OCinnamon CO Mustard Powder
Ti Cloves (Ground) Gi Nutmeg,
O cum 1D Onion Powder
o Oregano (Fresh/Dried)
Oil (Fresh/Dried)
C Garlic Powder Parsley (Fresh/Dried)
C Ginger (Fresh/Dried} a
Ti Ground Cloves 1G Rosemary (Fresty/Dried)
Canned Tuna
Capers (D Mustard (all)
Chicken Broth Pickles (all)
Cocoa (100% Cacao) Gi Raisins
Coconut Aminos Red Wine Vinegar
Coconut Flour Rice Vinegar
Dried Cranberries
dried Frut_________ sardines
OFish Sauce Di Tapioca Starch
Mineral Water
Naturally Flavored Water
Ciseltzer Water
Sparkling Water
Tea (all)
1G Vegetables Juice (no tomato)
Other
oooooo0
i Sage (Fresh/Dried)
CO salt (lodized/Sea Salt)
Ci Thyme (Fresh/Dried)
CO Wasabi Powder
a
o
a
o
o
Vegetable Broth
O White Vinegar
oooo
goooooo
hitpifwhole@0.com