Whole30 Diet: Plant-Based Or Not?

The Whole30 is a 30-day elimination program that combines the power of a carefully structured elimination and reintroduction protocol with behaviour change research. The program offers two tracks: the Original Whole30 and the Plant-Based Whole30. The Plant-Based Whole30 is a 100% plant-based version of the original 30-day reset, designed for vegans, vegetarians, and anyone curious about adopting a plant-based diet. The program combines the proven benefits of an elimination diet with the science of behaviour change. It is the first whole-food, plant-based elimination and reintroduction protocol that thoughtfully prioritises protein and supports metabolic health, gut health, and a balanced immune system. The program offers two structured reintroduction options: one including only plant-based foods, and another including the reintroduction of animal protein and/or dairy.

Whole30 is a 30-day elimination program

The Whole30 is a 30-day elimination program established in 2009 by co-founder Melissa Urban. The program combines the power of a carefully-structured elimination and reintroduction protocol with behaviour change research, and has helped millions of people improve their cravings, energy, sleep, digestion, inflammation, chronic pain, and other unwanted symptoms. The Whole30 is designed to help you identify the foods that may be having a negative impact on your cravings, metabolism, blood sugar regulation, digestion, and immune system.

The program offers two different tracks: the Original Whole30 and the Plant-Based Whole30. The Original Whole30 includes high-quality animal protein and encourages the use of some animal fats while eliminating legumes, including peanuts and soy. The Plant-Based Whole30, on the other hand, does not include any animal protein or fats. It uses beans, lentils, peas, soy, compatible protein powders, nuts, and seeds to ensure adequate protein and includes only plant-based fat sources.

The Plant-Based Whole30 is a 100% plant-based version of the original 30-day reset, designed for vegans, vegetarians, and anyone curious about adopting a plant-based diet. The program combines the proven benefits of an elimination diet with the science of behaviour change. The first phase of the Plant-Based Whole30 is a 30-day elimination diet, followed by a 12-30 day reintroduction phase. During the elimination phase, your meals will include beans, lentils, peas, whole or minimally processed forms of soy, lots of vegetables and fruit, plant-based healthy fats, and fresh herbs, spices, and seasonings. You will eliminate added sugar (real or artificial), alcohol, grains, and animal products.

The Plant-Based Whole30 is the first whole-food, plant-based elimination and reintroduction protocol that thoughtfully prioritises protein and supports metabolic health, gut health, and a balanced immune system. The program is meant to be a short-term experiment, not a prescriptive, long-term diet. It is designed to help you identify food sensitivities, create new habits, restore a healthy relationship with food, and build self-confidence.

Elimination diets have been used by medical professionals since the 1920s and remain the gold standard for identifying foods that work for or against your body. They are completed in two parts: the first phase involves eliminating food groups that are commonly problematic, and the second phase involves reintroducing each food or food group one at a time to observe your body's reaction. The goal of an elimination diet is to remove food components that may be causing issues, improve blood sugar regulation and metabolism, calm your immune system, and identify foods causing negative responses or unwanted symptoms.

The Whole30 is a strict program, and it is important to completely eliminate all of the recommended food groups for 30 straight days to accurately determine how certain foods are impacting your body. Eating even small amounts of foods to which you are sensitive can disrupt the process and interrupt your healing. Rushing through reintroduction can have similar negative consequences, making it difficult to accurately evaluate the impact of the foods. Therefore, it is crucial to completely eliminate and then carefully and systematically reintroduce each food group, allowing 2-3 days between each group.

The Whole30 is not a weight-loss diet, and participants are advised not to weigh themselves during the program. The program is designed to bring about a number of non-scale victories, such as improvements in energy, sleep, cravings, mood, digestion, chronic pain, and other symptoms.

The Plant-Based Whole30 is a 100% plant-based version of the original program

The Plant-Based Whole30 is a 100% plant-based version of the original Whole30 program. It is a 30-day elimination and reintroduction program designed to help vegans, vegetarians, and those curious about adopting a plant-based diet identify food sensitivities and reset their health, habits, and relationships with food.

The program is built on the proven Whole30 framework, designed to eliminate cravings, promote healthy blood sugar regulation and hormonal balance, improve digestion, and minimize inflammation. The Plant-Based Whole30 combines the proven benefits of an elimination diet with the science of behaviour change. It has two phases: 30 days of elimination and 12-30 days of reintroduction. During the elimination phase, meals will include beans, lentils, peas, whole or minimally processed forms of soy, lots of vegetables and fruit, plant-based healthy fats, and fresh herbs, spices, and seasonings. The list of foods to eliminate in the first phase includes added sugar (real or artificial), alcohol, grains, and animal products.

The Plant-Based Whole30 is the first whole-food, plant-based elimination and reintroduction protocol that thoughtfully prioritises protein and supports metabolic health, gut health, and a balanced immune system. The program offers two structured reintroduction options: one including only plant-based foods, and another that includes the reintroduction of animal protein and/or dairy. The program is meant to be a short-term experiment, not a prescriptive, long-term diet.

The Plant-Based Whole30 is designed to help identify food sensitivities quickly and effectively. The program will also help you clearly connect the dots between specific foods and food groups and the negative symptoms they may be provoking in your body. The program is also designed to facilitate new habits with food and encourage you to discover new tools to effectively manage stress, discomfort, or negative emotions.

The Plant-Based Whole30 has two phases: 30 days of elimination and 12-30 days of reintroduction

The Plant-Based Whole30 is a 100% plant-based version of the original Whole30 program. It is designed for vegans, vegetarians, and anyone curious about adopting a plant-based diet. The program has two phases: a 30-day elimination phase and a 12-30 day reintroduction phase.

Elimination Phase

During the elimination phase, participants will eat plant-based proteins from whole forms of soy, beans, lentils, and unsweetened protein powders; healthy plant-based fats from nuts and seeds, olives, coconut, avocado, and certain cooking oils; vegetables and fruit; and herbs and seasonings.

At the same time, they will eliminate all forms of added sugar (real and artificial), alcohol, and all grains and pseudo-cereals. The list of foods to eliminate can seem intimidating, but the program provides community support, tons of free recipes, articles, and resources, and testimonials from people who have completed the program.

Reintroduction Phase

After the 30-day elimination phase, participants will follow one of two carefully designed reintroduction schedules: one that includes the reintroduction of animal products, and one that does not. Food groups will be reintroduced one at a time, returning to the elimination phase for 2-3 days between each reintroduction group.

The reintroduction groups are:

• Added sugar (optional)
• Rice, corn, oats, quinoa, buckwheat, or amaranth
• Animal protein (optional)
• Animal-sourced dairy (optional)
• Gluten-containing grains
• Alcohol (gluten-containing or gluten-free)

The Plant-Based Whole30 is designed for vegans, vegetarians, and anyone curious about a plant-based diet

The Plant-Based Whole30 is a 100% plant-based version of the original Whole30 program. It is designed for vegans, vegetarians, and anyone curious about adopting a plant-based diet. The program combines the proven benefits of an elimination diet with the science of behaviour change. It is meant to be a short-term experiment, not a prescriptive, long-term diet.

The program has two phases: 30 days of elimination and 12-30 days of reintroduction. During the elimination phase, meals will include beans, lentils, peas, whole or minimally processed forms of soy, lots of vegetables and fruit, plant-based healthy fats, and fresh herbs, spices, and seasonings. The list of foods to eliminate in the first phase includes added sugar (real or artificial), alcohol, grains, and animal products.

The Plant-Based Whole30 is the first whole-food, plant-based elimination and reintroduction protocol that thoughtfully prioritises protein and supports metabolic health, gut health, and a balanced immune system. The program also offers two structured reintroduction options: one including only plant-based foods, and another including the reintroduction of animal protein and/or dairy.

The Plant-Based Whole30 is designed to help individuals identify food sensitivities, create new habits, restore a healthy relationship with food, and build self-confidence. It is a self-experiment that can bring a lifetime of food freedom.

The Plant-Based Whole30 is the first whole-food, plant-based elimination and reintroduction protocol

The Plant-Based Whole30 is a 100% plant-based version of the original 30-day reset, designed for vegans, vegetarians, and anyone curious about adopting a plant-based diet. The program combines the proven benefits of an elimination diet with the science of behaviour change. The program is meant to be a short-term experiment, not a prescriptive, long-term diet. The program also offers two structured reintroduction options: one including only plant-based foods, and another including the reintroduction of animal protein and/or dairy.

The Plant-Based Whole30 has two phases: 30 days of elimination and 12-30 days of reintroduction. During elimination, meals will include beans, lentils, peas, whole or minimally processed forms of soy, lots of vegetables and fruit, plant-based healthy fats, and fresh herbs, spices, and seasonings. During this phase, you will eliminate added sugar, alcohol, grains, and animal products.

Frequently asked questions