Realistic Details: I think that this will be more challenging if your culinary experience is limited. A lot of people complain about the difficulty of the recipes. The fact is that if you can make eggs and broil or barbecue meat, or even if you can turn on an oven and toss a salad, you will be fine. You might be a little bored with the food if you are not savvy in the kitchen, but it might help if you are really a novice to get the cookbook in addition to the guide.


After that initial hump, things got a lot better. I had energy to do some things that I usually had no energy to do. I was doing yoga, and was able to go on walks. This was a big deal for me. Going through treatment for Lyme Disease is exhausting. Often I feel like I don’t have enough air to hold up my body — it’s a feeling of intense can’t-get-out-of-bed-exhaustion. So to have a little more pep in my step felt invaluable.
Diana Schwarzbein is another M.D. that has come to realize that low carb is what works. See reviews at The Schwarzbein Principle. The book is based on her work with insulin-resistant patients with Type II diabetes. She concludes that low-fat diets cause heart attacks, eating fat makes you lose body fat, and it's important to eat high-cholesterol foods every day.
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrat by Mary G. Enig, Ph.D. and Sally Fallon. The premise is the culinary traditions of our ancestors, and the food choices and preparation techniques of healthy nonindustrialized peoples, should serve as the model for contemporary eating habits. However, they push whole grains and dairy, which aren't Paleolithic.
This is by far the best meal plan I found! It has flavor and variety, both of which I NEEDED in planning meals. My husband even ate all of this, and he tends to be picky. I did deviate from it more and more as the weeks went by to fit time and schedule and inspiration, but from the ingredients I got to match this plan, I had plenty to work with and was able to still feed us while following Whole30 guidelines and finish the program. Thanks so much for putting this together!!!!
Generally speaking, dieters are advised to eat between 20-30 grams of carbohydrates per day in order to maintain ketosis. To put this into perspective, a quarter cup of steel cut oats has 29 grams of carbs and a banana has roughly 27 grams of carbs. So if you have a few bites of oatmeal or a small piece of fruit, whoops! That's your carb intake for the day.
After that initial hump, things got a lot better. I had energy to do some things that I usually had no energy to do. I was doing yoga, and was able to go on walks. This was a big deal for me. Going through treatment for Lyme Disease is exhausting. Often I feel like I don’t have enough air to hold up my body — it’s a feeling of intense can’t-get-out-of-bed-exhaustion. So to have a little more pep in my step felt invaluable.

"Loren Cordain's extensive research demonstrates how modern westernized diets drastically depart from the original diet humans consumed for millions of years. In The Paleo Diet and The Paleo Diet Cookbook, Dr. Cordain shows how diets high in grains, dairy, vegetable oils, salt, and refined sugars are at odds with our genetic legacy and then shares his uncomplicated strategy for losing weight and getting healthy."

These are great! Thanks. I was wondering what your budget is for all this food. I seem to spend much more money for groceries when we are on whole 30. I try to shop at Costco and discount stores as I can, but it still seems like a lot. My shopping list I created for week one on my previous w30 was like $350 for a family of 5 (including food for one vegan). Is this normal?
We also talked about our meals, our struggles, and the results we were seeing from Whole30. Mentally, I felt more clear-headed and emotionally stable. I slept deeper and remembered more of my dreams, something that tends to never happen. (In one dream, I accidentally ate a slice of pizza and cried about it because if you break your Whole30 diet, you're supposed to start again from Day 1.)
Book-lovin’ Whole30 eaters should also pick up a copy of my New York Times bestselling cookbook, Nom Nom Paleo: Food for Humans, and my follow-up recipe book, Ready or Not! Both are packed with new and classic recipes—many of which can’t be found anywhere else. Plus, the vast majority of them are Whole30-compliant! Here’s a downloadable list of the 100+ Whole30 recipes in my first book, and here’s the Recipe Index in my second book, which identifies the 120+ Whole30 friendly dishes contained in its pages.
Obesity, heart disease, and diabetes: These are just a few of the health conditions that proponents of thePaleolithic diet, or caveman diet, blame on our sedentary lifestyles and modern diets, which are loaded with sugar, fat, and processed foods. Their proposed solution? Cut modern foods from our diet and return to the way our early hunter-gatherer ancestors ate.
I recognize these drawbacks. But I still kick off the first month of each year by waving goodbye to alcohol, sugar, and yes, the aforementioned healthy food groups. While I've kept the majority of the weight off, I'm still guilty of putting on those extra 4 to 5 pounds throughout the year. But while that would've caused me anxiety before, I'm now okay with it. I enjoy some frozen drinks by the pool during my summer vacation and loosen the reigns a bit during the holidays. Come January 1st, my body desperately wants a break from the late-night holiday parties that cram my calendar from Thanksgiving until New Year's Eve, which is why I do another round of the Whole30. Starting the new year this way helps to reset the habits that I tend to lose track of towards the end of year (moderation and meal-prepping) and it reminds me how good my body feels when I'm treating it right.
Similarly, any foods that were not easily available to Paleolithic humans are off-limits in this diet, Holley explains. That means processed foods — many of which contain added butter, margarine, and sugar — should not be a part of the paleo diet. The same goes for dairy, which may not have been accessible to Paleolithic humans, and legumes, which many proponents of the diet believe are not easily digestible by the body.
Paleo eating requires a lot of planning, prep time, and mental resolve. For instance, eating out on the diet isn't as simple as ordering chicken and a salad. Think: In what oil was the chicken cooked? Did any of the salad toppings come processed, canned, or packaged? "As with every elimination diet, it's just not doable long term," Dr. Ochner says. While weight loss is far from the sole purpose of eating paleo, going on and off of the diet can lead to big weight swings. Any yo-yo diet starts in weight loss from both muscle and fat, and usually ends with weight gain of all fat, which contributes to a slower metabolism and increased insulin resistance.

Before I went on Whole30 I was sleeping 8 to 10 hours a night (yes, I love my sleep), yet come 2 p.m. I'd hit an energy slump. I'd feel high right after I ate (looking back on it, probably because I was eating so much added sugar) but my energy would significantly fluctuate through the day. During the beginning of Whole30 — specifically the first three days — I really struggled. Again, I was a sugar addict and I think detoxing from that really affected my energy levels. But after that slump, my energy was constant — I really had never felt better. Even when things didn't go the way I wanted, I felt energetic and up for any challenge.

Overall, the diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrate (specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars. [2] The monounsaturated and polyunsaturated fats (including the omega-3 fats EPA and DHA) come from marine fish, avocado, olive oil, and nuts and seeds.
The plan focuses on unprocessed foods and foods with very minimal, or, better yet, no added ingredients. Whole30 requires dieters to cut out a lot of items, including sugar, dairy and legumes, and then slowly reintroduce these food groups back into their diets after the 30 days. The purpose of the reintroduction phase is to see if any of the foods cut out are the culprit for any health issues.
Ever start a diet and get immediately discouraged when the number on your scale hasn't budged after a week or two? Whole30 forbids weighing yourself — a practice which can help shift your mindset to how you're feeling as your success metric. "The scale shouldn’t drive your mood, food choices or overall mindset," says Amy Shapiro, RD. "Continue to live a healthy life and measure how you feel energy and clarity wise." Which means being honest with yourself about how your body feels after going to town on that cheese plate. One of the biggest realizations for me was how much clearer and more energetic I feel when my weekend diet doesn't consist of vodka-sodas and takeout food.
This list is going to be a little longer than the last. You cut out all sugar (both real and all substitutes whether natural or artificial, like honey, maple syrup, Splenda, etc.). No grains, legumes (including all forms of soy), dairy, or alcohol. You’re also told to avoid additives like MSG and carrageenan, although that should happen naturally if you’re sticking to whole foods.
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Exercise is a vital part of the live-by-your-genetic-code equation. Surviving in the Stone Age meant a constant on-the-go lifestyle that probably required 4,000-plus calories a day, according to David L. Katz, MD, director of the Yale University Prevention Research Center. Even most people who hit the gym regularly won't need to eat that many calories, but the principle of using food as fuel to exercise still stands.
Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the reset button with your health, habits, and relationship with food, and the downstream physical and psychological effects of the food choices you’ve been making. Learn how the foods you’ve been eating are actually affecting your day-to-day life, long term health, body composition, and feelings around food. The most important reason to keep reading?
In 1995, as Glassman was burning the last of his bridges at local gyms, he got a call from a friend who worked at the sheriff's department in Santa Cruz. The department had heard about him and wanted him to train officers. Glassman, who was in the middle of a breakup with a longtime girlfriend, decided to go. He set up shop in a health center called Spa Fitness and taught his own brand of fitness training, which he had begun calling CrossFit, to officers and anyone else looking to buy 60 minutes of sweat.
Fat and Cholesterol are Good for You by Uffe Ravnskov is a new book which includes updated and simplified sections from his previous one (The Cholesterol Myths). Ravnskov also presents his own idea about the cause of heart disease, an idea that explains all the findings that do not fit with the present view. It is a powerful book. Also see his web site. The Amazon.com reviews average to 5 stars. Published January 26, 2009.
Get takeout flavor without the mystery additives: This Whole30 recipe recreates a comfort food classic with clean ingredients like fresh ginger, steak, and broccoli. Stay more Bulletproof and use grass-fed beef, arrowroot starch, coconut aminos, and coconut oil to cook. Plus, avoid enjoying black pepper and garlic too often, and consider steaming broccoli instead of stir frying.
Most of these recipes give us enough dinner for our family and then leftovers for my husband and I (I make a separate lunch for the kids most times). If you both eat normal-sized portions, you would probably be fine to cut it in half and have enough for leftovers. But if you tend to eat larger portions, I’d err on the side of caution and just go with the full amount.
You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no, or make your mom proud and say, “No, thank you.” Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
There are about half a dozen diets that are very similar. They all recommend you eat "meat and veg" The reason Whole 30 works for me is because you can have potatoes and fruit. An example of a whole 30 meal would be: 2 pork chops, mashed potatoes made with chicken stock, green beans, finish with your choice of fruit. My favorite is a few grapes or pineapple chunks. Also the goal it to make it 30 days without cheating. There have been several times I would think: OK I can't cheat now I only have __ more days to go. Having an end in site helped me. When I started adding back in food groups after the 30 days. I figured out that I do not do well with Dairy. Now the only dairy I use is real butter. I never thought I could live without cheese... But now I don't think it's a good idea for me. So it helps you figure out what you can and can not eat and still feel good.
Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan has recipes for food that you can eat every day, along with easy tips to make sure it takes as little time as possible to prepare. All recipes are made with zero grains, legumes, soy, sugar, dairy, or alcohol. Calorie-dense ingredients like dried fruit and nuts show up as flavoring, instead of primary ingredients. It will also show you how to how to mix and match basic ingredients with spices and seasonings that take your taste buds on a world tour. With 115+ original recipes and variations. The author is a popular blogger at The Clothes Make The Girl. All Amazon reviews are positive. Published December 12, 2011.

Melissa makes liberal use of spices, and as a spice blender myself Gneiss Spice Everything Spice Kit: 24 Magnetic Jars Filled with Standard Organic Spices / Hanging Magnetic Spice Rack (Large Jars, Silver Lids), nothing could make me happier. And when I say liberal…I mean, this book uses 50 different spices, herbs and seasonings. Some other reviewers stated the recipes call for hard to find ingredients. I disagree; besides the occasional call for capers or fennel bulb, most everything can be found at your local store. Spices on the other hand, there are a few that you might need to source online if you don’t have a gourmet foods market near you. If you were to make all the recipes in the Whole30 Cookbook, you’d need:


Whole30 is a nutritional program designed to change the way you feel and eat in 30 days. Basically, you have to remove all of the potentially inflammatory foods and beverages in your diet (think: added sugar and sweeteners, alcohol, grains, legumes, dairy, processed foods and beverages, baked goods, and junk foods) and eat three "clean" meals a day, made with Whole30-approved ingredients (think: meats, seafood, veggies, and eggs).

I started Whole 30 a little over a week ago, and I have used a lot of your recipes, and I love them! I just wanted to let you know that I made the sweet potato soufflés last night (which were wonderful), however, I woke up this morning wondering if they were truly compliant due to the baking aspect. Off researching I go, and I found out that baking powder is not a compliant Whole 30 ingredient (unless homemade with one part baking soda, two parts cream of tartar). I looked up the ingredients to the baking powder I used, and sure enough, it contained cornstarch. I can’t tell you how bummed and disappointed I feel this morning to have to start over. I just wanted to let you know in case that particular ingredient could cause anyone else any trouble. Thank you for this meal plan, and the wonderful recipes in it!
This biggest success of Week 2 was attending a happy hour networking event completely sober. I headed there with a friend who was also doing Whole30, and we vowed to be each other's support system. We ordered seltzer waters together and proudly said no to the cheeseburger sliders and cheese board. Leaving the event, I felt empowered knowing I had it in me to refuse alcohol and fatty food, something I'd never tried before. Plus, I now knew I didn't have to use alcohol as a social crutch.

If you have more questions on specific foods, we’ve included a comprehensive list of paleo diet foods below. We’ve provided a list of the foods that are allowed on the paleo diet. We’ve also broken this list down into the specific food groups, so you can see which meats, vegetables, fruits, nuts, and fats are on the paleo diet. In addition to all of that, we’ve also included a comprehensive list of foods not allowed on the paleo diet.

I can not believe this! Someone recently chewed me out for being unable to afford $25/week for something I need. I’m sorry, but I was born with spina bifida and became permanently disabled at 29, after working since 17! Then, my wonderful caregiver became extremely ill, kept working to afford our lifestyle, but finally his body gave out. Now I’m His caregiver, so our money is overly Tight!


Another 2014 study in the European Journal of Clinical Nutrition compared the effects of the Paleo plan to those of a standard low-fat diet on 70 obese, postmenopausal women. After six months, the Paleo group lost 14 pounds on average, while the other group lost nearly 6 pounds. After a year, the Paleo group had lost 19 pounds on average, and the low-fat dieters had dropped 10 pounds. A year later, both groups had regained some weight: The Paleo group was still down 10 pounds, while the low-fat group had dropped an average of more than 6 pounds.
Sport-specific athletes – Like the specialists, if you are an athlete training for a sport, you’d be better off finding a coach that is trained in getting great performances out of athletes in your specific sport. Every sport has special movements that require certain types of power in specific muscles. CrossFit prepares you for everything, but won’t improve your specific sport skills unless you are training for those specific sport skills! Many athletes choose to combine CrossFit with sport-specific workouts (see things like CrossFit Football) in their off-season for conditioning, but that’s up to each sport’s coach.
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