Everything You Can and Can’t Eat on Whole30

Whole30 is one of the stricter diets out there, completely eliminating processed foods along with all added sugar, artificial sweeteners, carrageenan, MSG, sulfites/sulfates, soy, alcohol, grains, legumes, and dairy. Since figuring out how to keep the fridge and pantry full can be a challenge, keep the program rules and this shopping guide close — it'll tell you everything you can and can't eat. (Photos via Getty Images)

On the Whole30 diet you should get most of your fat intake from whole foods, but you'll need to cook veggies and protein in fat too. These are the recommendations for the best cooking fats to use and those you should avoid.

Say Yes To: 

• animal fats (pastured-raised, grass-fed, and organic)

• clarified butter

• coconut oil

• extra-virgin olive oil

• ghee

Say No To: 

• butter

• canola oil

• margarine

• vegetable oil

(Photo via Brittany Griffin / Brit + Co)

Whole30 urges its followers to get fats from whole foods, rather than through the oils we use to cook food in. Luckily, there are lots of foods that are rich in heart-healthy fats that will help keep you satisfied. Keep in mind, some nuts and nut butters are preferred (due to high omega-3 content and slower oxidization than other nuts).

Say Yes To: 

• avocado

• cashews

• coconut butter

• coconut meat

• canned coconut milk

• hazelnuts

• macadamia nuts

• macadamia butter

• olives

Eat Ocassionally: 

• almonds

• almond butter

• Brazil nuts

• pecans

• pistachios

Limit Intake: 

• flax seeds

• pine nuts

• pumpkin seeds

• sesame seeds

• sunflower seeds

• sunflower seed butter

• walnuts

Say No To: 

• peanuts

• soy nuts

(Photo via Getty Images)

Protein is an important part of the Whole30 diet, and for the most part, all animal-based protein (excluding dairy) is allowed. Whole30 says to always opt for grass-fed organic meat, pasture-raised organic eggs, and wild caught/sustainably fished seafood first, followed by organic, with lean store-bought options being a last resort. The only meat you should avoid is processed meat that is factory-farmed or those that contain added sugar, MSG, sulfites, or carrageenan.

Say Yes To: 

• beef

• buffalo

• chicken

• duck

• eggs

• elk

• grass-fed, organic bacon, sausage, and deli meat that doesn't contain added sugar, MSG, sulfites, or carageenan

• lamb

• pheasant

• pork

• quail

• rabbit

• seafood

• squab

• turkey

• venison

• wild boar

Say No To: 

• beans/pulses

• factory-farmed processed meats (bacon, sausage, deli meat)

• soy products

• vegetarian or vegan "meat"

(Photo via Getty Images)

Dairy is off-limits in the Whole30 diet, as are most dairy substitutes. The creators of the diet worry that too many people have sensitivities to lactose and that dairy foods are inflammatory. There are just a couple of exceptions, but if you're a cheese-lover, prepare to be disappointed.

Say Yes To: 

• clarified butter

• coconut milk (unsweetened)

• ghee

• homemade nut milks (unsweetened) in moderation

Say No To: 

• everything else, including milk, butter, and cheese

(Photo via Getty Images)

Vegetables are a main component of the Whole30 diet. Load your plate with your fave veggies everytime you have a meal. The only items you need to avoid are legumes and grains. Here are the best vegetables for a Whole30 diet.

Say Yes To: 

• acorn squash

• arugula

• asparagus

• beets

• bell peppers

• bok choy

• broccoli/broccolini

• Brussels sprouts

• buttercup squash

• butternut squash

• cabbage

• carrots

• cauliflower

• collard greens

• delicata squash

• garlic

• greens (beet, mustard, turnip)

• greens beans

• kale

• leeks

• lettuce

• onions

• rutabaga

• snow/sugar snap peas

• spinach

• summer squash

• sweet potato/yams

• Swiss chard

• tomatoes

• turnips

• watercress

• zucchini

Say No To: 

• beans/pulses

• legumes (with an exception to green beans and snow/sugar snap peas)

(Photo via Getty Images)

Luckily, you can eat fruit with very few restrictions on a Whole30 diet. You should eat more veggies than fruit, but still, help yourself to a few servings a day. Listed below are the best Whole30 fruit options.

Say Yes To: 

• apricots

• blackberries

• blueberries

• cherries

• fruit juice in recipes or as a sweetener

• grapefruit

• kiwi

• melon

• plum

• raspberries

• strawberries

Say No To: 

• dried fruit

• fruit juice as a beverage

(Photo via Getty Images)

The point of Whole30 is eliminating most processed foods from your diet, and other than fruit, that means nixing most sweets. Get used to black coffee and skipping dessert. The benefit is that once you finish Whole30, many people report that they're more sensitive to sweet tastes and don't need to use as much sugar anymore.

Say Yes To: 

• naturally sweet foods, like fruit, in moderation

Say No To: 

• agave

• artificial sweeteners

• honey

• maple syrup

• molasses

• sugar

(Photo via Getty Images)

Grains and legumes are off-limits during Whole30, with just a few exceptions. They're thought to be too hard to digest. This is one of the things that makes the diet nearly impossible for vegetarians — it's hard to feel full and get enough protein without soy, beans, and grains. Read on to find out what you should purge from your pantry before starting on Whole30.

Say Yes To: 

• chia seeds

• green beans

• snow peas

• sugar snap peas

Say No To: 

• all grains like wheat and rice

• all pseudo-grains like millet

• quinoa

• most legumes

• soy

(Photo via Getty Images)