Plant-Based Whole30®: What It Is & Should You Try It?

What is the original Whole30® Program?

The Whole30® program is a strict 30-day elimination diet designed to reset eating habits, aid with weight loss, improve overall health, and identify food sensitivities.

It emphasizes whole, unprocessed foods such as fruits, vegetables, and lean proteins, while eliminating potentially inflammatory and allergenic items such as added sugars, dairy, processed foods, and alcohol. The original Whole30® program also eliminates nutritious foods such as legumes due to being potentially allergenic foods for many folks.

The main goal is to help people reset their eating habits and identify foods or food groups that may be compromising their health. The Whole30 program is meant to promote a lifestyle change rather than simply a diet.

A healthy twist: Plant-Based Whole30®

We all know that plant-based eating habits offer a number of health benefits. The Plant-Based Whole30® is a modified version of the original diet that provides an alternative to those following a plant-based lifestyle.

While the original Whole30® focuses on animal foods as the source of protein and eliminates legumes, the Plant-Based Whole30® includes legumes as the main protein source and also allows unsweetened plant-based protein powders, nuts, and seeds.

How does it work?

The Plant-Based Whole30® program is laid out in two phases: 30 days of elimination, followed by at least six days of reintroduction.

Elimination phase: Specific foods and food groups are avoided, without exceptions. During this period, you should only consume the allowed foods such as plant-based proteins, fruits, vegetables, nuts, and seeds.
Reintroduction phase: Following the 30-day elimination, you should gradually reintroduce those foods, one at a time, which should take six to 30 days. This will allow you to compare your experience and note any adverse reactions or changes.

Evaluate results: Take notes of how you feel before and after the diet. This is meant to help you learn about which foods may be having a negative impact on your energy, sleep, mood, cravings, digestion, etc.

Foods you should eat

All fruits and vegetables
Legumes: lentils, peas; whole or minimally processed forms of soy like edamame, miso, natto, tofu, and tempeh
Plant-based protein powders (unsweetened): Pea, hemp, pumpkin, or chia
All nuts and seeds
Herbs, spices, and seasonings
Wholesome plant-based foods

Foods you should eliminate

Animal proteins: Beef, bison, lamb, chicken, turkey, pork, fish, shellfish, eggs, etc.
Dairy and dairy products: Cow, goat, or sheep’s milk products such as milk, cream, cheese, kefir, yogurt, sour cream, ice cream, ghee, clarified butter, or frozen yogurt.
Added sugars, real or artificial: Table sugar, brown sugar, maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit, stevia, xylitol, etc.
Grains: Wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, corn, and all gluten-free pseudo-cereals such as quinoa, amaranth, and buckwheat.
Highly processed forms of soy: Soybean oil, textured soy protein, textured vegetable protein, soy protein isolate, or soy protein concentrate.
Artificial ingredients, flavors, and colors.
Processed foods
Alcohol

Plant-Based Whole30® sample menu

Following the Plant-Based Whole30® program can be easy and incredibly satisfying. There are many delicious foods that meet the Plant-Based Whole30® criteria and can help you follow the plan without feeling deprived.

Here's what a day of eating plant-based Whole30® meals might look like:

Ready to go plant-based with Whole30®? Our curated Plant-Based Whole30® bundle makes it simple.

Plant-Based Whole30® benefits

Emphasizes wholesome foods: The diet encourages eating nutrient-dense, plant-based foods, which are known to support overall health and reduce the risk for chronic disease. (Source 1, Source 2)
Identifies food sensitivities: The elimination phase may help identify trigger foods that may be the cause of physical discomfort or health issues.
Resetting eating habits: The program encourages mindful and intentional eating, which may result in long-term improvements in eating habits.
Improved energy: Adopting more nutrient-rich foods, such as fruits, vegetables, legumes, nuts, and seeds, may increase and support energy levels.
Weight management: Due to the elimination of processed foods and added sugars and the addition of fiber-rich plant foods, people may experience weight loss, although this is not the primary focus of the diet.
Enhanced digestion: Eliminating trigger foods and incorporating fiber-rich, plant-based foods may alleviate digestive discomfort and improve bowel movement.

Potential Challenges of the Plant-Based Whole30®

Short-term: Some studies suggest that successfully incorporating lifestyle changes may take up to three months. (Source) Therefore, 30 days may not lead to lasting changes in eating habits.
Restrictive: The strict rules and limited food choices may be challenging for some individuals.
Nutrient deficiencies: Without careful meal planning, the diet may lead to nutrient imbalances.
Social limitations: Following the diet in social settings or while dining out can be difficult.

Whole30® isn’t for everyone

While the Whole30® diet may benefit some individuals, it may not be suitable for everyone. Folks with certain health conditions or dietary restrictions should avoid this program.

Pregnancy: Pregnant and breastfeeding women require adequate nutrient intake, which may be challenging during the Whole30® diet.
Eating disorders: The strict nature of the diet can exacerbate disordered eating habits or promote an unhealthy relationship with food for those with a history of eating disorders.
Nutrient deficiencies: The elimination of certain food groups may lead to nutrient imbalances, making it unsuitable for those with existing deficiencies.
Chronic disease: Individuals with chronic health conditions should consult a healthcare professional before attempting the diet, as it may not meet their specific nutritional needs.

Unlock the cheat code to Plant-Based Whole30®

Daily Harvest is teaming up with Whole30® to curate the perfect Whole30®-compliant collection. We did the prep work so you don’t have to. Just follow our 5-day meal plan to nourish your body and cultivate relationships with food that serves you. Deeper sleep, less brain fog, and more energy are just a few of the outcomes you may experience.

Peep the full menu to learn more about our Plant-Based Whole30® collection.

Key takeaways

The Plant-Based Whole30® diet is a 30-day elimination plan designed to identify trigger foods, improve overall health, and reset eating habits. Incorporating more wholesome, plant-based foods into your diet may support digestion, energy levels, and weight loss. Just keep in mind elimination diets are not for everyone. Be sure to check with your healthcare professional before making changes to your diet.

The information provided on Daily Harvest’s website, emails, social media, or any other platform should not be construed as medical or nutritional advice, diagnosis, or treatment. Please consult with a qualified healthcare professional regarding your diet, including adopting a new eating plan or imposing dietary restrictions.