Free Whole 30 Planner
Sign up to receive a free Whole 30 planner. You’ll have a quick reference to the basics of the Whole 30. A place to plan your meals and list your groceries. Also, keep track of your non-scale victories. And take notes of your reintroduction.
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Free Whole 30 Planner for Beginners
What is the Whole30?
The simplest explanation is an elimination diet that lasts for 30 days. It is a reset of your eating habits and relationship with food.
Here is a helpful post to find out more about the Basics of Whole 30.
Eliminate for 30 Days
- Sugar
- Alcohol
- Grains
- Legumes
- Dairy
- Soy
- Specific Additives
What to Eat
- Meat
- Seafood
- Eggs
- Vegetables
- Fruits
- Healthy Fats
Before You Start
- Read it Starts with Food
- Clean out the Pantry and Fridge of Tempting Foods
- Tells Friends and Family you are starting the Whole 30
Key Points
- Eat 3 Meals a Day, No Snacking
- Don’t Skip the Plated Fat
- There are NO cheat days
- Weigh Yourself and Take measurements before starting
Reintroduction
- Legumes and Gluten Free Alcohol
- Non-Gluten Grains
- Dairy
- Gluten Containing Grains
Meal Plan
Meal planning is a must for the Whole30. Having a plan keeps you from getting derailed.
Life is busy and sometimes convenience food is so much more tempting than standing in the kitchen for an hour making dinner. So make sure you have a plan of what you are going to eat during the week.
Then prep some of the food on Sunday that way the rest of the week your meals will be faster to make.
Tips to Help You Through
Mistakes to Avoid
- Not reading the book
- Not reading ingredient labels
- Snacking
- Meals are too small
- Swypo ( sex with your pants on)
- Not having a plated fat
- Not planning ahead
Food Bloggers to Follow
- Real Food with Jessica
- 40 Aprons
- Nom Nom Paleo
- The Whole Smiths
- Whole Kitchen Sink
- Little Bits of Real Food
- Paleo Running Mama
Here is a post with more info on my favorite recipes from these bloggers.
Best Places to Shop
- Trader Joes
- Costco
- Whole Foods
- Aldi’s
Off Limit Additives
- Carrageenan
- Corn Starch
- Monosodium Glutamate (MSG)
- Soy Lecithin
- Sulfites
Shopping List
An approved list of foods to buy can be found here from whole30.com
Plan your start date
Make sure to pick your start date wisely. If a special occasion is coming up and you might be tempted to cheat, you may want to wait until after the occasion to start.
An example would be if you have a birthday coming up and you always have a slice of cake or a glass of wine. If you are not sure you can say no, you may want to wait until after your birthday to start.
Know why you’re doing the Whole30
Are you trying to tame your sugar addition? Are you trying to see how gluten affects your body?
Knowing why you are doing the Whole30 will help you get through the hard times. It may help to write down your why and put it on your fridge so you can see it every day.
List your Non-Scale Victories
Non Scale Victories are the side effects you get from doing the Whole30. Does your skin look clearer? Are you sleep better? Write down your non- scale victories to help motivate you to get through your 30 days.
You can check out this download from Whole30.com for a more thorough list of non-scale victories.
Weigh and Measure Yourself
If weight loss is one of your goals for the Whole 30 make sure to weigh and measure yourself before Day 1.
One of the rules of the Whole 30 is to not weigh yourself during the 30 days.
30 Day Countdown
I always like checking off the days. It may seem like day 30 will never come when your first starting but seeing how much you have progressed can be very motivating to staying on course until the end.
Reintroduction
Now it’s time to reintroduce the foods you have eliminated for the last 30 days.
- Day 31 Legumes and Gluten Alcohol
- Day 34 Non Gluten Grains
- Day 37 Dairy
- Day 40 Gluten Grains
Take note of how you feel after reintroducing these foods back into your diet.
Enjoy the free Whole 30 Planner!
I hope this free Whole 30 planner will help you complete your round of the Whole 30.
Don’t forget to sign up to my newsletter to get access to the free Whole 30 planner.
