So in true Erinn fashion I decided I was actually going to do W30 like 3 days beforehand. As you can imagine, I spent the weekend frantically reading through the W30 website, browsing Pinterest for recipes, and reading blogs for any W30 insight/inspiration I could find.
All of that was truly helpful in getting me into the W30 spirit, but I’d like to suggest that you give yourself a little more time to research the program and really understand the intention behind it all before you start.
Understanding why you are cutting out certain foods and how that’s helping to heal your body from the inside out makes a big difference in keeping you motivated and on track throughout the month. It’s easier to say no to something when you understand why, right?
The creators of the program have written several books and cookbooks that go along with the Whole30 program. Below are the links to each book on Amazon for you…
So even with the research I had done, I still found myself wandering the aisles of Sprouts in a daze the day before I started… wondering what the hell I had gotten myself into as I stared at label after label (for the first time ever, btw) trying to make sense of the ingredients and then checking and rechecking the additive do and don’t list and the the sneaky sugar guide I had downloaded from the W30 website (you need to download and print those, fyi). It was overwhelming to say the least. (Good news: it gets a lot easier as you move through the program to recognize gross additives and hidden sugars in your food…you won’t need the cheat sheets forever)
So, to recap…I suggest you read as much as you can on the website (Whole30 overall program guidelines can be found here), consider buying one of the Whole30 books, familiarize yourself with the additive and sugar cheat sheets, and come up with a meal plan for the week before you embark on your first shopping trip.
BUT…In case you don’t get to all of that, or you just need a place to start, I complied a list of all of the items I found myself going back for week after week. If you have these in your kitchen when you start (along with a plan for what exactly you are going to eat each day!) you will be off to a solid start. If I can do it you can do it!
My Whole30 must-have items:
- Ghee (clarified butter)
- Avocado Oil (get it at Costco! You’ll need this for homemade mayo and cooking)
- Coconut Oil
- Extra Virgin Olive Oil
- Coconut Aminos (it’s basically soy sauce, but sweeter)
- Canned Coconut Milk (regular, lite, and/or cream)
- Homemade Mayo (see recipe post for the trick to good homemade mayo!)
- Homemade Ranch Dressing (see my recipe post! This is a must have)
- Mustard (fyi Annie’s Kitchen Organic Dijon Mustard is compliant)
- Balsamic Vinegar (make sure it does NOT have any added sulfites)
- Almond and/or coconut flour
- Almond butter (check the ingredients!)
- Raw nuts (almonds, cashews, pecans, walnuts)
- Applesauce (santa cruz organic is compliant)
- Salsa (I love Sadie’s hot salsa)
- Guacamole (Wholly Guacamole is compliant, or you can make your own!)
- Lara bars (as emergency food, not all are compliant so check the labels)
- Baby food pouches (I know this sounds odd, but they will work as emergency food and some of them are actually pretty good! Think applesauce and pears…not carrots and peas 🙂 And don’t forget to read the labels!)
- Tomato sauce (The Jersey Tomato, Monte Bene, Rao’s Homemade are compliant)
- Frozen Riced Sweet Potato
- Frozen Riced Cauliflower
- Frozen Shredded potatoes
- Frozen Broccoli
- Frozen turkey/beef burger patties (Trader Joe’s had some good ones!)
- Aidell’s chicken & apple sausage (I ate this sliced and sautéed with eggs for breakfast, in my chili and with spaghetti squash and tomato sauce)
- Whole30 compliant bacon (Garrett Valley Sugar free dry rubbed and Pederson’s uncured no sugar added hickory smoke bacon were both compliant, available at Sprouts)
- Chicken breast, Beef, Pork, Salmon, Halibut, etc (Whatever meat you like!)
- Ground Turkey, Ground Chicken, Ground beef
- Canned Tuna, Salmon, Chicken (Fun fact: I personally refuse to eat canned meat of ANY kind, it creeps me out for several reasons…but apparently many people are fine with it so if that’s you more power to you!)
- Eggs (hard boiled, scrambled, over easy…you’re going to eat so.many.eggs.)
- Coffee creamer (see my coffee post for the best options!)
- La Croix sparkling water
- Tea, unsweetened
- ALL the fruits and vegetables (except legumes…BUT you can have green beans, sugar snap peas, and snow peas. They are technically legumes, but they are far more “pod” than “bean” so W30 allows it)
- Some of the fruits I ate constantly: apples, berries, bananas, peaches, melon, pears, grapes and tomatoes. Any fruit is allowed though!
- Some of the veggies I ate a ton of: bell peppers, avocado, spinach/lettuce, cucumber, carrots, mushrooms, asparagus, spaghetti squash, butternut squash, onion, and sweet potato.
Happy shopping friends! You can totally do this!