How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (2024)

Are you doing a Whole30 this January? Me too!! Let’s be buddies. Join me all month for easy and approachable Whole30 recipes the entire family can enjoy. Let’s do this!

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (1)
Jump to:
  • What is the January Whole30?
  • Whole30 Foods
  • Tips for a Successful Whole30
  • The OSK Approach to the Whole30
  • Reader Favorite Whole30 Recipes

It’s that time of year again dear readers…that’s right, January Whole30 is right around the corner! I’ll be serving up easy, nutritious, Whole30 compliant recipes all month long, and this year I’ll be focusing on family friendly dinner recipes, and easy weekend meal prep. Are you ready for the challenge? Yes? Yay!

What is the January Whole30?

Well…it’s a Whole30 Challenge….done in…wait for it…January. You’re welcome.

If you’re a member of the human population, you’re probably one of the many who jump on the healthy(er) lifestyle bandwagon come January 1st. After a solid holiday season of eating, drinking, and merry-making, it isn’t hard to see why. I’m with you, and I salute you!

Many of us strive to hit those resolutions hard and fast starting January 1 (or 2, or 7 – take your time if needed!) and often a dietary shift is part of the plan. Every year I hit the reset button with a January Whole30. Thirty days of whole food meals made without sugar, dairy, grains, legumes, and alcohol. While I’m not generally a fan of super restrictive fad diets, or a specific diet in general, I find the shorter “reset” approach of the Whole30 beneficial, educational, and even kind of fun.

In a nutshell, the Whole30 is a short term (30 day) challenge that eliminates sugar, alcohol, grains, legumes, dairy, additives, and junk foods/treats (even ones that might technically be “compliant”). After the 30 days, you slowly (every few days) reintroduce the eliminated foods and see if they make you feel better, worse, or the same.

The Whole30 approach centers around real, whole foods (no pre-made shakes or protein powders, thanks), doesn’t require counting calories or limiting portion sizes (can I get a hallelujah?), and even encourages you to avoid the scale the entire challenge (here. for. it!).

I’ve done half a dozen Whole30 challenges since discovering it a few years ago, and each time I walk away feeling lighter, brighter, rejuvenated, and much more in tune with the foods that make me feel rad (hello veggies) and the foods that make me feel sad (buh-bye pasta). If you’re not familiar with the Whole30,this link is a terrific place to start. My friend Cheryl at 40Aprons also has an incredibly comprehensive resource for the Whole30with everything you need to succeed.

Whole30 Foods

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (2)

The Nays: What to Avoid

Here’s the full elimination list for the Whole30

  • Sugar. No white sugar, refined sugar, unrefined sugar, natural sugars like honey and maple syrup, or sugar free sweeteners like Stevia. Byeeeeee sugar!
  • Alcohol. No happy hours this month!
  • Grains. No grains of any kind, even gluten free grains, including pasta, rice, oats, quinoa, breads, wheat, etc. Technically grain free noodles like sweet potato glass noodles are compliant, but it’s a really grey area and I suggest avoiding.
  • Dairy. No milk, cream, cheese, or yogurt, even raw or fermented dairy.
  • Legumes. No beans or legumes of any kind, including peanuts and peas. Snap peas are okay since they’re more pod than pea.
  • Soy. No soy milk, tofu, miso, soy sauce, or edamame.
  • Additives. Check yo’ labels! No carrageenan, corn starch, MSG, soy lecithin, or sulfites. Here’s a handy cheat sheet.
  • Junk Food. Even “compliant” junk food is a hot bucket of nope.

The Yays! What to Enjoy!

Look, I know that sounds like a lot of stuff to avoid for 30 days. But I promise it’s doable, and even delicious. Here’s what you can eat:

  • Vegetables! All of the vegetables, even potatoes. Even white potatoes. YAZ.
  • Fruits! …within limits. Eat fruits as a normal, balanced part of your diet, keeping in mind that you’re trying not to eat a crapton of sugar.
  • Meat! Poultry! Seafood! All of the unprocessed meat and seafood your foodie heart desires. This includes chicken, steak, pork, salmon, and even bacon (as long as it’s sugar-free and Whole30 compliant).
  • Eggs! So many eggs. I hope you like eggs.
  • Nuts and Seeds! Nuts and seeds, except peanuts (they’re a legume). Keep in mind that nuts should be a fat source, not a protein source.
  • Fat! Delicious fats and oils, like avocado, olive, and coconut oil. Plus ghee, which is basically clarified butter and insanely delicious.
  • Natural Drinks! Coffee, tea, unsweetened seltzer, and small amounts of no-sugar-added juice (and we’re talking small here folks, like an ounce or two splashed into seltzer). Speaking of coffee, it’s been a problem in the past but is no longer an issue (for us at least). We recently discovered Nutpods and all is right and caffeinated in our January Whole30 world.
  • Condiments, Herbs, and Spices! Whole30 food is so not bland. There are literally dozens of spices, seasonings, vinegars, herbs, and other condiments you can enjoy

Tips for a Successful Whole30

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (3)
  • Meal Plan. Everyone says this, and everyone is right. You need a plan for a Whole30. I meal plan on Friday evenings, shop on Saturdays, and do a little meal prep on Sunday morning or afternoon. I write up my list of meals for the week and tape it to the fridge. Sure, sometimes plans change last minute, but knowing there is a solid plan of compliant meals at the ready is a huge confidence booster and will set you up for success. This is not the time to wing it!
  • Meal Prep. A Whole30 can mean a whole lot of cooking. Get some of that done on the weekend with a handful of hearty meals that can push you through at least one meal a day. For us it’s usually lunch, but you might need bulk dinners or breakfast. You know what your lifestyle needs! Soups and stews keep well all week and freeze beautifully, so they’re natural choices. But meal prep boxes and bowls for grab and go lunch also make life a lot easier.
  • Use a Service. Services like Blue Apron and Hello Fresh are hip to the January Whole30 game, and many offer compliant meal options. Check ‘em out! If you’re local to the DC area, Los Angeles, San Francisco, or Dallas, TX, check out Territory. We worked with Territory for years and they offer a huge variety of pre-cooked Whole30 compliant meals that taste awesome.
  • Get a Buddy. Whether it’s your spouse, neighbor, long-distance bestie, or an online support group, the Whole30 is always easier with a support system.
  • Eat Enough Protein. Include a substantial protein source at every meal to keep you full and focused.
  • Have Compliant Emergency Snacks. Technically snacking on a Whole30 is a no-no, but depending on your lifestyle, it might be unavoidable. I’ve got kids, and often find myself in situations where a meal is delayed. Better to have a small compliant snack than cheat.
  • The Carb Flu Is Real. Expect It. Look guys, the first week sucks. There is no sugar-coating that fact, especially if you’ve been indulging in all of the sweets, treats, and co*cktails throughout the holiday season. You WILL suffer from carb and sugar withdrawal. You’ll be tired, cranky, and zapped of energy. But it’s temporary, and you’ll be amazed how good you feel in week 2, and you’ll feel like a downright superhero in weeks 3 and 4. Prepare yourself for some resistance from your body in that first week, and you’ll be more likely to push through without cheating.

The OSK Approach to the Whole30

Easy, delicious, approachable meals are a must on my Whole30 journey. More often than not Cameron joins me, but he does also abstain from time to time. More importantly, my children never participate in the Whole30, so my recipes need to be both compliant and family friendly, especially dinner.

I strive to create Whole30 recipes that everyone can enjoy, from family and friends who pop in for a meal to my non-compliant children. Meals that don’t scream “diet food”, likeCreamy Roasted Cauliflower Soup, Juicy Thick Cut Pork Chops with Apple Jicama Slaw, Sugar Snap Peas with Bacon and Mint,and One Pan Sun-Dried Tomato Chicken Thighs. This means that even if you’re not into the Whole30, you’ll probably still find a recipe or two or ten that you’ll love.

This January, be sure check your inbox for more family friendly dinners and make-ahead recipes all month long. You can look forward to recipes like Shawarma Meal Prep Bowls and Whole30 Pork Ragu, plus my go-to kid-friendly dinners like Whole30 Beef Stew (three ways!) and Vietnamese Chicken Meatball Soup. It’s gonna be a delicious ride my friends!

Reader Favorite Whole30 Recipes

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (4)

In the meantime, get yourself psyched with these Whole30 compliant reader favorites from OSK.

Slow Cooker Cilantro Lime Chicken

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (5)

Whole30 Steak Bites with Sweet Potatoes and Peppers

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (6)

Dutch Oven Pulled Pork

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (7)

Chicken Shawarma Salad with Tahini Dressing

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (8)

Instant Pot Italian Pot Roast

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (9)

Mexican Cauliflower Rice

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (10)

Ground Turkey Hash with Squash and Peppers

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (11)

Easy Weeknight Picadillo

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (12)

Whole30 Chili Con Carne

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (13)

Taco Stuffed Sweet Potatoes

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (14)

Nourishing Potato Onion Soup

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (15)

Veggie-Packed Whole30 Hamburger Soup

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (16)

Whole30 Burrito Bowl

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (17)

Broccoli and Cauliflower Salad with Sunbutter Sauce

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (18)

Whole30 Turkey Meatballs

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (19)

Bulgogi Korean Beef BBQ

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (20)

Whole30 Turkey Burgers with Guacamole

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (21)

Curried Cauliflower Soup

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (22)

Did you make any of these Whole30 Recipes? I’d love to know how they turned out! Leave a comment and a rating below.

While you’re at it, let’s be friends – follow me on Pinterestand Instagramfor the latest and greatest.

Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

How to ROCK Your January Whole30! (Tips + Recipes) - Our Salty Kitchen (2024)

FAQs

Can I have peanut butter on Whole30? ›

Peanuts/Peanut Butter: Yes (if it's unsweetened)

Legumes, including beans, lentils, and peanuts, are all compatible on the Plant-Based Whole30. When selecting peanut butter, choose only those varieties with no added sugar. Note: Beans, lentils, and peanuts are not part of the Original Whole30 program.

Are sweet potatoes allowed on Whole30? ›

All varieties of potatoes—white, red, Yukon gold, purple, fingerling, baby, sweet potatoes, yams, etc. —are compatible on the Whole30. Feel free to boil, bake, roast, pan-fry, grill, microwave, or steam them, but no store-bought potato chips or restaurant French fries!

What is the best flour for Whole30? ›

However, there are many more flours that can be included in your Food Freedom, such as buckwheat flour, chickpea (AKA garbanzo bean) flour, amaranth flour, banana flour, rice flour, and quinoa flour, to name a few.

Is hummus allowed on Whole30? ›

Is Hummus Whole30? Traditional hummus made with chickpeas (Garbanzo Beans) is NOT allowed on Whole30. Chickpeas (Garbanzo Beans) are a legume and banned on the Whole30 program. Hummus made from other ingredients such as cauliflower, cashews, sweet potatoes, roasted carrots and beets are approved.

Are bananas OK on Whole30? ›

What about bananas? Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.

Is popcorn approved on Whole30? ›

Anything with gluten is off-limits, along with rice, oats, corn and pseudo-grains like quinoa or buckwheat. That means no pasta and popcorn for 30 days.

What is the hardest day of Whole30? ›

Mentally and emotionally, we call Days 10 and 11 “the hardest days.” This is when you are statistically the most likely to quit your Whole30.

What should I eat on Whole30 when I crave sweets? ›

10 Whole30 Dessert Recipes for When You Really Just Need Something Sweet
  1. Sautéed Apples & Pears with Coconut Butter. ...
  2. Grilled Plantains. ...
  3. 3-Ingredient Brownies. ...
  4. Whole30 Mango Pomelo Chia Pudding. ...
  5. Pumpkin Pie Butter. ...
  6. Roasted Strawberries and Coconut Cream. ...
  7. Sweet Potato Apple Breakfast Bake. ...
  8. Whole30 Chocolate Coconut Bites.
Feb 25, 2019

Is bacon OK on Whole30? ›

You can also eat processed meats as long as they don't include any artificial preservatives or added sugars. So when your bacon craving strikes, stick to sugar-free uncured bacon. A hearty meat-based stew with some nutrient-rich avocado makes a great Whole30® meal.

What is the alternative to peanut butter on Whole30? ›

Almond butter is the most popular alternative to peanut butter when completing the Whole30 diet. It is a delicious, high-calorie, high-fat food that helps prevent oxidative damage, has magnesium that helps the nervous system, and contains iron that helps your blood deliver oxygen.

Is almond milk allowed on Whole30? ›

It's got only four ingredients: water, organic almonds, organic acacia gum, and sea salt. You've seen this in literally every grocery store, and now you know: Yes, you can drink it while doing Whole30. Silk's unsweetened vanilla carton is fair game, too.

Is olive oil allowed on Whole30? ›

Extra virgin olive oil is approved and Whole30 compliant. Regular olive oil (aka pure olive oil) and light tasting oil are also approved by the authors. While on the Whole30 plan, you should avoid most packaged salad dressings and mayonnaise. Most of these products are made with seed oils and are not compliant.

What chips are Whole30 approved? ›

While homemade versions of chips made with whole foods are considered Whole30, no store-bought chips of any kind are considered Whole30 compatible — that goes for potato chips, sweet potato chips, Siete chips, plantain chips, terra chips, veggie chips, and any other store-bought chip you can think of.

Is rotisserie chicken Whole30 compliant? ›

You can buy prepackaged cooked chicken or cook some chicken breasts or thighs in the oven, Instant Pot or slow cooker. Do not use rotisserie chicken if you are following Whole30. Neither whole or packaged shredded rotisserie chicken is Whole30-compliant.

Is Chick-Fil-A Whole30 approved? ›

Chick-fil-A

They're off-limits because they contain ingredients like cornstarch, molasses, and soybean oil. Even the fruit cups contain added sugar, and the salads have ingredients like soybean oils and cornstarch.

What is a Whole30 substitute for peanut butter? ›

Almond butter is the most popular alternative to peanut butter when completing the Whole30 diet.

What can I use instead of butter on Whole30? ›

But that doesn't mean you can't eat any butter when you're doing Whole30 or that you should start looking for some butter substitute. According to the program rules, the best—and only—way to eat butter when you're doing Whole30 is to eat clarified butter or ghee.

Can you eat cheese on Whole30? ›

On the Whole30 diet, you can't have: dairy (say good-bye to cheese), legumes (so no beans, pea, chickpeas, lentils peanuts or peanut butter, soy sauce, tofu, and anything else soy-related), grains (wheat, corn, rice, oats, barley, and even gluten-free grains like quinoa, buckwheat, and amaranth), added sugars (from ...

What foods are off limits on Whole30? ›

For 30 days, you will cut out all grains, legumes, soy, dairy, alcohol, added sugars, artificial sweeteners, and processed foods containing any of these ingredients; and load up on all sorts of vegetables, fruits, eggs, quality meats and fish, nuts, seeds, and healthy fats.

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