How do you Whole30 Vegan?

How do you Whole30 Vegan?

So what is the Whole 30? The Whole 30 is very similar to the 30 Day Elimination Diet, only more strict. This is NOT an exercise plan. For 30 days you will focus only the foods our bodies were meant to eat and digest. It's not as hard as you would think, but often way too overthought. For anyone doing a Whole30 you will eat no peanuts, no sugar, no artificial sweeteners, no sweets or treats or baked goods, no drinking alcohol and no gluten. For vegans they get a little wiggle room with allowed (from the Vegan Reset in the new FFF Book and the W30 Vegan Shopping List) gluten-free options if needed. Those can include amaranth, buckwheat, quinoa, rice (brown, white, wild although I prefer white rice for the resistant starch and the gentleness on the gut lining), millet, sorghum and teff. The part to remember is that these are foods that are processed for human consumption, and as such they may cause inflammation in the body. I always recommend on your first Whole30 you try to eliminate those completely, if you can. If the pseudo-grains are on your plate every day of this reset, you may not see the results you want...just to be honest. I didn't really start healing and seeing strong changes until I gave up my normal. This challenge is about getting over your fears and leaning in. Start thinking about how you can shake things up and get out of your comfort zone with food choices.

Another food that is allowed for vegans is non-gmo soy and legumes. Yes, gmo soy is one of the most commonly allergenic foods out there. However if you aren't utilizing any green smoothies with protein powder (I use a cold processed powder when I do), you are going to need a little bit of soy or legumes to keep your body going without the grains. That means you can have organic/ or fermented forms of soy like tofu or tempeh, or even organic edamame. For the legumes that are allowed on the vegan reset, remember these foods may produce a lot of digestive distress, you need to be careful with them and prep them properly. When you include beans use some prolonged soaking, extended cooking, rinsing, sprouting, and or fermenting, as well you can do the same for your gluten-free grains. As well eating a meal based on chickpeas instead of wheat leads to lower postprandial blood glucose levels at both 30 minutes and 60 minutes after eating, as well as lower insulin levels in the blood 120 minutes after eating, according to a study published in the "American Journal of Clinical Nutrition" in March 2004. So what do you think? Will you include some legumes or not in your next round?

Whole30 and the entire paleo world talk a lot about phytic acids. And in 2018 I think we'll see more information put out there about that. One interesting tidbit is that the mineral-binding effect of the phytates in coconut is essentially nonexistent. You read that correctly!! It is as if coconut has no phytic acid at all when they studied it in 2002. The researchers tested the mineral binding capacity of a variety of bakery products made with coconut flour. Mineral availability was determined by simulating conditions that prevail in the small intestine and colon. The researchers concluded that “coconut flour has little or no effect on mineral availability.” (Trinidad, TP and others. The effect of coconut flour on mineral availability from coconut flour supplemented foods. Philippine Journal of Nutrition 2002;49:48-57). In other words, coconut flour did not bind to the minerals. So when you need flour in your challenge, coconut flour would seem to be the super healthy way to go!

What Can You Eat On A Vegan Whole30

What then can you eat?

Best - pastured eggs, pastured + organic, full fat, fermented yogurt/kefir, organic tempeh, natto, edamame {FYI... all of your plants have protein in them. Favorite plant sources are cauliflower, avocado, artichokes, leafy greens, potatoes, broccoli, mushrooms, sprouted watermelon seeds... listen to your body and you’ll do just fine)
Okay - organic eggs, grass-fed whey protein, vegan protein mixes ( is my favorite vegan gf protein shake) organic tofu (extra-firm), lentils, various soaked and rinsed beans, hemp or pea protein powder, Sprouted Watermelon Seed bars ( Vegan, Paleo and packed with protein!

Best: Acorn, Arugula, Asparagus, Beets, Bell Peppers, Bok Choy, Broccoli/Broccolini, Brussel Sprouts, Buttercup Squash, Butternut Squash, Cabbage, Carrots, Cauliflower, Collard Greens, Delicata Squash, Garlic, Japanese Yam, Kale, Leeks, Lettuce, Onions, Shallots, Rutabaga, Spinach, Summer Squash, Sweet Potato, Swiss Chard, Tomato, Turnip, Watercress, Yams, Zucchini
Okay - Artichoke, Broccoli Rabe, Celery, Cucumber, Eggplant, Fennel Root, Green Beans, Jicama, Kohlrabi, Mushrooms, Okra, Parsnips, Pumpkin, Radish, Rhubarb, Snow Peas, Spaghetti Squash. Sprouts, Sugar Snap Peas

Best - Apricots, Bananas*, Blackberries, Blueberries, Cherries, Grapefruit, Kiwi, Melon, Plum, Raspberries, Strawberries
Okay - Apples, Dates, Figs, Grapes, Lemon, Lime, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Pineapple, Pomegranate, Tangerines, Watermelon
Limit: Dried Fruit

Best - Algae Oil (cooking, salads, and more... Love Thrive from Amazon Cooking Fats (Coconut Butter, Coconut Oil, EVOO, GHEE, Clarified Butter), Eating Fats (Avocado, Cashews, Coconut Butter, Coconut Flakes, Coconut Milk, Macadamia Nuts, Macadamia Butter, Hazelnuts, Olives)
Okay - Almonds, Almond Butter, Brazil Nuts, Pecans, Pistachio, Flax Seeds, Hemp Seeds, Pine nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Sunbutter, Hemp Seed Butter (also my fav is on Amazon, Walnuts

Remember that this list is an offering for both Vegetarians and Vegans and so some choices will not be eaten by those that are vegan. Join in and get support from a large group of Vegans to Pescatarians doing exactly the same thing that you are. This if for those that are doing Paleo as a vegan, vegetarian, or pescatarian. It's your nutrition and your truth. I call this, and created the idea years ago, Paleo Vegeo. (

Some of you may be going through a transformative Paleo Program. And you will find more resources than I have posted here in your online resources. This is a 14 Day Vegan Paleo Cleanse, perfect for those that are ready for something different.

You can download W30 approved shopping lists at for those following along in true Whole 30 manner.

I post a lot of recipes on my Facebook page for a free resource for mostly vegan paleo recipes. Remember that this is about your progress, and not about dieting. Come join us on the dark side... we have lots of fun!!



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