index
A
Addiction, sugar
Additives
Alcohol, 10, 14, 18
declining
reintroducing, 47, 133–134
Almond flour
Almond milk
Amounts of foods, 81–83, 260
Animal fats
Antibodies
Anti-inflammatory medications
Arrowroot powder
Artificial sweeteners, 8, 10, 13
Athletes
Athletic performance
Atkins diet
Autoimmune conditions, 58, 100–104
Awareness
B
Backyard barbeque
Bacon, 60–61, 248
Baked goods, 14, 95, 119
Baking sheets
Barbeque, backyard
Batch-preparing food
Beans, 10–11, 123
Bean sprouts
Benefits of Whole30, 42–45, 117–118
Beverages. See Drinks
Blender
Bloating, 36, 125
Blood pressure medication
Body fat measurement
Bone broth, 75, 113, 116, 176–177
Bragg’s Amino Acids
Bread, Paleo
Breakfast, 80–81, 197, 200–201
Breastfeeding
answers to questions about
snacks during
Brining
Broth
bone, 75, 113, 116, 176–177
vegetable
Buckwheat
“Buns”
Burger “buns”
Butter
clarified, 14, 183
compound
C
Cacao
Cacao drinks
Calcium supplements
Calories
and breast milk supply
counting/tracking, 79, 99
during pregnancy
Carbohydrates
and “carb flu”
in dairy
for vegans
Carob
Carrageenan, 14, 61
Cereals, Paleo
Cheese. See Dairy
Chewing tobacco
Chia
Chiffonade, 146, 147
Chips
Chocolate, dark
Chronic diseases, 100, 104–108
Chronic silent inflammation
Cigarettes
Citric acid
Citrus juicer
Clarified butter, 14, 183
Cleaning up
Club soda
Coconut butter, homemade
Coconut cream
Coconut flour
Coconut water
Cod liver oil, fermented
Coffee, 71, 105
Comfort foods
Commitment to program, 15, 16, 19, 40, 41
Communion, taking
Compound butter
Constipation
Control, losing
Cooking fat
Cooking fundamentals
bone broth
burger “buns”
clarified butter
coconut cream
compound butter
conversions
egg-free mayo
grilled vegetables and fruit, 163, 165
knife cuts
mayo
protein salads
roasting vegetables, 166, 167
sautéeing vegetables, 168, 169
steaming vegetables, 171, 172
vegetable broth
vinaigrette
Cooking times, 188–189, 224
Cooking tips
Craving busters
Cravings, 23, 35, 37–38, 129, 398
Cutting boards
D
Dairy, 11, 14, 18
for kids
for pescetarians/vegetarians, 121, 122
reintroducing
Dark chocolate
Date night meal
Dates
Diabetes
Diarrhea, 36, 125
Dice
Digestive enzymes
Digestive function, 125, 129–130
Digestive system, 5, 6, 9, 136
Dining out
Dips. See also Recipe Index
Dreaming
Dressings. See also Recipe Index
Dried fruits
Drinks/beverages. See also Alcohol; Recipe Index
answers to questions about
shopping list for
E
Eating disorders
E-cigarettes
Egg-free mayo
Eggs. See also Recipe Index
conventionally-raised
and immune activity
number of
shopping list for
Elimination diets
Emergency bars
Emergency dinners
Emergency meal plan
Entertaining, foods for. See Fancypants meals
Equipment, essential
Exercise, number of meals and
Exhaustion
F
Facebook groups
Family lamb dinner
Family support
Fancypants meals. See also Recipe Index
backyard barbeque
date night
family lamb dinner
holiday dinner
tapas party
FAQs. See Frequently asked questions
Fast Track Reintroduction
Fat(s)
amount of
animal
for cooking
heating
lack of
in meal template
program-compliant
shopping list for
for vegans
when traveling, 94, 195
Fat adaptation, 35–36, 125
Fenugreek
Fermented cod liver oil
Fish. See also Recipe Index
Flavored coffee
Flavors, natural
Flax seeds
FODMAPs, 36, 129–130, 260–261
Food allergies, 90, 124, 134
Food aversions, during pregnancy
Food fatigue
Food groups, order for reintroducing
Food processor
Foods. See also Recipe Index
amounts of
answers to questions about
clearing your house of
dressings, dips, and sauces
eggs
evaluating effects of (See Reintroduction)
fancypants meals
off-limit. (See Off-limit foods)
one pot meals
pork
poultry
red meat
relationship with
seafood
side dishes
unhealthy
Food sensitivities
French fries
Frequently asked questions (FAQs)
about amounts of foods
about breastfeeding
about dining out
about drinks
about foods
about grocery shopping
about hunger
about kids
about meals and snacks
about medical conditions
about off-limit foods
about pregnancy
about Reintroduction
about supplements
about the Whole30 program
about tracking calories/macronutrients
about travel
about troubleshooting Whole30
about vegetarians/vegans
about weighing yourself
Frozen vegetables, 87, 260
Fruit(s)
amount of, 81, 82
canned
dried
grilled, 163, 165
program-compliant
seasonal
shopping list for
when traveling
Fruit juice, 14, 71, 93
Fun
G
Galactagogues
Gallbladder
Garlic press
Ghee, 14, 183
Gluten-containing grains
in alcohols
reintroducing, 48, 51
Good Food Standards, 4, 5, 9, 396
Grain-like seeds
Grains, 14, 18
reintroducing
for vegans
whole
Green beans, 15, 63
Greunke, Stephanie
Grill basket
Grilled vegetables and fruit, 163, 165
Grilling
Grocery shopping
for 7-day meal plan
answers to questions about
for omnivores
Guar gum
Guide to Nutritional Off-Roading
Gum
H
Habits, 19, 23, 27, 85
Hangover
Hardest days
Heating pans
Hemp seeds
Herbs, 86, 88, 193
High-histamine foods, 129, 130
Histamines, 129, 130
Holiday dinner
Holidays
Hot sauce
House, preparing
Hummus
Hunger
Hydration, 115, 129
Hyperbolic discounting
I
IBD (inflammatory bowel disease)
IBS (irritable bowel syndrome)
Ice cream, Paleo
If/then plans
Immune system, 6–8, 101. See also Autoimmune conditions
antibodies of
and food allergies/sensitivities
Inflammation, 6–7, 9, 101
anti-inflammatory medications
and eggs
and exhaustion
and legumes
and unhealthy foods, 10, 11
during Whole30 program
Inflammatory bowel disease (IBD)
Irritable bowel syndrome (IBS)
J
Joulwan, Melissa
Julienne, 147, 148
Julienne peeler
Junk food benders
Junk foods, 14, 37–38
K
Ketchup
Kids
answers to questions about
meals and snacks for
Kill All the Things
Kitchen equipment and tools
essential
nice-to-have
Knife cuts
Knives
Kombucha
L
Labels, reading, 15, 190–191
Lamb dinner, family
Larabars
Leaky gut, 5, 6, 10. 102
Legumes, 10–11, 14, 18
evaluating effects of
reintroducing
Lentils
Liver pills
Lunches
M
Macronutrients
and breast milk supply
tracking
Magnesium
Marijuana
Marinating, 212. 225
Mayonnaise, 64, 179
egg-free
variations
McClure, Michaela
Meal plans
emergency
7-day, 26, 196–199
Meals
answers to questions about
emergency dinners
meal template
planning, 25–26, 84–85, 97
on the road
rules for
Meal template, 78, 118, 194
Measuring cups and spoons
Measuring success
Measuring yourself
Meat
amount of
conventionally-raised
for vegetarians/vegans
Meat tenderizer
Meat thermometer, 143, 190, 224
Medical conditions
answers to questions about
deterioration in
symptoms of
Medications
over-the-counter
prescription, 76, 106–107
Metabolism, 5, 10
Milk. See Dairy
Mince, 147, 148
Mineral water
Mise-en-place
Morning sickness
Motivation, 99, 397
MSG, 14, 64
Multivitamins
Mustard
N
Napping
Natural flavors
Nightshades, 65, 102
Non-ruminants, shopping list for
Non-scale victories
Nonsteroidal anti-inflammatory drugs (NSAIDs)
“Normal,” misperception of
Nutritional yeast
Nuts
shopping list for
when traveling
O
Off-limit foods, 9–14, 96
answers to questions about
clearing your house of
deciding about
evaluating effects of (See Reintroduction)
identifying
indulging in
during pregnancy
reintroducing (See Reintroduction)
starting program over after eating
for vegans
when kids are away from home
Omega-3 fatty acids, 112, 115
One pot meals. See also Recipe Index
Overactive immune system
Over-the-counter medications
P
Paleo Autoimmune Protocol (Paleo AIP)
Paleo bread
Paleo cereals
Paleo creamers
Paleo diet
Paleo foods
Paleo ice cream
Pancakes
Pantry items, shopping list for
Parchment paper
Peanuts
Peas
Pescetarians, 121, 122
Physical benefits of Whole30
Phytates
Pickles
Planning. See also Starting Whole30
for grocery shopping
importance of
meals (See Meal plans)
for success
Pork. See also Recipe Index
Post-workout meals
Pots and pans
Poultry, 192, 224–225. See also Recipe Index
Pregnancy
answers to questions about
snacks during
Pre-heating pans
Pre-Made Paleo
Prenatal vitamins
Prescription medications, 76, 106–107
Pre-workout meals
Processed meats, shopping list for
Professional athletes
Program rules, 13–16, 396
Prohibited foods. See Off-limit foods
Protein(s)
amounts of
dairy
during pregnancy
prioritizing
program-compliant
shopping list for
for vegetarians/vegans
when traveling, 93, 195
Protein combining, 122, 123
Protein salads
Protein shakes
Psychological benefits of Whole30
Public commitment
Q
Questions
about Whole30 program (See Frequently asked questions)
from others about diet
Quinoa
R
Raw vegetables
Readinger, Luc, 100, 105, 107
Recipes
cooking times
number of servings
preparing to cook
Recruiting program buddies
Red meat. See also Recipe Index
Reintroduction
answers to questions about
Fast Track schedule
feeling out of control in
Slow Roll schedule, 46, 49–50
Relationship with food
Restaurant meals
Ribbon cut, 146, 147
Roasting vegetables, 166, 167
Rough chop, 147, 148
Rules of program, 13–16, 396
S
Salad dressings
Salt
Sauces. See also Recipe Index
Sausage
Sautéeing vegetables, 168, 169
Scales, 29–30, 42, 98
Science behind Whole30
Seafood. See also Recipe Index
Searing poultry
Seasonal foods
Seeds
chia
flax
grain-like
hemp
shopping list for
Seltzer water
Servings, number of
Serving sizes
Sesame oil
7-day meal plan, 26, 196–199
Shellfish. See also Recipe Index
Shopping lists
for 7-day meal plan
for omnivores
for vegetarians and vegans
Shopping strategy
Side dishes. See also Recipe Index
Silent inflammation
Sleep quality
Slow Roll Reintroduction, 46, 49–50
Smoking
Smoothies
Snacks, 79–80, 197
during pregnancy
when breastfeeding
Snow peas, 15, 68
Social media, 22, 55
Soy
Sparkling water
Special occasions
Spices, 68, 193
Sports
Starting Whole30
building support team
choosing start date
getting house ready
planning for success
and weigh-ins
Statin medications
Steaming vegetables, 171, 172
Stevia leaf
Strainer
Stress
Substitutions
for off-limit foods
that do not recreate less healthy foods
when dining out
Success
measuring
planning for
Sugar(s), 9–10, 13
cravings for, 35, 129
reintroducing, 51, 133
Sugar Dragon, 5, 8–10, 129, 137
Sugar snap peas, 15, 68
Sulfates
Sulfites, 14, 68–69
Supplements
answers to questions about
during pregnancy
when breastfeeding
Support team, building
Sweeteners. See also Sugar(s)
artificial, 8, 10, 13
fruit juices as
Systemic inflammation, 6, 101, 201
T
Tahini
Tapas party
Tapioca
Target areas
Tea
Temperature conversions
Thirst
Thyroid medication
Tiger Blood
Timeline
for Fast Track Reintroduction
for Slow Roll Reintroduction
for Whole30
Tobacco
Tonic water
Tools
essential equipment
nice-to-have
reusing
when traveling
Tracking calories/macronutrients, 79, 99
Travel
answers to questions about
guide to good food on the road
Treats, 14, 95, 119, 129
Trescott, Mickey
Troubleshooting Whole30
V
Vanilla extract
Vegans
Vegetable broth
Vegetable juice
Vegetable oils
Vegetables
canned
coating in oil
frozen, 87, 260
grilled, 163, 165
for kids
program-compliant
raw
roasting, 166, 167
sautéeing, 168, 169
seasonal
shopping list for
steaming, 171, 172
when traveling, 93, 94, 195
Vegetable supplements
Vegetarians
Vinaigrette
basic
variations
Vinegar
Vitamin B12
Vitamin B-complex
Vitamin D3, 113, 115
Volume conversions
W
Water kefir
Weighing yourself, 14, 39
answers to questions about
prohibition against
Weight conversions
Weight gain, during pregnancy
Weight loss, 98, 99, 127, 128
avoiding
and overall health
Weston A. Price Foundation
Whole30. See also Frequently asked questions (FAQs)
benefits of, 3, 42–45
full commitment to
getting started with
lack of improvement with
as marathon
program rules, 13–16, 396
Reintroduction phase of
target areas of
timeline for
and unhealthy foods
Whole30 Daily newsletter
Whole30 Forum, 21, 22, 54
Whole30 logs
Whole grains
Y
Yogurt. See Dairy
Yo-yo dieting
Z
Zester