I Tried The New Plant-Based Whole30 Program — Here's What I Learned

"Have you heard of Whole30? It's not a diet, more of a monthlong self-experiment," I tell my friend as she eyes me skeptically, holding a slice of pizza in one hand and a craft beer in the other. I've just turned down both of these tasty options, instead piling my plate high with veggies and a healthy dousing of olive oil. I'm five days into my Whole30 journey, and it's the first time I'm attempting to socialize with my newfound food limitations. I won't sugarcoat it (after all, sugar isn't part of the program)—it isn't easy, and I very much so feel the food FOMO as my friends nosh on hot, cheesy slices of 'za, followed by fudgy brownies for dessert. 

The original Whole30 program was started by founder Melissa Urban back in April 2009. The concept: For a full 30 days, participants eliminate foods that research suggests may be triggering (think sugar, alcohol, processed food) and take note of how the body feels (any improvements in energy, sleep, digestion, mood, focus?). This becomes a new "baseline" for the body.

Then comes the reintegration phase, which involves slowly introducing those food groups one by one while taking notice of any potential mental or physical impacts. In other words, this isn't a weight loss diet (in fact, one of the "rules" is no scales or body measurements during the experience); it's about getting reacquainted with your body and its natural signals.

How is this different from the classic? While the original Whole30 also eliminates similar food groups, it does still permit animal protein and fats. This new program nixes all animal products—so you're essentially following a vegan eating style, just without any grains, added sugars, or processed ingredients.

Who exactly is this program for? First off, vegans or vegetarians who want to give the Whole30 protocol a try. Or individuals who eat meat but are curious to test out a plant-based lifestyle. 

As a health and fitness editor, I prioritize eating to nourish both my mental and physical health. But it's not always easy to maintain that balance, for two major reasons. The first is that, yes, I'm a health editor—which means I'm constantly bombarded by info on the latest "it" food, cutting-edge nutrition research, and new insights from experts on the healthiest strategies. 

Secondly, I'm only human, and I have a busy schedule—which means sometimes reaching for the easy-to-grab thing in my pantry for lunch or ordering takeout on nights neither my partner nor I can muster the energy to cook up a meal. 

There's nothing inherently "wrong" or "bad" with either of the scenarios I just listed—but it has taken most of my adult life to let go of obsessions over eating the "healthiest" or "best" foods, and the guilt I feel when I don't. Now, I try to prioritize eating in a way that minimizes stress, isn't overly complicated, and feeds my unique body according to its individual needs.

That's why I was so intrigued by the new Plant-Based Whole30 protocol. The whole concept centers around the idea of eliminating potential triggering foods and really tuning into what affects your body. Even though I already follow a mainly vegetarian diet, with occasional seafood, I was very curious how a full month of no processed foods, no added sugar, and a little extra mindfulness could help me check in with what's really serving my body.

By its nature, the Whole30 experience requires you to be more mindful about your meals—and that includes being wary of sneaky ingredients. While I often check labels for ingredients I don't love, I've found it's a lot easier to be complacent about the ingredients in takeout food or restaurant meals, especially if it's a "healthy" establishment. That is, until my 30 days on this program.

Dear reader, let me offer you some not-so-fun info: There is added sugar in just about everything when you dine out or order in. I'm talking dressings, sauces, the works. I was shocked when I tried to order from one of my favorite local vegan restaurants, only to find there was literally one thing on the menu that didn't involve sugar (spoiler, it was a salad, sans-dressing).

One of the very cool things about eliminating common triggering foods for an entire month is that you remove so many layers of variables, which makes it easier to zero in on factors you may not have considered.

Let me offer an example: One Saturday morning, mid-Whole30, I woke up with a nasty headache. It was the kind of headache that I'd normally blame on red wine or a sugar-laden dessert. But on this morning, neither of those things were factors—which meant I had to think about what else might be affecting my body. In this particular instance, I ate dinner a couple of hours later in the evening than my normal schedule.

We are ever-changing beings—so why should we be stagnant with our eating habits? I haven't made any major dietary shifts since I cut most meat out of my diet back in 2013, so it was great to get reacquainted with my body during the Whole30 experience. This was particularly true during the reintegration phase.

Serves 4 

Prep: 15 minutes

Cook: 5 minutes

Bake: 25 minutes

Total: 45 minutes 

This is just a small glimpse into my 30-plus-day experience—but I can assure you, it was both valuable and eye-opening. Eating even more fresh, whole, nourishing food on a daily basis helped me get acquainted with my body's natural cues, triggers, and rhythms. (I also want to acknowledge that it is a privilege to live with enough food security that I can embark on a journey like this one.)

Whole30 has a list of affirmations that coincide with the program, and one really stuck with me throughout the month: "No foods are good or bad, just like I am not good or bad based on what I eat. There is no morality attached to food, and my worthiness is not related to the food on my plate."