The New Whole30: The Definitive Plan to Transform Your Health, Habits, and Relationship with Food

by Melissa Urban

The new and improved Whole30 program from #1 New York Times bestselling author Melissa Urban, featuring an updated approach to food freedom, the Original and Plant-Based programs, and over 100 new recipes

Do you struggle with cravings, blood sugar regulation, inflammation, fatigue, digestive issues, pain, or other symptoms? The Whole30 can help you discover the foods that are holding you back—in just 30 days.

Since 2009, the Whole30 program has helped millions of people radically transform their health, habits, and relationship with food and discover lasting food freedom. Grounded in nutrition and behavior-change science and fifteen years of clinical evidence, the Whole30 program has been praised by countless doctors and dietitians and is supported by thousands of glowing testimonials.

Inspired by her community, the newest research, and the ever-changing food landscape, Whole30 co-founder Melissa Urban has expanded the program to be even more accessible, supportive, and effective. In The New Whole30, you’ll find completely updated rules, language, and success strategies for every phase of your journey. The book now includes two different programs, each with its own guidelines, resources, and recipes: the Original Whole30 (for omnivores) and the Plant-Based Whole30 (for vegans, vegetarians, or anyone exploring a plant-based diet). You’ll also find more than 100 all-new recipes plus some updated Whole30 favorites, all of which are 100 percent gluten-free, grain-free, dairy-free, and free of added sugar.

In her signature direct and empathetic style, Urban distills more than a decade of expert knowledge and experience into the essential resource for Whole30 alumni and first-timers alike. The New Whole30 is sure to be your ultimate guide to success.

Genres: Cookbooks, Nonfiction, Health, Food, Nutrition, Cooking, Reference

368 pages, Hardcover

Published August 6, 2024

About the author

Melissa Urban is CEO of the Whole30 and an authority on helping people create lifelong healthy habits. She is a six-time New York Times bestselling author (including the #1 bestseller The Whole30); and has been featured by Dr. Oz, Good Morning America, The New York Times, The Wall Street Journal, Forbes, and CNBC. She lives with her husband, son, and a poodle named Henry in Salt Lake City, Utah.

Reviews

[Carol · Rating 4 out of 5]

I didn't realize this was an Elimination Diet when I purchased the book.... it's interesting but not something I necessarily want to try. I am sticking with the Nutritarian diet (Dr Fuhrman) but the plant-based recipes are definitely for me...so I will absolutely keep this Kindle bargain.
Great recipes and I can really see how this would work for people who have allergies or GI upsets and they don't really know the cause.

[Sammie Bryant · Rating 5 out of 5]

Did not expect this *elimination and reintroduction protocol* to also include a wild tale of drug addiction, marriage, divorce, and more! Plus the recipes look great.

[Jeanette Durkin · Rating 5 out of 5]

Fantastic book! I borrowed it from the library but I'm going to buy it. There are so many delicious sounding recipes (even ones I think my picky family would like) 😀

[Julie · Rating 4 out of 5]

A much-needed revised edition and perfect timing for a reset. I enjoyed the new recipes and Melissa’s gentler language when it came to “rules” of the plan.

[Jennifer · Rating 5 out of 5]

At my last yearly physical, my doctor noted I had borderline high blood pressure. What endeared me to my new doctor even more than the amount of time she spent listening to my concerns and asking questions was that she did not immediately jump to “Well, let’s get you on medication.” No, instead her comment was “I want to start you on a low-dose blood pressure med with the goal to hopefully get you off the medication completely.” We then discussed options for how to get to the “no meds” goal and Whole30 was the one that intrigued me the most.

I’m a person who eats better than the average Joe. I rarely snack and never binge eat. I eat lots of fruits and veggies and Hubby, who is the cook in our family, uses more natural ingredients than things out of cans or bags. However, I’m finding myself not feeling good about my body. I don’t rely on a scale. For me, it is all about how I’m feeling and, since menopause, I’m not feeling confident or happy with how I look. {Notice all those “I” and “me” usages. I do not give a rat’s diddly what others think. Me, myself, and I want to be happy with how I look and feel.}

Given that I already feel pretty good about my eating habits, I have been very reluctant to “diet.” I don’t want to count calories or starve myself. I recognize that both of those options may result in initial loss of poundage but they wouldn’t be long-term solutions for me. So, when the doctor said “Whole30,” my knee-jerk reaction was “No! No dieting!” She stopped me and said the words that made me rethink things: “You eat regular food. As much as you want. For 30 days. You can do 30 days, can’t you?”

Thus, I grabbed a copy of this book from the library, determined to at least read the introduction. But when I brought the book home? The first thing I did was thumb through the recipes. My eyes went HUGE! My mouth started drooling. I looked at the prep instructions and realized that even I, the one who loathes cooking, could cook these recipes. I looked at the ingredients and nearly everything were things already in our pantry. {We’ll need to get coconut aminos—first hubby and I had ever heard of these.} Pumped to try the recipes, I flipped back and started reading. And, in one sitting, I read, Post-it flagged (it is a library copy!) sections, read bits aloud to my husband, and, before I even finished the 101 pages that proceed the recipe sections, ordered myself copies of this book, (insert The Whole30 Fast and Easy), and (insert Whole30 Day By Day journal).
As I write, I have not yet started the elimination program. I’m taking to heart Melissa Urban’s section Planning and Preparation and doing some honest-to-goodness leg work before I even start the program. {I love how much I’m thinking about WHY I’m doing this!} I’m also leaving the book on the coffee table so I can possibly intrigue hubby into joining me.

Given we will be gone for much of December, I am opting to start Whole30 on January 2. This is firmly not a New Year’s Resolution ; I just do not want to begin this elimination program while away from the comfort of home. Of course, we travel…a lot. So, yes, I will be away from home right in the middle of the 30-day elimination. Thank you, Melissa and the Whole30 team, for “Step 5: Planning for Challenges” and including ideas on how to eat out at restaurants and other folks’ homes while mid-program.

I’ll check back in after my re-introduction period and update my review. But, I’m pumped, I’m excited, and I cannot believe I am either of those things about a food regimen!

[˗ˋˏ nikki ˎˊ˗ · Rating 5 out of 5]

So glad I did W30 over the summer, changed the way I eat and look at my health :)

[Melisa Nelson · Rating 4 out of 5]

I have been a huge Whole30 fan for years and I have been looking forward to this one coming out. It has not disappointed.

The changes are discussed in the beginning and aren’t huge, just a little more inclusive and explanatory. For people who’s are new to Whole30, that section can be skipped.

I appreciate the inclusion on a plant-based Whole30. I think it’s a great option for people who are either looking for a more plant-based eating style or who are vegetarian or vegan.

It’s important that MSG is not eliminated anymore. The bias against certain cultural foods and ingredients has a long history and it’s fantastic that Melissa Urban addressed this.

The recipes are interesting, seem relatively easy to make, and have some great options on either end of the adventurous scale.

Overall, this update does not disappoint. The tone of the writing seems true to the evolution the author has gone through since writing the first book. I recommend picking this one up.

[Lynnette · Rating 4 out of 5]

The Whole30 is a 30-day protocol that guides the reader through removing foods commonly associated with food intolerances and sensitivities and reintroducing them to see whether they tolerate them well. This book is an updated version of the program published in 2015. The author states that changes were made based on the latest science and seeks to eliminate the smallest number of foods while maximizing nutrition and health. The goal remains the same: food freedom.

There are five parts. Part 1: Welcome to the Whole30, which covers the program rules, the rule changes, a new plant-based version, checklists, planning instructions, and the Whole30 timeline. Part 2 covers the frequently asked questions (FAQ). Part 3, Cooking Whole30, provides the tools and cooking tips for success. Part 4 is dedicated to the original Whole30 program with rules, a meal template, a shopping list, and compliant recipes for breakfast, lunch, dinner, sides, sauces, snacks, and more. Part 5 covers the plant-based version with the same resources of rules, a template, a shopping list, and recipes.

An elimination diet and reintroduction protocol remain the gold standard for identifying food sensitivities. I highly recommend this book for those committed to finding their food freedom.

Goals of the plan
· Identify food sensitivities and adverse food reactions
· Create new tools to navigate stress and negative emotions
· Restore a healthy relationship with food and your body
· Create a personalized, sustainable, joyful diet based on your learnings (p. 19)

The Whole30 timeline provides a picture of what the journey will look and feel like based on the millions who have previously completed it. The FAQ section is thorough and helpful. Although I don’t enjoy cooking, I appreciate the variety of cuisines represented in the recipes and the valuable tips. If this is your first time trying an elimination diet and reintroduction protocol, this book has you covered.

The tone and rules of the new Whole30 are softer. Some might miss the tough love or disagree with the changes. If this is your first time trying an elimination protocol, don’t be overwhelmed by all the recipes—you can keep it simple.

[Tera · Rating 4 out of 5]

This is an elimination diet book to help people understand what foods are making them feel less than their best. From what I understand from the introduction, this is a plan that removes large groups of foods from one's diet for 30 days in a nutritionally balanced manner. Then after 30 days of elimination, foods are added back into the diet one at a time to see if there are any reactivity issues. It is not meant to be a constant eating style. It is meant to be done once, maybe twice, to figure out what foods make us feel good and what makes us feel bad. And for every person it is different. And surprise surprise, sugar is one of the foods to be eliminated for 30 days.
I found it a fascinating read. I am not sure I would have the gumption to do the elimination, although I am sure there are foods that wreak havoc with my system, but I have heard about this as a way to figure out food intolerances. And this new edition also allows for vegetarians and vegans to try eliminations too.
Would be a great source of info for people looking to figure out what foods are issues for them, but always make sure to talk to your doctor.

[Megan · Rating 4 out of 5]

I was loosely familiar with Whole30 but haven't done the program. I really appreciate Part 1 of this book where author Melissa Urban explains what Whole30 is and changes that have been made to make the program a little more accessible and, dare I say, realistic?

Recipes have a wide variety of spices/culinary areas including Indian, Korean, Thai and others. I appreciate the Tips in light blue boxes throughout that give tips on cooking, prep, and more.

The book is divided into recipes for meat eaters and a second for plant eaters.

I don't know that I will do Whole30 as explained, but I am excited to have healthy recipes to add to my repertoire.

[Jaimie · Rating 3 out of 5]

I have to get on my soap box a minute- there were several things in this book that I absolute agreed with. I loved that she made it clear whole 30 is not for weight loss, but for you to feel better and get to know your body in response to food.
But, there’s some 180 flips that makes me question who is funding your research and company. Saying MSG, seed oils, carrageenan, etc. is not harmful to the body!!? Nope. Something is off here. There are several recipes I’m excited to try, but the whole tone of the beginning of the book just didn’t sit right with me. -end rant.

[Leona · Rating 5 out of 5]

This is a great update to the original plan that allows some ingredients that had been off limits - the changes show that they follow science/data as well as feedback from people who have followed the plan. I compared it to the first book and there is some worthwhile new info and new recipes. I’ve done one Whole 30 and it educated me about whole unprocessed foods and my food triggers. I would recommend this book (and the plan) for anyone with sensitivities or inflammation issues, and anyone interested in healthy nutrition.

[heather · Rating 3 out of 5]

I appreciate that the author admitted how much she didn’t know when she wrote her first books and acknowledged how much privilege she had. (“It worked for me so it must work for everyone and if it doesn’t, it’s because you’re lazy,” essentially. Glad she dropped that trope.)

I read this solely because there is now a plant-based version. Bummed that plain soy protein powder isn’t permitted. If I someday find myself with the mental fortitude to cook from scratch every day multiple times a day, I might try it.

[Kellylynn · Rating 3 out of 5]

I tried this out in January, but kept going through recipes for some time.

Overall, I did not need the elimination portion of this. I get the concept and understand the purpose for it but I just don't have many of those types of issues. I literally had zero non-scale victories. I did not sleep any better, no change in complexion, no less bloating. Nothing. I did enjoy some of the recipes, not a lot but there were a few.

[Dorothy · Rating 3 out of 5]

I appreciated the author’s effort to update this and account for societal/cultural shifts and to humble herself and admit where she may have gotten it wrong the first time around. Plus, lots of new recipe ideas.

I still would recommend the original if you are looking to do a Whole 30 for the first time because it lays out more detailed meal plan for your first week and more specific guidance overall.

[Alli Dahl · Rating 4 out of 5]

My only complaint is that I am not super interested in very many of the recipes nor do I think I’ll find myself making many of them. The program itself is great and I like the updates they’ve made to the original whole30.

[Lynnea · Rating 3 out of 5]

I liked the Original Whole 30 book better. I (think I) understand the new rules, but then was confused because the lists and cheat sheets are labeled "The Original Whole 30."
I also am not a fan of many of these recipes - at least compared to The Original Whole 30 book.

[Stephanie · Rating 3 out of 5]

I picked this book up because I’m always looking for new recipes for my Alpha Gal diagnosed BFF. Although I didn’t really find any recipes for her, if you have IBS - you might want to give this a try. That said, diets that eliminate foods or label them as bad are very hard to adhere to.

[Darlene Messenger · Rating 5 out of 5]

I received this cookbook from Penguin Random House for review purposes and all thoughts and opinions are my own.
For the reader unfamiliar with the Whole30 dietary guidelines this book will inform you of all details. The addition of plant based recipes is new. The recipes are color coded for the original and the plant based giving even more options to satisfy your family’s dietary preferences. Excellent cookbook I will refer to often and a welcome addition to my kitchen.

[Cathy · Rating 5 out of 5]

I won this through Goodreads!!!! I will definitely be doing a restart

[Betsy Annie Lopez · Rating 5 out of 5]

Much more doable for average Joes like me.

[Kimberly Mccune · Rating 5 out of 5]

We love science-based authors who are willing to change their mind when presented with new evidence and who are also open to examining their own biases.

[Sharon Fernandes · Rating 3 out of 5]

Some interesting recipes, but basically not my style of cooking.

[Christina Karvounis · Rating 4 out of 5]

Good info to ponder. Not a prescription, but a good place for framing how you choose ingredients.

[Jessica Walsh · Rating 3 out of 5]

Not bad, but not needed. All the same stuff as the other books. Just seemed like a money grab to me.

[Justina · Rating 2 out of 5]

the first one was good but this one completely went back on soy, seed oils, etc. and included a bunch of plant based recipes which is not the point of the original whole30.

[Amy Thomas · Rating 4 out of 5]

In all fairness, I didn’t read this entire book. I read the first 1/3 about the program that I’m starting and I skimmed the recipes in the second 1/3. The last 1/3 is the plant-based Whole 30 and I skipped that. (But I did also skim 2 other Whole 30 cookbooks.). I love that I have these from the library!