Whole30 Launches Its First Ever Plant-Based Diet Plan

Whole30’s dietary reset program has been a cornerstone for health and wellness since 2009 when CEO and co-founder Melissa Urban first blogged about a 30-day dietary experiment. The six-time New York Times best-seller wrote about a solution that helped emotional, habitual, and health-related issues with food, but Whole30 faced criticism for excluding plant-based dieters and vegans. But now, the renowned wellness brand just launched its inaugural plant-based rendition of the Whole 30 diet.

The nutritional reset diet traditionally included several animal-based proteins, leaving plant-based consumers wondering how to make the Whole30 possible without meat. The new Plant-Based Whole30 will be the companies first structured whole food plant-based elimination and reintroduction program. The new protocol will prioritize plant-based protein over conventional animal-based protein. The new dietary reset program prioritizes metabolic health and sustainable foods.

"We have always supported the vegan and vegetarian members of our community with resources and guides, but the new Plant-Based Whole30 is our most comprehensive offering to a new subset of people who could not join the Original Whole30 because of their personal beliefs or dietary preferences,"  Urban said. "I'm proud that we now offer programs to reach more people who want a life-changing reset to help get them on the right path and ultimately create an individualized diet to work best within their unique context and values."

Urban aims to invite plant-based consumers to try the previously inaccessible diet. The program is structured around Non-Scale Victories that prioritize a better relationship to food rather than solely focusing on weight loss. Similar to plant-based diets, Whole30 intends to create healthier habits surrounding eating, promoting foods that help rather than harm the body.

The diet directs participants away from added sugars, excess grains, alcohol, and now, animal fats and proteins. The 30-day elimination phase will prioritize plant-based protein powders, nuts, legumes, and less-processed soy to supplement the animal-based protein. Following the elimination stage, the Plant-Based Whole30 will direct participants to introduce food groups one at a time to properly assess how their body reacts to them. Whole30 will offer an exclusively plant-based and animal-based option for reintegration.

"Although a vegan diet includes an abundant source of fruits and vegetables, it does not necessarily exclude processed foods, sugar or gluten," FACN and Board-Certified Neurologist David Perlmutter, MD said. "The Plant-Based Whole30 program combines the health benefits of plant-based diets with the time-tested effectiveness of the Whole30 program, providing us with an even better opportunity to achieve our goals as we chart our health destiny."

The new Whole30 program will follow the original structure of the famous dietary reset program, but Urban worked with registered dietician Stephanie Greunke to ensure that people receive enough protein. Urban notes that the biggest concern she hears from people regards protein consumption. The new Whole30 diet is endorsed by a team of medical and nutritional advisors, ensuring that participants will receive the proper nutritional value from the innovated Plant-Based Whole30.

"One of the most common questions about adopting a plant-based diet is 'Where do you get your protein?'" says Urban. "We've compiled years of research and our clinical experience into The Plant-Based Whole30 program, which prioritizes adequate protein intake, blood sugar regulation, and metabolic health."

Join The Beet's Plant-Based Diet Program 

While it is exciting to see more health and wellness brands adopt plant-based foods into their diet plans, here at The Beet we offer a variety of comprehensive plant-based programs to choose from. Check out The Beet's Plant-Based Diet for healthy weight loss, improved immunity, and increased energy within as little as 14 days. Sign up and you'll receive a daily newsletter with four recipes a day, shopping lists, expert tips, and a Facebook community for support.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to get your fill.

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

Broccoli may be the most super of superfoods on the planet. It's rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

Garlic isn't just a great flavor-enhancer, it's essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells' ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don't overcook your spinach, since the more it's cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you'll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don't come with a "free" pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you're eating about 325 calories. Throw them into smoothies instead.

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won't get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects -- and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it's critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don't have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

The nutrients in miso -- which is a soybean paste that has been fermented with salt and a koji starter -- boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a "sirt" food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.