I’m a Registered Dietitian and Here’s My $100 Whole30 Grocery List

For a registered dietitian like me, January means it’s prime time for fielding the annual flood of New Year’s resolution diet questions. In recent years, the one diet that I seem to get asked about most is Whole30. For the uninitiated, Whole30 is a 30-day plan to help “reset” your diet. Because many feel that they overdo it on booze and sugar during the holidays, January is usually the time that interest piques.  

Over a 30-day window, people who follow this diet focus on meats, poultry, eggs, fish, veggies, fruit, and a few others. The no-nos include sugar, alcohol, beans, legumes (like peanuts), soy, dairy, carrageenan, MSG, and grains. After following this diet, people tend to be able to break certain cravings, lose weight, and generally feel better. 

Read more: Here’s What You Can and Can’t Eat on Whole30

So, where to begin? A great starting point is reading the Whole30 book for official guidelines and tips. Once you read that book and have a handle on the rules, you’ll want to stock your fridge. But first, an important message from your neighborhood dietitian: Shopping for your Whole30 diet doesn’t have to be overwhelming or require fancy specialty items. In fact, I created an entire Whole30 shopping list on Instacart that totals right around $100. And it’s more than enough to get breakfast, lunch, dinner, and a few snacks for a week.

(Note: I shopped at Publix using the Instacart service for this list. Some items were on sale at the time of the list creation).

• Uncle Matt’s Organic Orange Defense, $3.09 for 12 ounces
• Wonderful Pistachios No Shell, Roasted and Salted, $8.29 for 6 ounces
• Pom Poms Ready-to-Eat Pomegranate Arils, $6.63
• Halos California Clementines, $5.53 for 3 pounds
• Primal Kitchen Mayo, Avocado Oil, $9.97 for 12 ounces
• Chosen Foods Dressing and Marinade, $6.41
• Summerhouse Select Mixed Peppers, $5.65 for three
• Primal Kitchen Marinara Sauce, $7.75 for 24 ounces
• Nellie’s Free Range Jumbo Eggs, $3.37 for six
• Yellow Onion, $0.55 for one
• Nature’s Earthly Choice Cauliflower Rice, $3.87 for 8.5 ounces
• Caribou Coffee Medium Roast, $7.87 for 12 ounces
• Fresh Attitude Baby Romaine Mix, $2.77 for 5 ounces
• Russet Potato, $0.78 for one
• Applegate Uncured Turkey Bacon, $5.41 for 8 ounces
• Organic Dakota Ground Beef, $10.09
• Bumble Bee Wild Caught Skinless and Boneless Pink Salmon, $2.65 for 5 ounces
• Spaghetti Squash, $1.43 for one
• Blue Diamond Unsweetened Almond Breeze, $3.31 for 32 ounces
• Sliced White Mushrooms, $2.19 for 8 ounces
• California Raisins, $4.81 for 20 ounces

Total: $101.87

For just around $100, I was able to gather enough staples and items to start Whole30 off on the right foot. Here’s what I’ll be making with these ingredients.

I plan to start my day with coffee (must have coffee) with a splash of almond milk, along with an egg and mushroom scramble and Applegate turkey bacon. On the side, I will enjoy a glass of Uncle Matt’s Orange Defense for a boost of vitamin C, turmeric, and probiotics to make sure my body is getting the nutrients it needs.

For lunch, I will make salad with leftover bacon (crumbled), Wonderful Pistachios No Shells, Roasted and Salted, and POM POMs Fresh Pomegranate Arils. The Wonderful Pistachios are a good source of plant-based protein and fiber. Plus, nearly 90% of the fats found in pistachios are the better-for-you mono- and polyunsaturated type, for a protein-fiber-fat trio that may help keep you fuller longer.

The POM POMs Fresh Pomegranate Arils deliver the antioxidant and fiber goodness of pomegranates with no kitchen tools required, which is a lifesaver for busy days. And pomegranates are in season right now!

Using a pre-bottled Chosen Foods salad dressing rounds out this salad nicely. Later in the week, I will top my salads with the Bumble Bee Pink Salmon and Primal Kitchen mayo. A baked potato topped with bacon crumbles and veggies can be a nice and simple lunch, too. 

On the dinner menu this week? Stuffed bell pepper made with Dakota ground beef, chopped onion, and Primal Kitchen marinara sauce. Served over a bed of Nature’s Earthly Choice cauliflower rice, this is a simple dinner that can be enjoyed as lunch leftovers the next day. The spaghetti squash is also a nice pasta alternative that can be served either with ghee or the marinara sauce, and can be topped with meat, seafood, or pistachios for a protein source. 

Halo clementines are a great Whole30 snack. They are easy to peel, naturally sweet, and loaded with natural vitamin C. Pair them with some nuts for a boost of energy on busy days. 

I’ll also always have a canister of California raisins on-hand for a chewy and satisfying snack that contains essential nutrients like fiber (7 percent daily value) and potassium (6 percent daily value). Because they are tasty with no added sugar or sweeteners, they are a great solution for those following the Whole30 diet and beyond. They also make a great ingredient in trail mix.

Hopefully this list will help you find some inspiration if you are stocking your own kitchen with Whole30-approved foods. Choosing a variety of nutrient-dense foods that taste good and help create full meals is key to making this diet work for you.

Are you doing Whole30 this month? What’s on your grocery list?