Melissa Urban

Dear Melissa, I’m about to start my first Whole30, and I’m nervous. I’m prepping my pantry, planning my first week of meals, and just...

Try this Plant-Based White Bean Chili from The New Whole30 for a hearty, veggie-packed dish that’s easy to make and even better the next day.

If you’re craving bold, Southeast Asian flavors in a comforting bowl of soup, this Larb-Inspired Butternut Squash Soup from The New Whole30 will knock it out of the park.

Dear Melissa, There are so many devices that we can use to collect health data. Fitness trackers, blood glucose monitors, watches, hydration sensors…are these...

Dear Melissa,  I know you’re supposed to reintroduce on the Whole30, but I still struggle with this phase. Why does 10 days of reintroduction...

If you’ve been following me on Instagram, you KNOW I’m a huge fan of the B.A.S. (otherwise known as the Big A** Salad). I...

Dear Melissa, As an aspiring food and lifestyle photographer, I’m fascinated with the behind-the-scenes of shooting a cookbook. Do they really use hairspray to...

The New Whole30 has been out for just over a month, and your feedback has been incredible! From just the first page of our...

I wrote The New Whole30 completely from scratch—which was not what I was originally planning to do. Going into this project, I assumed I’d...

Dear Melissa, I love seeing so many Whole30 Approved salad dressings, condiments, and bone broths in the grocery store today. It makes meal prep...

If you're craving something quick, filling, and packed with bold flavors, this Curried Pineapple and Pork Fried Cauliflower Rice from The New Whole30 is a win!

This colorful Macrobiotic Bowl with Turmeric Ginger Dressing from The New Whole30 is brimming with incredible textures and flavors!The macrobiotic diet was brought to the United States in the 1950s, but it originated in the practice of Zen Buddhism in Japan.

Dear Melissa, You’ve said there were some updates to the Pancake Rule in The New Whole30. Can you break them down for me? —Love,...

An unexpected ingredient takes this Cashew Mango Snack Mix to new heights.

This is one protein-packed breakfast!

Dear Melissa, You’ve talked about how the voice, tone, and language in The New Whole30 has evolved over the years. I appreciate that you’ve...

This Plant-Based Chorizo Stir-Fry Over Cauliflower Grits is for lovers of heat, with just the right amount of spice to light up your taste buds.

One of the most common criticisms I hear about the Whole30 is that an elimination and reintroduction program like ours should only be prescribed...

Many parents consider bringing their kids along on their Whole30 journey in an effort to make meal planning easier, introduce more whole foods into...

Kombucha—a fermented tea—is a delicious beverage that may add some probiotic benefits to your already healthy Whole30 diet. But "Is kombucha Whole30-compatible?" isn't the...

I distinctly remember the first time I was introduced to the Impossible Burger. It was  March 2019, and I was walking the floor at...

In 2014, when I was writing The Whole30, I was quietly separating from my marriage, parenting a one-year-old, and running a business. My self-talk...

Dear Melissa, My husband is away for work often, and being home alone for days on end makes my Food Freedom plan go right...

In this special Dear Melissa & Friends, Whole30 CEO Melissa Urban chats with Casey Means MD, co-founder of Levels Health and author of the...

Dear Melissa, do “desserts” made of fruit go against the spirit of the Whole30? Would you say it’s a bad idea to combine fruit...

“Hey Melissa—can I do the Whole30, but modify it?” —Love, so many people on Reddit Dear Reddit (and everyone else), I get some version of...

My husband and I have weekend "treat days" that include large amounts of alcohol, candy, chips, fast food, and bonding.

Congratulations, Whole30 alumni! You’ve completed 30 days of elimination, checked off a whole host of Non-Scale Victories, and worked through your carefully planned reintroduction...

Your flagship book, The Whole30, came out in April 2015—almost nine years ago. Have you thought about updating that book, and if so, what...

Congratulations on finishing your Whole30 elimination phase! You feel better than ever and secure in your new healthy habits, but are still excited to...

Dear Melissa, I just finished my January Whole30, and I feel amazing! I have more energy, my skin is glowing, I’m no longer bloated all...

The 30-day elimination phase of the Whole30 gets a lot of attention. It is called the Whole30, after all, and participants and the media...

Dear Melissa, I’m on Day 15 of my second Whole30, and I’m wondering if there is such a thing as eating too much dietary...

Dear Melissa,  I’m on Day 3 of my first Whole30. So far it’s going really well, but the excitement of the first day or...

As you approach your next Whole30, there are lots of tasks on your checklist: plan some meals, clean out the pantry, hit the grocery...

I always encourage you to stay social on your Whole30, recognizing that your health commitment is an integral part of these interactions. Sure, this...

Dear Melissa, We’re heading into holiday party season, and I’m going to use the holiday tips in Food Freedom Forever and your boundary scripts...

In Part 1 of Find your Food Freedom “why”, I said that if you really want Food Freedom success, you need to work your...

You’ll often hear me and the Whole30 HQ team talk about finding your Whole30 “why,” and using that to help you stay on track...

Part two of my plant-based meal templates series featured  another one of my favorite Whole30 “meal templates,” Plant-Based Stuff Over Stuff. Meal templates are...

In this article, I’m helping you navigate the spur-of-the-moment temptation to self-sabotage what you know is a really good thing for you right now—your...

In Part 1 of my plant-based meal-planning series, I shared one of my favorite Whole30 “meal templates,” Tofu ‘n Things. Meal templates are barely...

I spend a lot of time talking about meal planning on the Whole30, and the underlying message tends to be “keep it simple.” These...

This week’s Dear Melissa & Friends guest just happens to be one of my besties in the food and wellness space—none other than Danielle...

By Whole30 co-founder Melissa Urban, who only drinks decaf but still knows a thing or two about good coffee. One of the most common...

We’re all trying to sleep better. You now know how important sleep is to just about every marker of health. You’ve bought blackout curtains,...

This issue of Dear Melissa & Friends is all about natural probiotics found in foods and drinks, and features Dr. Megan Rossi (PhD, RD,...

The Whole30 has changed millions of people’s lives since its inception in 2009. You can read page after page of glowing testimonials from our...

Beginning the Whole30 can feel exciting and intimidating, especially if you’re new to cooking. While there are thousands of Whole30 recipes available online, on...

Dear Melissa, I am on a fairly strict autoimmune protocol in my Food Freedom due to serious food sensitivities and allergies. I am so...

I’ve often said the Whole30 is about food, but it’s about so much more than food. Millions of people who have successfully transformed their...

In this article, I’m helping you navigate the spur-of-the-moment temptation to self-sabotage what you know is a really good thing for you right now—your...

Cravings are often more complex than they seem, especially when they’re invisibly linked to coping mechanisms in times of stress. The Whole30 can better...

This issue of Dear Melissa & Friends is all about taking a look at your relationship to alcohol. Laura McKowen—bestselling author and a leading...

You learn so much about your relationship with food, and your habits around food during your Whole30. There were plenty of times you learned...

There are more awkward conversations to dive into on a first date than the finer points of the Whole30. But that doesn’t mean you...

Your body tells you when stress and negative emotions are starting to take a toll. You feel it as physical sensations—a lump in your...

Recipes are amazing. (And Whole30 has so many great ones.) But sometimes you want easy Whole30 meals that have more flexibility and can provide...

I was recently browsing online for an alteration shop. I bought a jumpsuit for my book tour, and while it fit like a dream,...

By Melissa Urban, CEO It’s official! We’ve happily welcomed Kite Hill to our Whole30 Approved family. Of course, Kite Hill isn’t at all new...

Today we rolled out the biggest Whole30 announcement in many years; the first comprehensive addition to the Whole30 framework ever. Today, we announced the...

Click here to download our Plant-Based Protein PDF One of the most common questions about adopting a plant-based diet is, “Where do you get...

Smoothies: A delicious, thick, creamy beverage that can be used as a quick option on busy mornings, a way to sneak in more fruits...

For a steakhouse-style meal at home, serve these crispy fries (and very zippy ketchup!) with roast chicken or grilled steak. Cooking Whole30 is the revised, updated, and enhanced version of The Whole30 Cookbook and is available everywhere books are sold.

Cook Time: 9 hours (low) or 4 hours 30 minutes (high) plus 15 minutes (high)

We are always evaluating the Whole30 rules against the current science, our clinical experience, and our learnings. Today I have a wonderful announcement—a rule...

This salad will have those who think they don’t like kale going for seconds!

By Dr. Nicole Lippman-Barile For years I hid under the premise of someone who just had a “big sweet tooth,” but it was more...

This is a composed salad in that the elements are arranged on individual serving plates, not tossed.

Pomegranate arils, or seeds, give this Whole30 Chicken Chopped Salad a juicy burst of flavor and crunchy texture, while orange segments add sweetness.

Dear Melissa, I have been looking for remedies for Whole30 constipation relief. Could you help here? – Thanks, Julie Hi Julie, I’ve collaborated with...

Warm up to The Whole30 Friends & Family Cookbook with one of our favorite breakfast recipes — Whole30 Potato Sausage Breakfast Bites!

Roulade is the French term for a thin piece of meat rolled around a savory filling, usually some combination of vegetables, bread crumbs, and cheese.

This Whole30 smoky sweet potato chili is a special preview recipe from The Whole30 Slow Cooker by Melissa Urban.

These Whole30 garlic smashed potatoes are made creamy with ghee and coconut milk and topped with caramelized onion, crisped prosciutto, and toasted pine nuts.

Try this Whole30 Hot Artichoke-Parsley Dip with Roasted Fingerling Dippers from The Whole30 Friends & Family.

This hearty Shrimp Stir-Fry over Cauliflower Grits is perfect for a cozy night in, and has all of the flavors and textures that you’ve been craving.

Skip the fryer, and whip up a batch of oven-baked onion rings.

Twice-Baked Ranch Potatoes 4 medium (6 to 8 oz each) russet potatoes, scrubbedOlive OilCoarse Salt3 slices Whole30 Approved or compatable bacon1/4 cup WHOLE30 Ranch Dressing2 tbsp ghee2 tbsp chopped fresh parsley2 tbsp snipped fresh chives, plus more for garnish1 tbsp chopped fresh dill1 clove garlic, minced3/4 tsp coarse black pepper PREHEAT oven to 425°F.

Crispy Two-Patty Burgers with Caramelized Onions and Secret Sauce For the Burgers2 tsp avocado oil, divided1 large yellow onion halved and thinly sliced1/2 tsp kosher salt, divided1/4 tsp freshly ground black pepper1/2 lb ground chuck, formed into four ¼-inch-thick patties2 tsp Whole30 compatible yellow mustard2 Bibb lettuce leaves1/4 cup Thrive Market Secret Sauce (or use the "Special Sauce" recipe below to make your own!

Pork Tenderloin with Endive-Frisée-Apple-Squash Salad 1 natural pork tenderloin (1 to 1 1/4 pounds)1/2 cups WHOLE30 Elderberry Vinaigrette1 1 1/2 - 1 3/4 lb butternut squash, peeled, seeded, and cut into ¾-inch pieces (3 to 4 cups precut fresh butternut squash)3 tbsp extra-virgin olive oil3 tsp finely chopped fresh rosemary or 1 teaspoon dried rosemary, crushed1 clove garlic, minced1/2 tsp black pepper1/4 tsp coarse salt100% olive oil cooking spray3 Belgian endives stem end trimmed, cut crosswise into ½-inch slices (about 4 cups)4 oz frisée, trimmed and torn into bite-size pieces (about 3 cups)1 small apple and/or red pear, cored and chopped1/2 cup pecans, toasted and coarsely chopped (see Tip) IN a resealable plastic bag, combine the pork and ¼ cup of the vinaigrette and turn the meat to coat.

Summer Tomato “Tonnato” Salad 2 lbs mixed ripe tomatoes*2 tsp capers, drained1 serrano chile, seeded and very thinly sliced (optional)1 tbsp extra-virgin olive oil1/4 tsp coarse salt1/4 tsp freshly ground black pepper2 (5-oz) cans Whole30-compatible tuna, drained and chunked3 to 4 tbsp WHOLE30 Creamy Balsamic Vinaigrette1 tbsp black or white sesame seeds, toasted**10 fresh basil leaves, large leaves torn and small leaves left wholeFlaky salt, to taste (optional) ON a large serving platter or in a large shallow bowl, combine tomatoes, capers, and chiles.

Broccolini with Pancetta 2 bunches Broccolini or baby broccoli (about 1 pound total)2 oz sliced Whole30 compatible pancetta2 cloves garlic, minced1/8 tsp coarse salt1/2 tsp coarsely ground black pepper1/4 cup WHOLE30 Secret Sauce WASH and pat the Broccolini dry.

Buffalo Chicken Lettuce Wraps with Avocado Crema 1 1/4 lbs boneless, skinless chicken thighs3/4 cup Whole30 Buffalo Vinaigrette, divided8 leaves Bibb lettuce (for serving)For the Slaw1 1/2 cup shredded green and/or purple cabbage1/2 cup shredded carrots1/4 cup slivered red onion2 tbsp extra-virgin olive oil2 tbsp lime juice1/4 tsp coarse saltFor the Crema1 small avocado, halved, pitted, and peeled 3 to 4 tbsp full-fat coconut milk2 tbsp fresh lime juice2 tbsp coarsely chopped cilantro1 small clove garlic, halved1/4 tsp coarse salt MAKE the Buffalo chicken: In a large resealable plastic bag, combine chicken and ½ cup of the4 WHOLE30 Buffalo Vinaigrette.

The perfect light yet satisfying summer recipe, and you don’t even have to heat up your kitchen in order to get dinner on the table.

This Whole30 Pork Chili Verde is one of our favorite recipes from The Whole30 Friends & Family.

The Whole30 CEO decided to jump into the Worldwide #Whole30AtHome after five years of maintaining her Food Freedom. Here's why.

Here's what the worldwide Whole30 effort means to us during this unprecedented time.

Note: The Whole30 is not recommended for those with a history of disordered eating, diagnosed or otherwise. If this is your context, the Whole30...

A Whole30 compatible take on an popular takeout classic, our version of Sesame Chicken is the perfect weeknight meal.

A Whole30 compatible take on an Italian classic, our version of cacciatore is the perfect weeknight meal.

Try this creamy soup—made of pureed sweet potatoes and coconut milk flavored with cumin, garlic, ginger, jalapeño, lemon juice, and coriander—as a creative first course for your Friendsgiving feast.

Eat, drink, and be social while honoring your Whole30 commitment. The Whole30 Friends & Family helps you navigate everyday social gatherings with 150 delicious,...

These Orange and Cumin Pork Carnitas are served on Celery Root “Tortillas” … if you’ve never tried celery root slices this way, you must.

Enjoy this recipe from Melissa’s new cookbook, The Whole30 Friends & Family —it’s the perfect entree for your end-of-summer cookout.

I did a thing… and I’m more excited about this concept than any other cookbook I’ve done. (And with three other cookbooks in the...

By Whole30 Certified Coach and Ultrarunner Richelle Winston of Wholly Performance As soon as the mountain trails dry up and winter has called it...

By Whole30 Certified Coach Victoria Singer So, you want to do the Whole30, but it sounds like WAY more work than you can handle...