Melissa Urban

Melissa Urban is an 8x New York Times bestselling author (including the instant bestseller, The New Whole30) who specializes in helping people establish healthy boundaries and successfully navigate habit change. She has been featured by the New York Times, People, the Wall Street Journal, Forbes, The Today Show, and Good Morning America, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship. She lives in Salt Lake City, UT with her husband, son, and two rescue doodles.

By Author

Articles/Recipes

Melissa, a long-haired smiling woman, and text that says Dear Melissa

February 22, 2023, 8:48 pm

Dear Melissa

Dear Melissa: Stress, Emotional Eating, and Your Food Freedom

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

Melissa, a long-haired smiling woman, and text that says Dear Melissa

February 7, 2023, 10:12 pm

Dear Melissa

Dear Melissa: Tips for Successful Dates on Whole30 and Beyond

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...

Dear Melissa—Melissa Urban wearing a light blue jean top and darker blue jeans, cooking on a wooden table top, and smiling at the camera.

February 1, 2023, 10:57 pm

Four steps for managing emotions in your food freedom

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...

dear melissa

January 25, 2023, 10:16 pm

Dear Melissa

Use This Whole30 Meal Template to Create a Delicious, Easy Protein Salad

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

Dear Melissa—Melissa Urban wearing a light blue jean top and darker blue jeans, cooking on a wooden table top, and smiling at the camera.

December 12, 2022, 6:50 pm

Dear Melissa
Whole30 101

Dear Melissa: Empower Yourself for the Whole30

In a previous Dear Melissa newsletter, I talked about the unexpected benefits of my first Whole30 back in April 2009, and how those 30...

Melissa, a long-haired smiling woman, and text that says Dear Melissa

December 6, 2022, 4:10 pm

Dear Melissa

Dear Melissa: Self-empowerment was the biggest benefit of my first Whole30

I did the very first Whole30 in April 2009, before the program even had a name. It was supposed to be a fun self-experiment...

Melissa Urban holding a copy of her book, The Book of Boundaries.

December 5, 2022, 4:00 pm

Boundaries
Whole30
Whole30 101

Set Boundaries Around Food, Alcohol, and Table Talk

Food boundaries aren’t just about food Since 2009 (the earliest days of Whole30), I’ve spent a lot of time helping people say no to...

Whole30 DEI

December 1, 2022, 9:42 am

DEI
Whole30

Diversity, Equity, and Inclusion in Whole30’s Content Collaboration

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

6 Podcasts for Learning How to Set Better Boundaries

November 21, 2022, 8:47 pm

Whole30

6 Podcasts for Learning How to Set Better Boundaries

When you think about it, the Whole30 is actually a master class in how to set boundaries. You say no a lot during those...

dear melissa

August 22, 2022, 9:12 pm

Dear Melissa

Dear Melissa: What can Whole30 teach me about self-care?

The September Whole30 In 2009 and 2010, I was traveling several weekends a month to CrossFit gyms all across the country, to speak to...

kite hill

February 8, 2022, 9:30 am

Diet and Nutrition
Whole30 FAQ

Kite Hill is Whole30 Approved–why now?

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...

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February 7, 2022, 8:00 am

Plant-Based Whole30 and Personal Growth

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

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February 3, 2022, 4:38 pm

Plant-Based Whole30 and Personal Growth

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

What About Protein?

January 25, 2022, 2:51 pm

What About Protein?: Answering Your Plant-Based Whole30 Questions

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...

can-i-have-a-smoothie

January 20, 2022, 3:07 pm

Can I Have A Smoothie? Here’s your Plant-Based Whole30 answer.

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

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Entrée

Whole30 Herbed Rutabaga Oven Fries with Spicy Garlic Ketchup from Cooking W...

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.

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Entrée
Soups, Stews and Chilis

Whole30 Pork Posole with Tostones from Cooking Whole30

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

Is MSG Okay on Whole30? The image features yellow text on a navy blue background, with pretty ribbons of red framing the graphic. The text reads "Rule Change: MSG is no longer off-limits."

December 20, 2021, 10:00 am

Whole30

Is MSG Okay on Whole30? A Change to the Whole30 Rules

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...

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