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Do the Whole30
Melissa Urban

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.
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Articles/Recipes


Plant-Based Whole30 Meal Blueprints, Part 2: Stuff Over Stuff
September 12, 2023, 10:05 pm

Plant-Based Whole30 Meal Blueprints, Part 2: Stuff Over Stuff

In Part 1 of my plant-based meal-planning series, I shared one of my favorite Whole30 “meal blueprints,” Tofu ‘n Things. Plant-Based Whole30 meal blueprints...
Plant-Based Whole30 Meal Blueprints, Part 1: Tofu ‘n Things
September 4, 2023, 7:51 pm

Plant-Based Whole30 Meal Blueprints, Part 1: Tofu ‘n Things

I spend a lot of time talking about meal planning on the Whole30, and the underlying message tends to be “keep it simple.” These...
Dear Melissa & Friends: How to save time in the kitchen while navigating a busy schedule with New York Times bestselling author, Danielle Walker
August 17, 2023, 9:02 pm
  • Dear Melissa

Dear Melissa & Friends: How to save time in the kitchen while navigating a busy schedule with New York Times bestselling author, Danielle Walker

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...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
August 1, 2023, 10:00 am
  • Dear Melissa
  • Troubleshooting

Dear Melissa: I’m Bored of My Whole30

Dear Melissa, It’s Day 25 of my last Whole30, and I’m OVER IT. No foods sound good, and I can’t imagine what to make...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
July 21, 2023, 11:41 pm
  • Dear Melissa

Dear Melissa: My food freedom—A day in the life of MU

Every week, I get at least a few questions along the lines of, “But how do YOU eat?” You’re always interested in how I...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
July 18, 2023, 11:23 pm
  • Dear Melissa

Dear Melissa: How to love your Whole30 coffee without sacrificing the flavor

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...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
June 21, 2023, 6:19 pm
  • Dear Melissa

Dear Melissa: Is There Such A Thing as Too Much Fat on Whole30?

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 fat....
Dear Melissa & Friends: Tips to Help Your Picky Eater Without Food Shaming from Jennifer Anderson, RDN
June 13, 2023, 6:21 pm
  • Dear Melissa

Dear Melissa & Friends: Tips to Help Your Picky Eater Without Food Shaming from Jennifer Anderson, RDN

My son is now 10 years old, but he’s been eating a whole foods-based diet since he was born, because that was how we...
Dear Melissa & Friends: Unpacking Diet and Sleep with Dr. Michael Breus
May 23, 2023, 4:07 pm
  • Dear Melissa

Dear Melissa & Friends: Unpacking Diet and Sleep with Dr. Michael Breus

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,...
Dr.Megan Rossi discusses probiotics and gut health.
May 17, 2023, 5:06 pm
  • Dear Melissa

Dear Melissa & Friends: Dr. Megan Rossi Answers Your Questions About Probiotics and Gut Health

This issue of Dear Melissa & Friends is all about natural probiotics found in foods and drinks, and features Dr. Megan Rossi (PhD, RD,...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
April 26, 2023, 9:08 pm
  • Dear Melissa

Dear Melissa: 6 Common Misconceptions about the Whole30

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...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
March 31, 2023, 4:54 pm
  • Dear Melissa

Dear Melissa: My Food Sensitivities Make it Hard to Socialize

Dear Melissa, I am on a fairly strict autoimmune protocol in my Food Freedom due to serious food sensitivities and allergies. I am so...
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.
March 28, 2023, 9:22 pm
  • Dear Melissa

Dear Melissa: 9 books to support your food freedom

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...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
March 20, 2023, 9:49 pm
  • Dear Melissa

Dear Melissa: Is Your Food Freedom Really Free?

The definition I crafted for Food Freedom in 2015 was “feeling in control* of food, instead of food controlling you.” The kind of control...
Melissa, a long-haired smiling woman, and text that says Dear Melissa
March 7, 2023, 10:53 pm
  • Dear Melissa

Dear Melissa: Cravings and Mindful Eating in Stressful Times

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...
Dear Melissa and Friends: A Dear Melissa with best-selling author Laura McKowen.
March 1, 2023, 5:14 pm
  • Dear Melissa

Dear Melissa & Friends: Laura McKowen Answers Your Questions About Alcohol

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