Transition to food freedomFeatured

3 Tips for Transitioning from Whole30 Reintroduction into Food Freedom

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 phase. During reintroduction, you brought back the foods and food groups you’ve been missing, paying attention to how they affected your cravings and mood, blood sugar...Melissa Urban highlights 3 tips that will help you make the most of your Whole30 reintroduction and start to build your Food Freedom plan.
Dear Melissa

Embracing Change with The New Whole30

Dear Melissa, 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 would you most want to change or revise? —Love, Everyone Dear Everyone, I get this question all the time, and I’ve been thinking about...Melissa Urban discusses the evolution of Whole30, how she embraced change along the way, and unveils a surprise—the New Whole30 book.
Whole30 Lamb Pumpkin Chili Blog Hero

Whole30 Lamb and Pumpkin Chili

Experience the ultimate winter comfort food with a hearty bowl of Whole30 Lamb and Pumpkin Chili. This delightful fusion promises rich flavors and a satisfying dining-in experience. As winter nights forge on, elevate your weeknight meals with this unique and flavorful dish that effortlessly marries the robust taste of lamb...Make a date with Whole30 Lamb and Pumpkin Chili. Elevate date night in with this swoon-worthy, chef-created stew.
Whole30 Buffalo Recipes Blog Hero

7 Whole30 Buffalo Recipes Not Just for Game Day

Buffalo sauce has long been a beloved flavor among foodies and Whole30 devotees alike, and with good reason. Its unique blend of spicy, vinegary heat makes it an easy, versatile favorite for adding a kick to a variety of dishes. Plus, many bottled sauces are already Whole30 compatible. Our favorites...From classic wings to a fresh twist on potato salad, this collection of Whole30 Buffalo recipes is guaranteed to score big.
Flavor Fatigue

Fight flavor fatigue with these tasty tips

There’s an appeal to putting parts of your life on autopilot. However, when it comes to your meals, constant repetition can wreak havoc. Flavor fatigue is real! Follow along for a better understanding of flavor fatigue and learn tips to help you fight back. Use this simple, easy advice when...Repeating meals too often can cause flavor fatigue. Learn about sensory specific satiety and tips to avoid experiencing taste fatigue.
Whole30 Reintroduction Common Mistakes

Don’t make these 4 reintroduction mistakes

Congratulations on finishing your Whole30 elimination phase! You feel better than ever and secure in your new healthy habits, but are still excited to bring back some of your favorite foods. We want you to get as much out of your Whole30 reintroduction as possible. After all, this phase provides...Reintroduction mistakes can undermine your results and food freedom. Avoid these mistakes during Whole30 reintroduction.
Dear Melissa

How to deal with stress beyond food

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 time, and I ran my fastest 5K time ever this weekend. Now that I’m approaching my food freedom, I’m thinking about how to deal with...Melissa Urban shares effective ways on how to deal with stress by emphasizing the importance of connecting with yourself and others.
Prepare for Whole30 Reintroduction

How to prepare for Whole30 reintroduction

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 love discussing the long (but temporary) list of foods you have to eliminate. But those first 30 days are only half of the Whole30. Reintroduction, which...Reintroduction is a key part of your Whole30 experience. So prepare for Whole30 reintroduction to learn the most from your journey.
Cheesy Whole30 Recipes

15 “Cheesy” Whole30 Recipes

When embarking on a Whole30 journey, many might sigh at the thought of giving up cheese. But fear not! The culinary landscape is rich with Whole30-compatible dairy-free cheese options that can add a little oomph where you need it. In this roundup, we explore 15 “cheesy” Whole30 recipes that prove...15 dairy-free, "Cheesy" Whole30 Recipes that will scratch an itch without derailing your journey. Apps, sides, mains, and more!
Whole30 Cheese Ball Blog hero

Whole30 Cheese Ball, Two Ways!

These easy Whole30 “cheese” balls are PERFECT for snacking and entertaining during your Whole30 or for anyone whose Food Freedom does not include dairy. An easy, versatile appetizer great for any occasion. We’ve made two variations, one savory and one sweet, to please everyone at your table! For the savory...These Whole30 cheese balls are the perfect easy appetizer for snacking and entertaining, without the dairy.
Community Cohort Success Story

Whole30 success stories: Take a ride on the road to 100 with Carrie K

Carrie K. is going places. You might expect as much from a seasoned traveler who’s already enjoyed adventures in far-off destinations like the Arctic Circle—and has Antarctica on deck for January 2025. But that isn’t the only uncommon journey Carrie has in mind for the future. “I joke about my...Carrie K. is an adventurer. See how the Whole30 and Community Cohort have helped prepare her for the adventure of a lifetime—her road to 100.
Nutritional Yeast on Whole30

Nutritional Yeast for Deliciously Cheesy Whole30 Cuisine

Welcome to the flavorful world of nutritional yeast, a secret weapon in dairy-free cooking! Also known as ‘nooch,’ this versatile seasoning is a game-changer for those avoiding dairy due to lactose intolerance or dietary choices like Whole30 or plant-based eating. Let’s dive into how nutritional yeast can revolutionize your dairy-free...Nutritional yeast is a delicious Whole30 compatible substitute for cheese. Learn how nutritional yeast can change your dairy-free diet.
Made By Whole30 Tips

Maximize your meals with 8 Made By Whole30 tips

Made By Whole30 meals plug seamlessly into your life. They make it possible to have a delicious, Whole30 meal ready to eat in a few minutes. You can skip the prep, chopping, and cooking. The cleanup afterwards is minimal, too. That ease is intentional. It gives you more time to...Follow along and find Made By Whole30 tips to make your meal delivery experience as smooth, convenient, and delicious as possible.
Whole30 Buffalo Chicken Dip Blog Hero 2

Whole30 Buffalo Chicken Dip

This Whole30 Buffalo Chicken Dip is a perfect easy appetizer or dinner! It only uses six simple ingredients, takes 5 minutes to prep, and is gluten-free, dairy-free, and Whole30 compatible. It can be made in the oven, Instant Pot, or slow cooker. Pair it with your favorite raw veggies, or...Try this Whole30 Buffalo Chicken Dip for any easy appetizer or dinner with minimal prep. Oven bake or use your Instant Pot or Slow Cooker!
Dear Melissa

A closer look at dietary fat on the 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 dietary fat. Can I cook some eggs in avocado oil and top with hollandaise sauce? Or cook a skillet meal in ghee, but also drizzle it with...Melissa Urban reveals insights into dietary fats on the Whole30, emphasizing the importance of trusting your body signals.
Whole30 Cranpom Mocktail Blog Hero

Whole30 Pom-Cran Mocktail

In search of a festive drink that won’t leave you fuzzy? Try this Whole30 Pom-Cran Mocktail! This tantalizing concoction takes only five minutes from prep to glass and serves one, making it an ideal choice for a quick, fancy-feeling refreshment. The process is as delightful as the drink itself. Begin...Try this fizzy, no-alcohol Whole30 Pom-Cran Mocktail for a festive sip that won’t leave you fuzzy! A perfect treat for any occasion!
Whole30 Cinnamon Apple Spice Mocktail

Cinnamon Apple Spice Mocktail

Navigating the social scene during the holiday season can be a delightful yet daunting experience, especially for those who opt for non-alcoholic beverages. The pressure to imbibe is often palpable, but let’s change the narrative with this delightful Cinnamon Apple Spice Mocktail. This recipe is not just a drink; it’s...Crafted with compatible fruit juices and chilled cinnamon tea, this Cinnamon Apple Spice Mocktail is a harmonious blend of sweet and spicy.
Whole30 Mussels and Broth Blog Hero

Steamed Mussels in Cherry Tomato Broth

Maybe you’ve tried steamed mussels in a restaurant, but the thought of preparing them at home has been too intimidating. However, with a little preparation, you can get restaurant-quality Steamed Mussels in Cherry Tomato Broth on your kitchen table in a flash. Mussels are a great protein source, and they...Feeling fancy? These restaurant-worthy Steamed Mussels in Cherry Tomato Broth whip up in less than 30 minutes!
Dear Melissa

Three Steps to Maintain your Whole30 Commitment

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 two has worn off, and it made me think about a video you made talking about motivation. You said when you’re starting a new habit, you...Melissa Urban unveils a three-step plan to stay motivated, maintain your Whole30 commitment, and create lasting habits.
Made By Whole30 Meals

3 tips to easy Whole30 meals

Changing your life, habits, and relationships with food requires effort. Here are a few tried and true tips to help you take complete your program successfully.Changing your life, habits, and relationships with food requires effort. Here are three tips to help complete your Whole30.
Dear Melissa

The Whole30 Mindset

As you approach the January Whole30, there are lots of tasks on your checklist: plan some meals, clean out the pantry, hit the grocery store, stock up on emergency food, ditch the scale, make some If/Then plans… Getting ready for the Whole30 is exciting! Each step helps Future You sail...Melissa Urban shares how to shift from a diet mentality to the Whole30 mindset centered on empowerment and self-discovery.
5 DIY Whole30 Seasonings

5 DIY Whole30 Seasonings for Home Chefs

Transform your meals with the magic of homemade Whole30 seasonings! As dedicated foodies, we’ve all experienced the remarkable difference a dash of the right spice blend can make. Whether searing a steak, roasting vegetables, or whipping up a quick stir-fry, ready-made seasonings are our go-to lifehacks for fast, flavorful, and....Discover 5 DIY Whole30 Seasonings to elevate your cooking! Easy, budget-friendly, and additive-free recipes for fuss-free, flavorful meals.
Whole30 Make-Ahead Holiday Recipes

5 Make-Ahead Holiday Recipes

As the holiday season approaches, the festive air brings with it a whirlwind of activity and, let’s admit, a dash of delightful chaos. Amidst the twinkling lights and joyful gatherings, finding a moment to breathe and truly relish the season can seem like a quest in itself. But what if...5 make-ahead holiday recipes that promise to bring ease, joy, and flavor to your festive celebrations. Prepare ahead and freeze for later!
The Whole30 Gift Guide 2023

Whole30 gift guide 2023: Help for your holiday shopping with a Whole30 twist

The holiday spirit can manifest in so many ways. Some express their spirit through hundreds of twinkling lights and perfectly curated tree decorations. Some bake cookies and decorate impeccable gingerbread houses. Still others rejoice in finding the perfect gift for each person on their list, adorning each with crisp wrapping...The Whole30 gift guide 2023 is here to help you complete your holiday shopping list. Find gifts to delight your friends and family this year.
Dear Melissa

How to Stay Social on Your Whole30

I always encourage you to stay social on your Whole30, recognizing that your health commitment is an integral part of these interactions. Sure, this month, you’re not drinking alcohol, eating added sugar, or grabbing a slice of pizza, but that doesn’t mean you have to live like a hermit. One...Melissa Urban shares how to stay social on your Whole30 while also protecting your energy and your health commitment.
Whole30 Shrimp in Tomato and Spinach Sauce

Whole30 Shrimp and Tomato Skillet

When it comes to weeknight dinners, nothing saves time – and dishes – like a one-skillet meal. This saucy Shrimp and Tomato Skillet is a well-balanced dinner, and it comes together in about 30 minutes, if you thaw your shrimp in advance. That time savings makes it the perfect any-night...Try this saucy Whole30 Shrimp and Tomato Skillet for a fancy-feeling one-dish meal with minimal prep and cleanup!
8 Ideas for what to do with your leftovers

8 Ideas for what to do with leftovers

Any hate for leftovers should be chalked up to a lack of good marketing. The word “leftovers” isn’t a remotely adequate name for the great gift your past self left in the fridge for Present You. It doesn’t capture their flexibility, or truly clutch nature. But once you learn what...Learning what to do with leftovers can save you time and allow for ultimate culinary customization. Try these 8 options for using leftovers.
Dear Melissa

Your Guide to Food Freedom this Holiday Season

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 The Book of Boundaries to help me feel my best this season around sweets and alcohol. But boundaries can be hard when the hostess is...Melissa Urban shares her 6 step guide to Food Freedom at holiday parties. Learn to set boundaries and navigate the holidays with confidence.
Picking the right potato for your recipe

Pick the best potato for your dish every time

All potatoes are great. The best one is usually the next one you pop in your mouth. That’s the beauty of this humble tuber—they’re delicious almost regardless of preparation or variety. But determining the best potato for the dish you’re making does actually matter. The right choice can be the...Eating the perfect potato dish might be as simple as picking the best potatoes for the job. Learn more about the different varieties.
Dear Melissa

Find your Food Freedom “why,” Part 2

In Part 1 of Find your Food Freedom “why”, I said that if you really want Food Freedom success, you need to work your Food Freedom plan as hard as you worked your Whole30. To do that, make your Food Freedom plan starts with a solid “why.” In part two...Find your food freedom "why" with Melissa Urban in this Dear Melissa series. Then use it to tackle challenges on your path to food freedom.