Whole30 Downloads

Get your Whole30 Starter Kit

Sign up for Whole30 email, and we’ll send you the Whole30 Starter Kit: a printable version of the Whole30 program rules, the Meal Planning template, and 15 recipes from Melissa’s cookbooks. (Your email is safe with us. Promise.)

  • Hidden
  • Whole30 Program Rules

    The official rules of the Whole30® Program, exactly as they appear on the website. Español

  • Whole30 Shopping List

    Time to hit the grocery store, health food market, or farmer’s market with The Whole30 shopping list.

  • Whole30 Common Additives Cheat-Sheet

    A list of additives you might stumble across in your Whole30 shopping experience, and those which definitively rule the product out for your Whole30.

  • Whole30 Meal Template

    Use our meal template for a few weeks, until you are able to truly listen to the signals your body is sending you. These guidelines are a good starting place for meal timing and portion sizing–then it’s up to you to make adjustments based on hunger, energy, mood, and athletic performance. Español

  • Whole30 Guide to Grocery Shopping

    Strategies for making the most of your healthy eating budget.

  • Whole30 Seasonal Produce Guide

    Buying vegetables and fruits in season ensures tastier, fresher, less expensive produce. Also includes recommendations for buying organic.

  • Whole30 Pantry Stocking Guide

    Sometimes, it’s good to shop the aisles! Use our guide to stock your pantry (and fridge) with healthy must-haves.

  • Whole30 Guide to Sneaky Sugars

    Practice your label-reading skills and learn to spot all the different ways companies sneak added sugar into their foods and beverages.

  • Whole30 Good Meat Guide

    All those terms on the label can be confusing, but we take the guesswork out of buying good meat, seafood and eggs.

  • Whole30 Dining Guide

    Navigating your way around any restaurant menu, start to finish.

  • Whole30 Travel Guide

    Hit the road with your Good Food, and eat healthy while seeing the world by air, car, or foot.

  • Non-Scale Victory Checklist

    Track all of the ways the Whole30 has helped change your life – scale not required! #NSV

  • Whole30 Daily Affirmations

    Need a little extra encouragement throughout your Whole30? Print out these daily affirmations written from Melissa Urban.

Specialty Shopping Lists just updated!

For those who are on a special diet (in addition to the general Whole30 protocol).

Here is a compilation of all of our free Whole30-related PDF guides. Download only the ones you need, or click on this special Zip file and get them all at once. Save these to your computer, print them for your fridge, and feel free to link to them on your own site or social media feed.

Melissa Urban

Co-Founder / CEO

Melissa Urban is a six-time New York Times best-selling author 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 ranks #19 on Greatists Top 100 Most Influential People in Health and Fitness. Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on boundaries, building community, health trends, and entrepreneurship. She lives in Salt Lake City, UT.