30 Days of Whole Food Challenge

Eat less processed foods and get healthier this month.

a collage of recipe photos featured in the 30 Day Whole Foods Challenge meal plan
Photo: EatingWell

Want to eat more vegetables? Fuel up with fruits? Ditch added sugars and ingredients you can't pronounce? Feed your body right with 30 days of real food. Rather than restriction, this 30-day reset focuses on all the delicious whole food you will be eating. Includes 30 days of healthy real food dinners.

30 day whole food challenge calendar 2021
  • Day 1: Try this recipe:

    This Mediterranean Chicken with Orzo Salad is packed with veggies, whole-wheat orzo and chicken for a balanced, nutritious main. The easy homemade Greek-style vinaigrette pulls together the dishes flavors and adds a boost of healthy fat. Plus, it makes great leftovers.

  • Day 2: Make it from scratch

    One easy way to eat more whole foods is to make more of your meals and snacks from scratch. Make hummus from scratch to pair with vegetables as a healthy, filling snack. Homemade hummus is cheaper than store bought versions and you can adjust the flavors to be exactly the way you want. Try adding herbs, spices or other roasted vegetables for something new.

  • Day 3: Plan ahead with snacks

    Planning ahead to have whole food-focused snacks available will help you make the healthy choice the easy choice. Bring a bag of mixed nuts with you today in case hunger strikes when you don't expect it. The healthy fat and protein in nuts will tide you over until your next meal.

  • Day 4: Skip the alcohol

    Though alcohol can have a place in a healthy eating pattern, it's a good idea to take a night off every now and then. Try skipping the booze tonight (or for longer) and feel the benefits from better hydrate, better sleep and more. Skipping the alcohol doesn't need to mean missing out on flavor, swap in one of many easy mocktail recipes tonight instead.

  • Day 5: Try this recipe:

    This Hearty Chickpea & Spinach Stew is on the table in just 30 minutes and is bursting with flavor. The protein-rich main adds in frozen spinach, onions and carrots to make increasing the veg in your day easy and delicious.

  • Day 6: Read labels

    Take the guesswork out of packaged food by reading the label and ingredients list. Sources of added sugar and sodium come in a variety of names, many of which are unfamiliar. For this challenge, try and avoid packaged foods with a long ingredient list and too much added sugar or sodium.

  • Day 7: Enjoy a treat

    A healthy eating pattern doesn’t mean cutting out dessert (that would be sad). Instead of skipping sweets all together, make our No-Bake Vegan Date Brownies to satisfy your sweet tooth tonight. It relies on dates for its sweetness so you will get a fiber boost as well.

  • Day 8: Go meatless

    Use tofu in a stir-fry in place of chicken or beef tonight. Beyond the variety of health benefits of going meatless, it can also help save you money and make your plate more earth-friendly.

  • Day 9: Fire up the grill

    Even as the weather cools, grilling out is a great option for making whole foods super flavorful. Grill our Grilled Vegetables in Foil for a simple side that will leave everyone smiling.

  • Day 10: Try this recipe:

    This Philly Cheesesteak Stuffed Peppers is a veggie-packed take on a classic sandwich. Not only is this dish packed with protein, but also swapping in peppers in place of the bread helps add an extra serving of veggies to your day.

  • Day 11: Have fruit for dessert

    Want an easy dessert that focuses on whole foods and requires little to no prep? Fruit is a perfect treat that is naturally sweet and packed with flavor. Have fruit on hand to make the healthy choice the easy choice when a sweet craving strikes.

  • Day 12: Fill up with healthy fats

    Focusing on including a variety of healthy fats in your diet can help you stay fuller and feel more satisfied for longer. Top your salad with nuts and seeds instead of croutons for a healthy fat boost.

  • Day 13: Prep breakfast at night

    Streamline your mornings by making breakfast in advance. Whether it's one of our healthy overnight oats recipes or a freezer breakfast burrito, there are plenty of delicious breakfast recipes that can be made ahead for grab-and-go.

  • Day 14: Sip on tea

    Beyond being super relaxing, tea boasts some impressive health benefits. From slashing stroke and cancer risk to improving sleep and boosting mood, there are plenty of reasons to enjoy a warm cup of tea tonight.

  • Day 15: Try this recipe:

    These Baked Fish Tacos with Avocado are prepared in the oven instead of a deep-fryer to help cut down on the type of fat that can harm our heart. The zesty seasoning and bright pico de gallo give this healthy recipe flavors that everyone will love.

  • Day 16: Eat Beans Today

    Beans and legumes are some of the most nutritious foods around. They are packed with nutrients, protein and fiber to help you feel full and at your best. Not to mention, they are some of the most affordable proteins in the grocery store. Try them in one of our healthy bean recipes today.

  • Day 17: Stay hydrated

    Bring a water bottle with you throughout your day to make meeting your hydration goals easy. Sip whenever you think of or see your bottle, to avoid long periods of time without drinking water.

  • Day 18: Utilize your slow cooker

    Set it and forget it with some of our favorite slow-cooker recipes for fall. Using the slow cooker helps cut down on cleanup and lets you have a flavorful dinner ready with minimal active time.

  • Day 19: Make homemade salad dressing

    Store bought salad dressings can have added sugar and preservatives to give it a specific taste and texture. In this challenge, make your own using only whole foods, oils and vinegars. Our tasty recipes can get even the biggest skeptic to fall in love with salad.

  • Day 20: Try this recipe:

    These Sheet-Pan Fajita Bowls are served on a bed of warm greens for a healthy boost. Not to mention, they are easy to make and leave you with minimal dishes to clean.

  • Day 21: Infuse your water

    One easy way to spruce up your water is by infusing it with fruit, cucumber, citrus and herbs. You can get a specific water bottle meant for infusing, but adding slices directly to your glass works too.

  • Day 22: Add a side salad

    An easy way to up your vegetable and fiber intake is by adding a side salad to your meals. This can be as simple as a bowl of greens paired with homemade salad dressing that can be thrown together in minute

  • Day 23: Shop local

    When you are trying to eat more whole foods, it can be helpful to get to know the local producers in your area. Check out a local farmers market or co-op to see what is in season in your area.

  • Day 24: Snack on nuts

    Nuts are an easy, shelf-stable snack that is perfect for grab and go. Their combination of healthy fats, protein and fiber will help keep you full for whatever your day holds.

  • Day 25: Try this recipe:

    Enjoy the flavors of fall with our Massaged Kale Salad with Roasted Sweet Potatoes & Black Beans. This vegetarian salad gets a boost of protein and healthy fats from quinoa, feta and pepitas.

  • Day 26: Order takeout

    Learn to take the principals of the 30-Day Whole Food Challenge into your daily life by ordering a takeout meal that features whole foods. Whether it's a salad, grain bowl or hearty stew, there are whole food options at most restaurants when you need a break from cooking.

  • Day 27: Switch to seltzer

    Think twice before cracking open a can of soda or other sugar-sweetened beverage. Seltzer is naturally sugar-free and can help you get your fizzy fix with no added calories.

  • Day 28: Snack on popcorn

    Believe it or not, popcorn is actually a whole grain. This fiber-rich whole food is perfect for snacking. Make your own to help you control the added fat and sodium.

  • Day 29: Try this recipe

    Try our Salmon & Quinoa Bowls with Green Beans, Olives & Feta tonight. This dish showcases Mediterranean flavors with nutritious vegetables, filling protein and whole grains for a balanced dinner.

  • Day 30: Celebrate with a mocktail

    Congratulations! You are almost finished with the 30-Day Whole Food Challenge. Celebrate this healthy-eating refresh with one of our delicious mocktail recipes.

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