The end of a Whole30 is an emotional experience. On one hand, the prospect of revisiting your old faves is very, very exciting. On the other hand, you’re probably feeling really good by the end of the program, and the idea of straying is a little scary. But all good things and 30-day nutritional resets must come to an end, and this one comes with a 10-day Whole30 reintroduction schedule to help you ease through the transition, self-diagnose some food intolerances, and maintain that Whole30 *glow*.
Here’s the rundown and how Snap can help.
For each reintroduction day, you want to keep the portion size for the food you’re reintroducing to about 1 serving. You also want to keep food groups separate, so even if you did great with legumes, you still want to keep them out until your 10-day reintroduction is complete. While digestive symptoms are important to track, you also want to pay attention to the resurgence of joint pain, headaches, mood changes, skin issues and more.
Day 1: Evaluate legumes while keeping the rest of your diet Whole30.
Add a serving of legumes (beans, lentils, peas, peanuts) to your breakfast, lunch, and dinner. Have some peanut butter with a sliced apple alongside your breakfast, have some hummus with lunch, and some black beans with your dinner. But remember to keep all other ingredients on your plate Whole30 compatible. For Days 2 & 3, get back to your regular Whole30 meals.
Day 4: Evaluate non-gluten grains while keeping the rest of your diet Whole30.
Wheat, barley, and rye contain gluten, so continue to avoid foods containing those. Everything else grain is fair game– rice, quinoa, corn, oats, etc. Cook up some steel cut oats like mush for breakfast (get certified gluten-free in case of contamination), and then go for butter chicken on basmati rice or shrimp alfredo. Go back to your regularly scheduled Whole30 programming for Days 5 & 6, while keeping tabs on how you’re feeling and if/how often you should incorporate these grains into your everyday diet.
Day 7: Evaluate dairy while keeping the rest of your diet Whole30.
First, take a moment to yourself to celebrate cheese, one of life’s greatest pleasures. Then, add it (and/or yogurt, milk, etc.) to your meals throughout the day. Our Breakfast Platter is up for grabs to enjoy today, and you can also add on your favorite dairy source to your meals. Then, you guessed it, it’s back to Whole30 for Days 8 & 9.
Day 10: Evaluate gluten while keeping the rest of your diet Whole30.
While Snap won’t be any help today (everything we offer is gluten-free), we wish you well as you enjoy baked goods, whole wheat bread, pasta, etc. Pay attention to how you feel both physically and mentally, and use that to inform your decision on whether you’ll be with or without gluten from here on out.
A short 10 days and some seriously delicious meals later, and you’re well-equipped to navigate your food future in your new life after Whole30! Have questions on the Whole30 reintroduction schedule? Ask them below!
From here, we recommend giving our paleo meals a shot!