7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com

Yesterday was my last day of Whole30, and I could not be happier that I completed this program!

Today, I’m sharing 7 lessons I learned during Whole30, as well as my next steps, which include a new daily meal tracker.

7 Lessons from Whole30

1. I’ve never felt better

This is not an exaggeration. I honestly can’t remember my digestive system feeling this good even when I was a kid. It’s encouraging to know that I can come back to this program when I need a reset.

With IBS, it can be difficult to tell if my digestive system is reacting to a food intolerance or to stress. With Whole30, everything that might normally irritate the digestive system is eliminated, so it was really easy for me to tell when I was feeling too anxious. My body would let me know, and it was easier for me to listen and make a change.

2. Meal prep is key

I used every Sunday to meal prep for breakfast and lunch throughout the week. Sometimes I would also prepare components of dinners I knew I would eat that week, like chicken for salads.

This was so important because it’s semi-impossible to quickly grab a full Whole30-compliant meal if you’re not prepared. You can buy some fresh produce to tide you over, but if you want to successfully complete Whole30, meal prep is necessary.

7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com

3. Snacks are a must

I often found myself feeling really hungry in the afternoons during my off periods (I teach middle school). I use a lot of energy in the morning because that’s when I teach all of my classes.

It’s hard to get work done when you’re hangry, so I got better at bringing snacks to work throughout the 30 days. Carrots were a favorite, and they helped me keep from panic-eating from the snack bucket we have for the kids.

4. Eating out is hard

I already have a restricted diet, so I’m used to scouring menus for no-no ingredients. But to be honest, I’m terrible at always following my regular diet when I’m eating out.

It’s hard for me to eliminate ingredients when a substitution isn’t available because I feel like I’m not getting the full experience (FOMO even though I’m already participating). This most often happens with dairy for me.

I also struggled with this during Whole30, and the few times that I “cheated” on the diet were when I was at a restaurant.

7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com

5. Sugar is in EVERYTHING

Having to pay attention to added sugar was eye-opening. I used the Sugar Rush app to scan barcodes on packaged foods. The app then tells you how much natural and added sugar a product has. It was horrifying to me to realize that fruit bark marketed toward kids has a ton of added sugar in it (Why?!). I would say that added sugar was what kept me from eating most packaged foods during Whole30.

I often have a ton of brain fog in the afternoons when I’m sitting down at my desk to lesson plan or write an IEP. It takes me a little while to move through it so that I can get work done. However, while I was on Whole30, that brain fog disappeared, and I believe that sugar is the culprit.

6. I saw some changes in my body

My reasons for doing Whole30 didn’t include weight loss (I don’t actually weigh myself), but I did notice some changes in my body that I didn’t mind. I think the biggest difference, though, was that I had a lot more energy to exercise, and I worked out in some capacity almost every day of the program.

7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com

7. Have a little something to look forward to every day

There are some great Whole30 recipes out there, so there’s no reason to compromise on flavor. However, it can be nice to have something special to look forward to each day. For me, that thing has been grapefruit La Croix, which I drank during my 20-minute break in the midst of my morning classes.

It was a little thing, but it was fun to have something that I really wanted to consume, which allowed Whole30 to continue to feel special rather than restrictive.

7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com


Next Steps

So, what’s next now that Whole30 is over?

Well, I’m not planning on going crazy and feasting on every food that I’ve been restricting for the past month.

My hope is to slowly add foods back into my diet and then maintain a level of moderation in eating them.

The easiest way for me to keep myself accountable to moderation is through tracking what I eat. I’ve created a daily meal tracker specifically for post-Whole30, and I’m so excited to share it with you!

The meal tracker can also be used if you’ve never done Whole30 but want to make sure that you’re consuming added sugar, alcohol, dairy, grains, and legumes in moderation.

To receive the meal tracker, click here to subscribe to Scout & Wiles’ monthly newsletter. I will send you the meal tracker through e-mail, and you can download and print it for free!

The meal tracker is simple and adorable. It comes in 5 different backgrounds – gold, black, rose quartz, gray, and fern.

7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com


I’m so excited to continue on this journey of holistic health with everything I’ve learned from Whole30.

If you’ve completed Whole30 before, what lessons did you take away from it? If you’re thinking about doing Whole30, what are you hoping to get out of it? 

7 Lessons from Whole30 + Free Daily Meal Tracker! | via scoutandwiles.com
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11 thoughts on “7 Lessons from Whole30 + Free Daily Meal Tracker”

  1. I wish I could be disciplined enough to the whole 30. A lady from church did it with her family because her daughter was having food allergies and the outcome was amazing. Her daughter’s eyes cleared up and so much more. Its kind of crazy the foods we eat can actually be very harmful. My thing is though the fruits which we love can be so expensive and they make you hungrier.

    1. The results are definitely amazing! I’ve also been fascinated by how the things we eat can negatively impact us. I wasn’t really able to notice this until I stopped eating certain things and saw how much better I felt. It’s unfortunate that fresh produce is more expensive when it’s what is better for us. If you’re interested in Whole30, try searching for “Whole30 on a budget” on Pinterest – there are a ton of resources there!

  2. I really need to try out this whole 30 thing, it keeps popping up, I think it’s a sign. I’m trying to cut down on sugar too so I am away to download that app you mentioned, its crazy how sneaky sugar is!

    1. I love signs, haha! The Sugar Rush app has been so eye-opening. I cannot believe the products that added sugar is in – the stuff you would least expect! I’m kind of addicted to scanning barcodes for packaged foods now!

  3. This looks awesome! After the weekend I had full of food I started off Tuesday saying that I would eat much healthier, and so far I have been. I might try this whole 30 thing though, this is my first time hearing of it.

  4. I just got the book autoimmune fix but I don’t feel disciplined enough to do it. Seeing how you are feeling during the Whole30 makes me want to push though! Thank you for the info about the sugar app – I NEED to download that!

    1. When I first started changing my diet, it was really hard not to eat some of the foods I was so used to enjoying. But honestly, when I think about eating a bowl of ice cream now, the first thing that comes to mind is how awful it makes my digestive system feel. I think the discipline comes with time and figuring out what works for you!

  5. I can’t do this right now, as I’m pregnant and on a whole different kind of diet, but I doubt that I’d ever have the discipline if you have to be so prepared all the time. Do you know if Whole 30 would go with any meal delivery plans (like Blue Apron)?

  6. I’ve been wanting to do a complete whole30 for the longest time! I did one last year but only lasted 1 week 🙁 I hope to try again soon because I really did feel so much better. These tips will surely be helpful too!

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