What is the difference between Whole30 and plant-based Whole30?

December 2, 2025 •

3 min read

Launched in 2022, the Plant-Based Whole30 offers a vegan-friendly alternative to the original program. The core difference between Whole30 and plant-based Whole30 lies in their protein and fat sources, with the original relying on animal products and the plant-based version utilizing legumes, soy, and seeds.

Quick Summary

The Original Whole30 and Plant-Based Whole30 are both 30-day elimination and reintroduction programs. The primary distinction is that the original program features animal protein and fats while eliminating legumes and soy. The plant-based version, however, relies on plant-based protein and fat sources while incorporating legumes and certain forms of soy.

Key Points

Core Difference: The primary distinction is the source of protein and fat, with the original using animal products and the plant-based relying on legumes and soy.
Legumes & Soy: The Original Whole30 eliminates legumes and soy, while the Plant-Based Whole30 includes them as essential protein sources.
Animal Products: Plant-Based Whole30 completely excludes all animal proteins and fats, which are key components of the Original Whole30.
Shared Principles: Both programs follow the same 30-day elimination structure, forbid sugar and alcohol, and discourage weighing yourself.
Right for You: The best program depends on your existing dietary habits; the original is for omnivores, while the plant-based version is for vegans and vegetarians.
Preparation is Key: Successful completion of either program relies heavily on careful meal planning and preparation to adhere to the strict rules.

What is the Original Whole30?

Created in 2009 by Melissa (Hartwig) Urban and Dallas Hartwig, the Original Whole30 is a 30-day nutritional program designed to help participants identify food sensitivities and reset their eating habits. It functions as a short-term elimination diet, focusing on whole, unprocessed foods and removing commonly problematic food groups for a 30-day period.

Key tenets of the Original Whole30

The foundational rules of the Original Whole30 are straightforward:

Eat: Meat, seafood, eggs, a variety of vegetables and fruit, natural healthy fats (like clarified butter), herbs, spices, and seasonings.
Eliminate: Added sugar, alcohol, grains, legumes (including peanuts and most beans), and dairy.
Avoid: Recreating treats or baked goods with compliant ingredients (known as the "Pancake Rule").
Prohibit: Weighing yourself or taking body measurements during the 30-day elimination phase.

What is Plant-Based Whole30?

Responding to the needs of the vegan and vegetarian community, the Plant-Based Whole30 was introduced in 2022. It mirrors the original program's goal of a 30-day reset but is explicitly formulated for individuals who do not consume animal products. This version ensures participants can identify their food sensitivities while adhering to their dietary choices.

Key tenets of the Plant-Based Whole30

The program rules for the plant-based version largely align with the original, with critical adjustments to accommodate a meatless diet:

Eat: A variety of vegetables and fruit, plant-based healthy fats, herbs, spices, seasonings, legumes (beans, lentils, peas), minimally processed soy (tofu, tempeh), nuts, and seeds.
Eliminate: Added sugar, alcohol, grains, and all animal products and fats (meat, dairy, eggs).
Avoid: Highly processed forms of soy and recreating baked goods with compliant ingredients (the "Pancake Rule").
Prohibit: Weighing yourself during the elimination phase.

A side-by-side comparison


Feature	Original Whole30	Plant-Based Whole30
Protein Sources	Meat, seafood, eggs, some compatible plant proteins	Legumes, whole soy, nuts, seeds, approved plant-based protein powders
Allowed Fats	Animal fats (like ghee), plant-based fats (avocado, coconut oil)	Exclusively plant-based fats (avocado, olive oil, coconut oil)
Legumes	Excluded during the elimination phase (except green beans and some peas)	Included as a primary protein source
Soy	Excluded during the elimination phase	Included in whole, minimally processed forms (tofu, tempeh)
Dairy	Excluded during the elimination phase	Excluded during the elimination phase
Grains	Excluded during the elimination phase	Excluded during the elimination phase
Elimination Duration	30 days	30 days

How to choose the right program for you

The choice between the Original Whole30 and the Plant-Based version depends entirely on your personal dietary preferences and goals.

If you currently eat animal products and are not committed to a plant-based lifestyle, the Original Whole30 is the standard approach to identify food sensitivities from a broader range of foods. It requires eliminating legumes and soy to test their impact on your health.
If you are vegetarian, vegan, or primarily follow a plant-forward diet, the Plant-Based Whole30 was designed specifically for you. It allows you to complete the program without compromising your ethical or health-based reasons for avoiding animal products, while still identifying your personal food triggers.
If you are curious about incorporating more plant-based foods but aren't ready to eliminate animal products permanently, the creators of Whole30 suggest starting with the original program and reintroducing foods as part of your Food Freedom. This allows you to evaluate your body's response to a wider array of foods.

Making the most of your Whole30 experience

Regardless of which version you choose, preparation is key to a successful 30-day reset. Stocking up on compatible ingredients, meal-prepping, and finding supportive recipes will help you stay on track. Remember, the goal is not just to restrict, but to learn about how different foods affect your body, energy levels, and overall well-being. Focus on the positive changes, not just what you are eliminating. For further guidance on the official rules and resources, consult the Whole30 program website.

Conclusion

While both the Original Whole30 and the Plant-Based Whole30 are effective 30-day resets, their primary differences revolve around protein and fat sources. The Original Whole30 uses animal products and excludes legumes, while the plant-based version relies on legumes, soy, and nuts, while excluding all animal products. Your dietary preferences and long-term health goals should guide your choice, ensuring a rewarding and insightful experience.

Frequently Asked Questions

No, eggs are not allowed on the Plant-Based Whole30. This program excludes all animal proteins and fats, and eggs are an animal product.

Tofu is not allowed on the Original Whole30 program. However, whole or minimally processed forms of soy like tofu, tempeh, and edamame are allowed on the Plant-Based Whole30.

No, both the Original Whole30 and the Plant-Based Whole30 eliminate all grains, including quinoa, rice, oats, and corn, during the initial 30-day elimination phase.

Yes, both the Original Whole30 and the Plant-Based Whole30 require the elimination of all dairy products, including milk, cheese, and yogurt.

Both programs are designed to help you identify food sensitivities by acting as elimination diets. Your choice depends on your baseline diet and which food groups you need to test; for example, the original tests legumes, while the plant-based version tests animal products.

No, the official Whole30 guidance advises against mixing and matching rules. Each program is a complete and structured protocol designed for a specific set of dietary guidelines.

No, Whole30 is not a weight-loss program. While some people do lose weight, the primary goals are to identify food sensitivities, improve health habits, and change your relationship with food.