Total 30 -

The Total 30 Diet: A 30-day reset for health

The Total 30 Diet is a 30-day diet for health developed in 2009 by Melissa and Dallas Hartwig. This diet is known for focusing on whole, unprocessed foods and eliminating potentially inflammatory foods for 30 days. Below, we’ll explain the basics of the Total30 diet and share some sample menus to help you get started.

The basics of the Total30 diet

The Total30 diet is a 30-day programme that focuses on whole, unprocessed foods and the elimination of potentially inflammatory foods over a 30-day period. The diet involves avoiding grains, dairy, pulses, processed foods and added sugars for 30 days. At the end of the 30 days, these foods can be gradually reintroduced into the diet to see how the body reacts.

Advantages of the Total30 diet

The potential benefits of the Total30 diet are many, including

Improved digestion: By eliminating potentially inflammatory foods, the Total30 diet can help improve digestion and reduce bloating and other digestive problems.

More energy: The Total30 diet focuses on whole, unprocessed, nutrient-dense foods that can help boost energy levels and reduce fatigue.

Less inflammation: The Total 30 diet eliminates potentially inflammatory foods such as sugar and processed foods, which can help reduce inflammation in the body.

Weight loss: The Total 30 diet is naturally low in calories and focuses on whole and unprocessed foods, which can promote weight loss.

Examples of the Total30 diet menu

Below you will find some examples of a typical day with the Total30 diet:

Scrambled eggs with sautéed vegetables and avocado
Sweet potato casserole with turkey and spinach
Chia seed pudding with coconut milk and fresh berries

Grilled chicken salad with mixed greens, cucumber and avocado
Turkey salad rolls with tomato and cucumber slices
Courgette pasta with homemade tomato sauce and minced meat

Grilled salmon with roasted vegetables and sweet potatoes
Roast beef with broccoli, mushrooms and cauliflower rice
Roast chicken with Brussels sprouts and sweet potato puree

Apple slices with almond butter
Boiled eggs
Vegetable crudités with homemade ranch sauce


The Total30 diet is a 30-day reboot for your health that emphasises whole, unprocessed foods and the elimination of potentially inflammatory foods for a 30-day period. With the menu examples presented in this article, you can start your journey with the Total30 diet and enjoy the many potential benefits of this way of eating.

See also The 90-day diet