These lists will become essential when you begin planning your own meals and if you want to substitute an ingredient with another food in the same category in your meal plans. Foods within each section of the list can be used interchangeably for substitutions if you don’t like a certain food in the recipes. At the beginning you will automatically be following these food lists when you are following the meal plans. When you are ready to use these lists as you main reference for planning meals (we discuss when and how to do this in the program), focus on foods in the green categories, moderate intake of foods in the yellow category, and avoid foods in the red category. For now, print out these lists and keep them for reference to get yourself familiar with the foods you will be eating and avoiding.


Fat - Choose healthy fats

  • Seeds (sunflower, pumpkin, sesame, etc.)

  • Nut or seed betters

  • Chia seeds

  • Flax seeds

  • Hemp seeds/hearts

  • Butter

  • Ghee

  • Egg yolks

  • Fatty, cold water fish

  • Fattier cuts of meat

  • Dark chocolate (90+%)

  • Avocado

  • Mayonnaise (olive oil or avocado)

  • Olives

  • Coconut oil

  • Mct oil

  • Coconut

  • Coconut milk (full fat, canned)

  • Oils (avocado, olive, sesame, etc.)

  • Almonds

  • Brazil nuts

  • Macadamia nuts

  • Walnuts


Protein

Try to limit red meat to one serving per week. Fish should be wild caught. Limit any processed meats. Choose grass fed, organic whenever possible.

  • Shellfish

  • Other fish (all)

  • Lamb

  • Game meats

  • Chicken

  • Thighs

  • Chicken wings

  • Whole chicken

  • Tofu

  • Tempeh

  • Eggs / egg whites

  • Liver

  • Ground beef (lean)

  • Steak (lean cuts)

  • Pork

  • Collagen/gelatin

  • Salmon (high in calcium)

  • Sardines (high in calcium)

  • Protein Powder (whey is high in calcium)

  • Bison


Carbs

  • Radish

  • Kohlrabi

  • Mushrooms

  • Shallots

  • Turnips

  • Zucchini

  • Tomatoes

  • Blueberries

  • Edamame

  • low - glycemic fruits

  • Broccoli

  • Garlic

  • Kale

  • Bok choy

  • Mixed greens (all)

  • Asparagus

  • Green peppers

  • Cabbage

  • Cauliflower

  • Celery

  • Cucumbers


Extras

  • Meat sticks

  • Pickles

  • Seaweed

  • Herbs

  • Tamari

  • Horseradish

  • Hot sauce

  • Mustard

  • Erythritol/Stevia/Xylitol

  • Apple cider vinegar

  • Bone broth

  • Fermented foods (kimchi, sauerkraut)

  • Coffee

  • Tea

  • Cacao powder

  • Nutritional yeast

  • Lemon juice

  • Unsweetened coconut chips

  • Kale chips


Starchy Vegetables, Fruit, Other Carbs

  • Strawberries

  • Watermelon

  • Apples

  • Pineapple

  • Bananas

  • Oranges

  • Peas

  • Kiwi

  • Oatmeal is permitted to lower cholesterol

  • Artichoke

  • Beets

  • Brussel sprouts

  • Squash

  • Carrots

  • Onion

  • Potatoes

  • Sweet potatoes

  • Parsnips

  • Blackberries


Avoid

  • Legumes

  • Processed foods

  • Candy

  • Honey

  • Frsuctose

  • Agave

  • Cereal

  • Granola

  • Low fat yogurt

  • Fruit juice

  • Milk

  • Canola oil

  • Hydrogenated oils

  • Sugar

  • Aspartame

  • Splenda

  • Pop

  • Grains

  • Pasta

  • Bread

  • Crackers

  • Beans


Snack Ideas

  • Add in these snacks when you’re still hungry outside of the meal plan

  • ½ avocado with sea salt & pepper

  • Whisp crackers (parmesan cheese) dipped in beet hummus (or plain)

  • Turkey roll ups (turkey slices-nitrate free-rolled up dipped in mustard)

  • Green olives • Handful of Brazil Nuts/Macadamia Nuts/Almonds

  • Celery sticks alone or dipped in beet hummus

  • Pickles (watch for sugar in the brine recipe)

  • Hard boiled eggs or scrambled eggs with olive oil

  • Bone broth (surprisingly filling)

  • Unsweetened coconut chips

  • Dark Chocolate (as close to 100% cacao as you can find)

  • Kale chips

  • Meat sticks (sugar free jerky etc)

  • Nut and seed butters

  • Pickles

  • Seaweed chips

  • Fat Bombs (recipe in your meal plans)