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. 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

  • Nut or seed butters

  • Sunflower Seeds

  • Chia seeds

  • Pumpkin Seeds

  • Sesame Seeds

  • Flax seeds

  • Hemp seeds/hearts

  • Dark chocolate (90+%)

  • Butter

  • Ghee

  • Egg yolks

  • Fatty, cold water fish

  • 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 (limited)

  • Other wild (not farmed) wish

  • Game meats

  • Chicken

  • Turkey

  • Tempeh

  • Tofu (limited)

  • Eggs / egg whites

  • Ground beef (lean)

  • Steak (lean cuts)

  • Collagen/gelatin

  • Wild Salmon (high in calcium)

  • Wild Tuna

  • Sardines (high in calcium)

  • Whey Protein Powder (whey is high in calcium)

  • Plant Based Protein Powder

  • Bison


Carbs

  • Radish

  • Kohlrabi

  • Mushrooms

  • Shallots

  • Turnips

  • Zucchini

  • Tomatoes

  • Blueberries

  • Raspberries

  • Strawberries

  • Onions

  • Brussels Sprouts

  • Watermelon

  • Broccoli

  • Garlic

  • Kale

  • Bok choy

  • Mixed greens (all)

  • Asparagus

  • Green peppers

  • Cabbage

  • Cauliflower

  • Celery

  • Cucumbers

  • Blackberries


Extras

  • Chaga & other adaptogenic mushrooms

  • Seaweed

  • Herbs

  • Tamari

  • Horseradish

  • Hot sauce

  • Mustard

  • Erythritol/Stevia/Xylitol

  • Maca

  • Apple cider vinegar

  • Bone broth

  • Fermented foods (kimchi, sauerkraut)

  • Coffee

  • Tea

  • Cacao powder or nibs

  • Nutritional yeast

  • Lemons/Limes

  • Pickles

  • Collagen Powders

  • Wheat Grass

  • Macha


Starchy Vegetables, Fruit, Other Cars for Higher Carb days

  • Apples

  • Pineapple

  • Bananas

  • Oranges

  • Peas

  • Kiwi

  • Oatmeal is permitted to lower cholesterol

  • Beets

  • Squash

  • Carrots

  • Gluten Free Pasta

  • Potatoes

  • Sweet potatoes

  • Parsnips

  • Black beans


Avoid

  • Processed foods

  • Candy

  • Honey

  • Fructose

  • Agave

  • Cereal

  • Granola

  • Low fat yogurt

  • Fruit juice

  • Milk

  • Canola oil

  • Hydrogenated oils

  • Sugar

  • Aspartame

  • Splenda

  • Pop

  • Grains

  • Pasta

  • Bread

  • Crackers