FRUITS
| Acid Fruits Blackberries – 1 cup Grapefruit – 1 Lemon – unlimited Lime – unlimited Oranges – 1 Pineapple – 1 cup Raspberries – 1 cup Sour Apples – 1 Strawberries – 1 cup Tangerines – 2 Tangelos – 1-2 Juice of above fruits Freshly squeezed only – 4 oz. | Sub-Acid Fruits Apples – 1 Apricots – 2 Blueberries – 1 cup Cherries – 1 cup Figs (fresh)- 3 Grapes – 1 cup Guava – 1 Kiwi – 2 Mangoes – 1 Nectarines – 1 Papaya – 1/2 Peaches – 1 Pears – 1 Persimmon – 1 Plums – 2 Pomegranate – 1/2 Sweet Fruits Banana – 1/2 Dates – 1 Dried Fruit (raisins, etc.)– 1/8 cup Melon Cantaloupe – 1 cup Casaba – 1 cup Honeydew – 1 cup Watermelon – 1 cup |
VEGETABLES (unlimited servings)
| Alfalfa Sprouts Artichoke Asparagus Beets Bok Choy Broccoli Brussel Sprouts Cauliflower Celery Collard Greens Crookneck Squash Cucumber Eggplant Fennel Garlic Ginger Green Beans Herbs (all varieties) Jicama Kale Leeks Lettuce (all varieties) Arugula Beet Greens Bibb | Cabbage Dandelion Escarole Endive Frisee Iceberg – least nutritious Limestone Mustard Greens Red Oak Radicchio Romaine Spinach Swiss Chard… and more Mushrooms Okra Onion (all varieties) Peppers Radish Snow Peas Sugar Snap Peas Tomato Turnip Yellow Beans Zucchini |
PROTEIN – with serving size
| Eggs – 2-3 Fish – 4-6 oz. Bass Cod Flounder Grouper Halibut Mahi-Mahi Orange Roughy Red Snapper Salmon Sea Bass Sole Swordfish Trout Tuna Whitefish Yellow tail… and more | Poultry – 4-6 oz. Chicken (light and dark meat) Duck Turkey (light and dark meat) Meat – 4-6 oz. Buffalo Beef (lean cuts) Lamb (lean cuts) Pork (lean cuts) Seafood Clams – 4 oz. Crab – 3 oz. Lobster – 3 oz. Mussels – 4 oz. Oysters – 4 oz. Scallops – 3 oz. Shrimp – 3 oz. Tofu – 4-6 oz. Whey Protein – 1/3 cup |
COMPLEX CARBOHYDRATES – with serving size
| Beans (all varieties) – 1 cup Brown Rice – 1 cup Butternut Squash – 1 cup Edamame – 1 cup Nuts – about 20 Nut Butters (like peanut or almond butter) – 3 tablespoons Potato – 1 medium Quinoa – 1 cup Rice Milk – 8 ounces Soy Milk (Phase One only) – 8 ounces Sweet Potato – 1 medium Wild Rice – 1 cup Whole Grains (includes bread – 1 slice, cereal – 1 cup, pasta – 1 cup made from 100% whole grain) Amaranth (Phase One Only) Barley (Phase One only) Bran (Phase One Only) Buckwheat (Phase One Only) Gram flour (derived from chick peas) (Phase One Only) Kamut (Phase One only) Millet (Phase One Only) Oatmeal – Steel cut oats are best (Phase One only) Rye (Phase One only) Spelt (Phase One only) Wheat (Phase One only) Yams – 1 medium (Phase One Only) |
HEALTHY FATS – with serving size
| Avocado – 1/4 Mayonnaise – 1 tablespoon (or vegan mayo substitute) Oil – 2 tablespoons Canola Oil Grape seed Oil Olive Oil |
DAIRY – Phase One only – with serving size
| Butter – 1 tablespoon Cheese (all varieties, except processed cheese, such as American) – 1 ounce Cottage Cheese (non-fat) – 1 cup Milk (non-fat) – 8 ounces Sour Cream – 1 tablespoon Yogurt (non-fat, plain) – 1 cup (Phase Two and Three may enjoy goat or sheep milk products such as feta cheese, goat’s milk, and a variety of cheeses made from these milks.) |
SEASONINGS – unlimited, except where noted
| Celtic Sea Salt (the only kind you should use!) Herbs (fresh or dried) Mustard (all varieties without sugar) Natural Sweeteners: Agave Erythritol Suconat Xylitol Stevia Soy Sauce (low sodium) (Phase One Only) Tamari (Substitute Soy) (Phase Two & Three) Spices (all varieties, except MSG) Vinegar (all varieties – raw organic apple cider is best) |
EGGS
Eggs are a perfect source of protein. I eat a lot of eggs – pretty much everyday. You’ll find many different kinds at the market. Buy the best you can afford. It makes a difference!
WORST Fake eggs in a pourable carton
POOR Cheap white eggs (from chickens who can’t move all day)
BETTER Cage-Free Brown or White
EVEN BETTER Omega 3 Vegetarian Feed with Flax Seed Brown Eggs
BEST Organic Vegan Fed
