foods to have foods to have in moderation · foods to have fermented foods kombucha beet kvass...

PROTEIN

FATS

VEGETABLES

Seafood: Wildcaught fishRed Meat: Grass-fed beef, bison, buffalo, lamb, elk, venisonPoultry: Organic and/or pasture-raised chicken, turkey, eggs, duck, pheasantProcessed Meats: (non-pig bacon, sausage, deli meat, etc) – must be organic/grass-fedDairy: Grass-fed cheese or cream, raw grass-fed whole milk or grass-fed kefir and yogurt Organ Meats: From grass-fed or pasture-raised meats

Animal Fats*Chocolate/ Cacao/CocoaAvocadoCoconut Milk (canned)Grass-fed Butter*Coconut oil Ghee*Extra-Virgin Olive OilCoconut Meat/FlakesOrganic Bone Broth and StewsCoconut ButterOlives (all)

ArugulaBroccoli/BroccoliniCauliflowerCucumberGarlic Leeks OkraRhubarbSpinachWatercressSprouts (All Types)Swiss ChardArtichokeBok ChoyBrussels SproutsCollard GreensZucchini

Anise/Fennel Root AsparagusBroccoli RabeCabbage (All Types)CeleryGreen BeansKaleLettuce (bibb, butter, red)Onion/ShallotsRadishSnow/Sugar Snap PeasKohlrabiMushrooms (all)Spaghetti SquashSummer SquashTurnipGreens (beet, mustard, turnip)

Foods To Have

FERMENTED FOODS

Kombucha

Beet KvassGrass-fed fermented dairy

VEGETABLES

FRUIT

ApricotsOrangesDates/FigsPeachesGrapes (green/red)PineappleMelonPapayaPears (all varieties)Plum

PomegranateTangerinesBananasCherriesMangoNectarinesExotic Fruit (star fruit, quince)WatermelonTomatoes

No more than 1 cup of all of these together per day

Foods To Have inModeration

FRUIT

FERMENTED FOODS

NUTS & SEEDS1/4 cup per day

HERBS

PROTEIN POWDERS

Lemon/LimeBerries (1/2 cup max)Granny Smith Apple (1/2/day max)Grapefruit (1/2 per day max)

SauerkrautCoconut Milk KefirAmasaiFermented Assorted VeggiesKimchiFermented WheyRaw Apple Cider Vinegar (ACV)Bragg’s ACV DrinksCoconut Water Kefir

HazelnutsAlmondsBrazil NutsPecansFlax SeedsSunflower SeedsCashewsAlmond MilkHemp Seeds

Macadamia NutsAlmond ButterChia SeedsPistacioPumpkin Seeds/PepitasWalnutsPine NutsSesame Seeds

TurmericAshwaghandaGinsengStar AniseMilk Thistle SageEchinceaValerianPassionflowerLemonGrass

Bone Broth ProteinPea ProteinHemp ProteinNon-Denatured Whey Protein

OreganoGreen Coffee Bean ExtractPeppermint ChamomileCorianderThymeBasilMacaKava Kava

Quick Start Guide

No more than 1/4 cup of these

No more than 1/2 cup every 3rd day of these

Acorn SquashJimacaBeetsPumpkinSweet Potatoes

Delicata SquashParsnipsRutabagaButternut SquashYams

Quick Start Guide

PROTEIN

VEGETABLES

FRUIT

REFINED CARBOHYDRATES

GRAINS/LEGUMES (BEANS)

All Factory-Farmed animal products or those with added sugar, MSG, sulfites or carrageenanPig based products Shellfish

Regular PotatoesMashed PotatoesBaked Potatoes

Dried Fruit

Bread Bagels Breadsticks Brownies Cake Candy Cereal/granola

QuinoaBeans Rice Buckwheat Spelt Garbanzo beans (chickpeas)Kamut Lentils OatsSprouted ancient grains

Chips Cookies Couscous Crackers Croissants Cupcakes Muffins Pasta

PastriesPitaPizza Popcorn Rolls Tortillas Tortilla chips

Foods To Avoid