protein fruit fermented foods vegetables … · 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-fedOrgan Meats: From grass-fed or pasture-raised meats

Animal Fats*Chocolate/ Cacao/CocoaAvocadoCoconut Milk (canned)Grass-Fed Butter and Ghee*Coconut oil Extra-Virgin Olive OilCoconut Meat/FlakesOrganic Bone Broth and StewsCoconut ButterOlives (all)MCT Oil and SCT OilGrass-fed cheese or cream

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

DAIRYRaw grass-fed whole milk or grass-fed kefir and yogurt

GRAINSQuinoaBrown riceWhite riceBuckwheatSprouted ancient grains

LEGUMESLentilsBeansGarbanzo beans

VEGETABLES

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

PomegranateTangerinesBananasCherriesMangoNectarinesExotic Fruit (star fruit, quince)WatermelonTomatoes

Foods To Have in Moderation

FRUIT

FERMENTED FOODS

NUTS & SEEDS1/4 cup per day

HERBS

PROTEIN POWDERS

Lemon/LimeBerries (1/4 cup daily max)Granny Smith Apple (1/4 per day max)Grapefruit (1/4 per day max)

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

HazelnutsAlmondsBrazil NutsPecansFlax SeedsSunflower SeedsCashewsAlmond MilkHemp Seeds

Macadamia Nuts Almond ButterChia SeedsPistachios Pumpkin Seeds/Pepitas WalnutsPine NutsSesame Seeds

TurmericAshwaghandaGinsengStar AniseMilk Thistle SageEchinceaValerianPassionflowerLemonGrass

Bone Broth ProteinPea ProteinHemp ProteinNon-Denatured Whey Protein

OreganoGreen Coffee Bean ExtractPeppermint ChamomileCorianderThymeBasilMacaKava Kava

Quick Start Guide

Acorn SquashJimacaBeetsPumpkinSweet Potatoes

Delicata SquashParsnipsRutabagaButternut SquashYams

Only consume these after you are keto adapted (4-6 weeks on the ketogenic diet) and you want to cycle out of ketosis. Find the right schedule for you...maybe one time per week or one time per month and follow the low-carb keto diet the rest of the time.

Quick Start Guide

PROTEIN

VEGETABLES

FRUIT

REFINED CARBOHYDRATES

GRAINS

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

WheatBarleyRye Oats KamutSpelt

Chips Cookies Couscous Crackers Croissants Cupcakes Muffins Pasta

PastriesPitaPizza Popcorn Rolls Tortillas Tortilla chips

Foods To Avoid