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)
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