Proteins: (all meals / width & length of palm)

Lean Beef (ground or cuts)

Fish (Fresh or Frozen)

Turkey 

Eggs

Chicken

Turkey Bacon

Canned Tuna

Deli Meat

Shellfish  (conservatively)


Veggies: (with all meals / load up!)

Radishes

Carrots

Frozen Stir Fry vegetables

Coleslaw Mix

Salad Mixes

Spinach

Broccoli

Kale

Okra

Beets

Swiss Chard

Mixed Greens

Arugula

Onions

Zucchini

Squash

Bamboo Shoots Eggplant

Brussel Sprouts

Bok Choy

Snap Peas

Green Beans

Asparagus

Artichoke

Lettuce 

Mushrooms 

Peppers (all colors)

Tomato

Cucumber

Celery

Cabbage

Cauliflower

Leeks

Scallions

Green Onions

Turnips

Bean Sprouts

Seaweeds

Water Chestnuts

Watercress

Peas

**Sweet Potatoes (1/3-1/2c) 

**Yams (1/3-1/2c)


 Fruit: (3 meals /1 med or 1 c)

Apples

Oranges

**Banana 1/2 per day

Blueberries

Blackberries

Strawberries

Grapes

Clementines

Lemon 

Lime 

Pear

Figs

Prunes

Pineapple

Plum

Cranberries

Papaya

Nectarines

Peaches

Raspberries

Tangerines

Apricots

Cherries

Cantaloupe

Honeydew

Watermelon

Kiwi 

**Dried Fruits (1-2oz/day)


Fats: (3 servings/day size of ping pong ball)

Raw Almonds

Raw Walnuts

Raw Cashews

Raw Peanuts

Raw Macadamia Nuts

Raw Pecans

Avocado

Olives

Olive Oil

Walnut Oil

Almond Oil

Coconut Oil

Flax Oil 

Sunflower seeds

Sesame Seeds

Pumpkin Seeds

Nut Butter (peanut, almond, etc.)

Raw Hazelnuts

Raw Pistachios

Pine nuts

Coconut

Condiments/Spices

Sea salt

Black pepper

Capers

Stone ground mustard

Vinegars (balsamic, red wine, apple cider)

Horseradish

Soy Sauce

Tamarind

Basil 

Parsley 

Cilantro

Thyme

Oregano 

Tarragon

Rosemary 

Sage

Mustards

Coriander

Curry Powder

Nutmeg

Cinnamon

Ginger

Salsa (as flavoring)


Beverages:

Water

Coffee (black)

Tea (unsweetened) 

* artificial sweeteners should be used with discrimination & conservatively

* same applies to carbonation/sparkling waters

* fatty fish count toward a serving of your daily fat 

** denotes serving restrictions