PROTEINS

ENJOY

  • Hormone & Antibiotic Free Meats: ex: chicken and turkey

  • Grass-Fed Red Meat: ex: buffalo, steak, venison, lamb

  • Wild-Caught Fish

  • Shrimp

  • Lobster

  • Nitrate-Free Bacon

  • Organic Cage-free (Pasture-Raised is best) Eggs

  • Cold Processed Whey Protein Powders or Plant Based Protein Powders

AVOID

Processed Meats, excess of soy products such as tofu

TIPS: 

GREAT: Cook protein in bulk to save time (freeze and defrost)

GOOD & EASY:

  • Rotisserie chicken (No salt added is preferable) 
  • Canned tuna/salmon packed in water (BPA free lined can if possible)
  • Some Whole Foods Markets will cook your meat and fish for you at no extra charge!

VEGETABLES: 

ANY!

Opt for organic,local, and seasonal as much as possible 

AVOID: 

- Vegetables smothered in refined oils like vegetable, soybean, or canola oil.

- Tempura vegetables

TIPS: 

-Wash, chop, and store vegetables in Tupperware to easily toss on salads, steam, or stir-fry

- Opt for organic when possible esp. if you’re eating the skin ie: zucchini, asparagus, carrots, potatoes

FRUITS

  • Preferably low glycemic like berries, apples, plums, grapefruit, pears
  • Aim for 0-3 servings per day. 

STARCHES/COMPLEX CARBOHYDRATES

PRIMARILY: yams, potatoes, pumpkin, butternut squash, acorn squash, parsnips, carrots, beets

SOMETIMES: Brown/wild rice, Rolled Oats, Quinoa, amaranth, soaked/sprouted legumes- black beans, kidney beans, lentils, pinto beans, corn tortillas, gluten-free wraps/bread

AVOID: White flour, pastries, pastries, cookies, crackers, cereals, granola bars

TIPS: 

Bake sweet potatoes in bulk

Heat oven to 400° F. Pierce each sweet potato several times with the tines of a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about 45 minutes. Make a slit in the top of each sweet potato.

- Quaker oats or gluten-free oats (not boxed stuff that comes in an envelope with added sugar)

- Cook rice in rice cooker in bulk and keep in the fridge for the week.

FATS & OILS

  • Extra virgin olive oil

  • Organic extra virgin coconut oil

  • Red palm oil

  • Sesame oil

  • Flaxseed oil

  • Avocado oil

  • Organic butter from grass-fed cows

  • Raw nuts (Soaked and Sprouted Preferably)

  • Natural nut butters

  • Egg yolk

  • Flax, chia, hemp seeds

  • Avocados

  • Olives

  • Whole eggs

  • fatty fish like salmon

AVOID:

Fried foods, processed foods, vegetable oil, canola oil, grapeseed oil, peanut oil, hydrogenated oils/trans fats/partially hydrogenated oils, soybean oil, corn oil, margarine

TIPS:

  • Cook with coconut oil or organic butter from grass-fed cows
  • Add ground flaxseeds to smoothies/salads
  • Eat the whole egg
  • Enjoy grilled salmon

Sweets & Seasonings:

Sweeteners: raw local honey, stevia, maple syrup, dates

Healthy Desserts: 

Coco-roons

Dark Chocolate

Homemade Bliss Balls

Banana Ice Cream

Frozen berries/Fruit

Seasonings: Himalyan sea salt, dulse flakes, pepper, turmeric, cumin, basil, rosemary, parsely, cilantro etc.  

ANY NATURAL SEASONING/FRESH HERBS &. SPICES ARE NICE! 

Salad Dressings: Oil & Vinegar or natural ingredient dressings (ask for dressing on the side when possible)

Mustards and hot sauces are okay

Recommended Superfoods:

Cacao

Maca root powder

Vitamineral Greens

Health Force Nutritionals Earth

Recommended Supplements: 

- Probiotic

- Fish Oil