PROTEINS: 

Plant Based Protein Sources

Your body is quite amazing and intelligent. Even if a food is not a complete protein (meaning it contains all the essential amino acids (amino acids our bodies cannot make on it's own and need to acquire from food sources...histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) ) your body can pull the amino acids from the foods you eat to form complete proteins. The key is to eat a variety of vegetables, complex carbohydrates, fruits, and dark leafy greens. 

  • Lentils, mung beans, black/pinto beans, chickpeas (soak overnight before cooking) 
  • Quinoa, millet, amaranth
  • Brown rice, wild rice
  • Plant Based Protein Powder 
  • Chia seeds, hemp seeds, flaxseeds
  • Nuts like almonds, walnuts, Brazil nuts (sprouted nuts are easier on digestive system)
  • Dark leafy greens , broccoli, Brussels sprouts
  • Organic edamame 
  • Hummus
  • Organic non-gmo tofu/tempeh (occasionally) 

Animal Protein Sources

  • 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) Egg

AVOID

Processed Meats, excess of soy products

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!
  • Quinoa, chia seeds, plant based protein powders, blend of rice and beans (soaked overnight before cooking) 
  • Oatmeal and flax or hemp seeds
  • Sauteed greens over brown rice/quinoa 

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: 

I recommend for vitamins and minerals to come from real food versus supplements.

I only recommend supplementing for what you are deficient in otherwise you have some very expensive urine!

The best thing to do is to get your blood work done to discover any deficiencies and then supplement accordingly. Nonetheless, many people may benefit from the supplements below along with Vitamin D and Magnesium. 

- Probiotic

- Fish Oil

- Iron and B12 if vegetarian

Always consult your physician before taking any supplements.