FOODS TO EAT

Can be eaten in abundance

WHOLE GRAINS

barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat

LEGUMES

adzuki, beans, black beans, black-eyed peas, chickpeas, fava beans, kidney beans, soybeans, green beans, peas, mung beans, lentils, lima beans, pinto beans

GREENS

kale, collards, spinach, lettuces, parsley, cilantro, chards, bok choy, arugula

ROOTS

all kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips, daikon

OTHER VEGGIES

squash, celery, brussel sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, sea vegetables

FRUIT

apricots, apples, bananas, berries, cherries, oranges, melons, mangoes, papayas, pineapple, pears, peaches, grapes, kiwi, plums, etc

SPICES

all spices

BEVERAGES

water, unsweetened plant “milks”, herbal teas, green tea

EAT OCCASIONALLY

Not to be eaten everyday —1-2x per week

NUTS

peanuts, almonds, walnuts, cashews, and nut butters

COCONUT

full-fat coconut milk, unsweetened shreds or chips 

FRUIT

avocado, durian

SEEDS

sesame, pumpkin, sunflower

PLANT BASED PROTEINS

tofu, tempeh, plant-based protein sources or powders

BEVERAGES

coffee, alcohol

COMPLETELY OFF LIMITS

These foods are to be avoided

MEAT

fish, poultry, seafood, red meat, processed meat

DAIRY

yogurt, milk, cheese, butter, half and half, cream, buttermilk

EGGS

chicken, duck, quail, ostrich,

ADDED FATS

any oils, margarine

PROTEIN ISOLATES

whey protein isolate

BEVERAGES

soda, sports drinks, energy drinks