Consume leafy greens daily, unlimited amounts.
Include: arugula, basil, butterhead lettuce, bok choi, cabbage, celery leaves (great in soups), chard, chicory, dandelion, escarole, endive, iceberg lettuce, kale, green leaf lettuce, parsley, red leaf lettuce, radicchio, romaine lettuce, rutabaga, spinach, etc.
Choose a colorful array, consume daily., unlimited amounts.
Includes: asparagus, red peppers, green peppers, yellow peppers, carrots and other root vegetables, broccoli, cauliflower, celery, onions, garlic, scallions, shallots, seaweed, tomatoes, tomato sauce, etc.
Prepare without (or with very little) added refined fats.
Eat a wide variety, consume daily, unlimited amounts.
Eat a wide variety, consume daily.
Includes: lentils, white beans, pinto beans, red beans, chickpeas, black beans, lima beans, edamame, etc.
Eat a wide variety, consume up to daily.
Enjoy all varieties of potatoes, sweet potatoes, yams, cassava, and taro (with or without skins).
Eat a variety, consume daily, 1 to 4+ servings.
Optional, choose a wide variety, up to one serving daily.
Examples include: whole barley, whole buckwheat, whole corn, whole einkorn, whole kamut, whole millet, whole steel cut oats, whole quinoa, whole rice, whole sorghum, whole spelt, whole teff, whole wheat berries, and whole wild rice.
Eat a variety, consume daily, small servings.
Includes: brazil nuts, pecans, walnuts, almonds, peanuts, hazelnuts, cashews, sunflower seeds, flax seeds, sesame seeds, etc.
Optional, eat occasionally.
Processed grains should make up a very small portion of the diet. Limit to foods made with 100% whole-grain or sprouted-grain flours. For example, Ezekiel 4:9 Sprouted Grain Tortilla or Wasa crackers.
Canned vegetables, highly processed grains, anything with very high levels of sodium or sugar, bean flours, processed soy, fake meat foods, fake cheese foods.
You’ve probably noted that many food groups above are considered safe to eat in unlimited amounts. However, this is not a green light to eat unlimited amounts of all of these foods, all of the time. Calories still matter, and overconsumption will likely lead to weight gain, depending on activity levels.
Add to soups, stews, chili, and sauces. This will provide rich flavor and nutrients to your favorite dishes.
From 1 to 14 eggs per week.
Often, but sparingly since it's very high-calorie.
Try to get it from grass-fed, naturally raised animals from local dairy farms. If that’s not possible, the next best option is organic.
Avoid processed dairy: heavy cream, half & half, whipped creams, butter, ghee, mayonnaise, low-fat dairy products; ice cream, cream cheese, sour cream, etc.
Optional, 2 oz per week.
From 3 – 14oz per week.