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Beverages/Sweeteners Water: Preferably a filtered source such as reverse osmosis. Includes mineral and sparkling water. Drink at least 1⁄2 your weight in ounces per day. Coffee: Limit of 1-2 cup per day (< 200mg total caffeine per day) Tea: Limit of 1-2 cup per day Unsweetened (<200mg total caffeine per day) Nut Milk: Almond,…
Fats 1 Unit Fat Almond Meal/Flour: 1/4 cup Avocado: 1⁄2 medium 5” long Coconut: Shredded or Desiccated 2 tbsp Coconut Cream: 1/3 cup Egg Yolks: 3 yolks Ghee (use in place of butter) 1 tbsp Nuts: Almonds, Brazil Nuts, Cashews, Hazelnuts, Macadamias, Pecans, Pinenuts, Pistachios, Walnuts* 1⁄4 cup Nut Butter: Almond, Cashew, Macadamia* 2 tbsp Cacao…
Flavor Enhancers *Limit 2 flavor enhancer servings per meal. Broth: Beef, Chicken, Vegetable 1⁄4 cup Capers: 2 tbsp Horseradish: 1 tbsp Lemon, Lime: 2 tbsp juice or 1 wedge (limit of 1 serving per meal) Mustard: 1-2 tsp Pickles: 1 slice (no sugar added) Salsa: 2 tbsp Coconut Aminos: 1-2 tbsp daily Braggs Liquid Aminos:…
Non-Starchy Vegetables (Not Limited: eat to satiety and try to consume 8-10 cups per day) Artichokes Celery Kohlrabi Shallots Arugula Collard Greens Lettuce (all) Spinach Asparagus Cucumber Mushrooms (all) Sprouts Bean Sprouts Eggplant Mustard Greens Swiss Chard Bok Choy Garlic Okra Tomatoes (all) Broccoli Green Beans Onions Leeks Turnip Greens Brussels Sprouts Hearts of Palm…
Fruits 1 Unit Carbs Apple: 1 small (2 1⁄2″ dia. = 1 units) 1 medium (3 1⁄2″ dia. = 2 units) Apricot: 3⁄4 cup Berries: Blackberries, Blueberries, Strawberries, Raspberries 3⁄4 cup Cantaloupe: 3⁄4 cup Cherries: 1⁄2 cup pitted Cranberries: 1 cup Grapefruit: 1⁄2 fruit (3” dia.) Honeydew Melon: 3⁄4 cup Kiwi: 1 fruit (2″ dia.)…
High Protein, Low Fat Foods (15g protein and 0-5g fat per serving) 1 Unit Protein Beef Steak (Select or Choice grades): Sirloin, Top Round, Eye of Round, Bottom Round, Top Sirloin 2-2.5 oz. (cooked weight) Chicken, Hen, Turkey (white meat no skin) 2 oz. (cooked weight) Pork Tenderloin 2 oz. (cooked weight) Egg Substitutes, Plain…
Servings: 2 Ingredients: 2 Granny Smith apples 4 pork sausages 1 medium cauliflower (*note for a unique twist try heirloom purple or orange cauliflower for extra nutrient density) black pepper 2 Tbsp Ghee Himalayan sea salt Instructions: Wash and dry the fresh produce. Preheat skillet over medium heat. Remove all florets off of the cauliflower.…
Servings: 1 Ingredients: 2 oz Kippered salmon 1 tsp Capers 1 Cucumber Vegan “sour cream” (enough to spread on to cucumber strip) 3/4 cup non GMO silken tofu Apple cider vinegar lemon juice Himalayan sea salt Instructions: Wash cucumber (remove ends) Using a peeler, thinly slice cucumber (the entire length) until you have long thin…
Servings: 2 Ingredients: 1 avocado 3 eggs 1 (15 oz) can garbanzo beans (chickpeas) 1/2 pint grape tomatoes 1/2 head romaine lettuce 1/8 tsp black pepper 1/2 tsp Dijon mustard 3 Tbsp extra virgin olive oil 1 Tbsp red wine vinegar 1/4 tsp Himalayan sea salt Instructions: Boil eggs While the eggs are boiling, wash…
Servings: 2 Ingredients: 1 cup unsweetened almond milk 1/4 cup unsweetened coconut flakes 1/4 cup desiccated (finely grated) unsweetened coconut 1 Tbsp organic coconut oil 2.5 ounces raw cashews 1/2 cup raw almonds 1 tsp ground cinnamon 1/8 tsp Himalayan sea salt 1/2 Tbsp xylitol sweetener Instructions: Soak both the almonds and cashews in water…