Protein
All meat should be organic or at least grass fed.
Beef
Bison
Lamb
Ostrich
Venison
Elk
Chicken
Eggs
Turkey
Duck
Seafood should be wild not farmed raised.
Anchovies
Catfish
Herring
Mackerel
Sardines
Sole
Squid
Tilapia
Trout
Wild salmon fresh or canned
Clams
Crab
Shrimp
Oysters
Mussels
Scallops
Dairy
Organic or grass fed butter
Organic or grass fed clarified butter
Organic or grass fed ghee
Nondairy milks
Almond
Cashew
Coconut
Hemp
Nuts
Almonds
Cashews
Chestnuts
Brazil nuts
Hazelnuts
Macadamias
Pecans
Walnuts
Seeds
Chia
Flax
Hemp
Black Sesame
Sesame
Pumpkin
Sunflower
Nut and Seed Butter
Almond
Cashew
Hazelnut
Macadamia
Pecan
Sunflower seed
Walnut
Saturated Plant Fats
Coconut milk- without added ingredients
Extra virgin coconut butter (don’t use for cooking)
Extra virgin coconut oil
Healthy oils
Extra virgin oil – organic
Sesame oil
Avocado oil
Almond oil
Walnut oil
Macadamia oil
Nonstarchy vegetables
Eat as many as you want. Buy ORGANIC
Artichokes Garlic
Arugula Ginger
Asparagus Green Beans
Avocados Hearts of palm
Bean Spouts Jalapeños
Beet greens Kale
Bell peppers Lettuce
Broccoli Mushrooms
Brussels Sprouts Olives
Cabbage Onions
Carrots Radicchio
Cauliflower Radishes
Celery Seaweeds
Chives Shallots
Collard greens Snap peas
Dandelion greens Snow peas
Eggplant Spinach
Endive Summer squash
Fennel Tomatoes
Fresh Herbs Turnip Greens
Water Cress Zucchini
Starch Vegetables
Eat only at dinner ½ cup to 1 cup maximum, up to four times a week.
Beets
Celeriac
Parsnips
Pumpkin
Rutabaga
Sweet Potatoes
Turnips
Winter Squash (butternut, kabocha, acorn, etc.)
Fruit
Limit to ½ cup to 1 cup per day.
Berries (fresh or frozen blackberries, raspberries, wild blueberries, or cranberries; not Strawberries, as they are high in sugar.)
Kiwi
Lemon
Lime
Pomegranate seeds
Watermelon
Condiments, Staples and Spices
Almond flour or almond meal
Apple cider vinegar
Arrowroot
Balsamic vinegar
Black pepper
Cocoa powder (unsweetened)
Dried or fresh herbs and spices, such as basil, cayenne pepper, chili powder, cinnamon, coriander, cardamom, ginger, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme and turmeric
Gluten free tamari (soy sauce)
Sea Salt or pink Himalayan salt
Tahini
Vanilla powder (unsweetened)
Vegetable or chicken stock (organic, gluten free)
by Matt Hanson, Las Vegas Personal Trainer, Nutritionist and Functional Medicine Health Coach