My foods at a glance
Download My Foods at a GlanceProteins
Servings/day: 3-4 oz
Free-range, grass fed, orgainically raised lean animal protein; non-GMO, organic plant protein; and wild-caught, low-mercury fish preferred.
Animal Proteins:
- Egg
- Fish, Omega-3 rich
- Anchovy
- Halibut
- Herring
- Mackerel
- Rainbow trout
- Salmon
- Sardines
- Meat: Beef, Buffalo, Elk, Lamb, Venison, Wild game
- Poultry (skinless): Chicken, Cornish hen, Duck, Pheasant, Turkey
Plant Proteins:
- Spirulina
- Tempeh
- Tofu
- Hemp
- Pea
- Rice
1 serving as listed = 35–75 calories, 5–7 g protein, 3–5 g fat, 0–4 g carbs Average protein serving is 3–4 oz (size of palm of hand).
Legumes
Servings/day: 1 serving per day
Organic Non-GMO advised
Legumes:
- Bean soups
- Black soybeans (cooked)
- Dried beans, lentils, or peas (cooked)
- Edamame (cooked)
- Flour, legume
- Green peas (cooked)
- Hummus or other bean dips
An average serving is about 1/2 C cooked
Dairy Alternatives
Servings/day: 1-2 serving per day
Dairy is not advised on your plan however you may consume unsweetened organic non GMO dairy alternatives
Dairy Alternatives:
- Milk (homemade prefered) : Almond, coconut, flaxseed, hazelnut, hemp, nut, oat, soy (plain)
- Yogurt: Coconut, soy (plain, cultured)
- Kefir: Coconut or soy
Average serving is 4-6 oz of a cultured beverage and 8 oz of nutmilk
Nuts & Seeds
Servings/day: 4-6 servings a day
Organic, unsalted and unsweetened prefered
Nuts & Seeds:
- Almonds
- Brazil nuts
- Cashews
- Chia seeds
- Coconut (dried)
- Hemp seeds
- Flaxseed (grounds)
- Hazelnuts
- Macadamias
- Nut and seed butters
- Peanuts
- Pecan
- Pine nuts
- Pistachios
- Pumpkin seeds
- Sesame seeds
- Soy nuts
- Sunflower seed
- Walnut
Average serving is about a Tablespoon for seeds, a fistful for nuts, 1/2 T for nut butters
Fats & Oils
Servings/day: several servings a day
unrefined, cold pressed, organic, Non- GMO preferred
Fatty Fruit:
- Avocado
- Olives - black,green & kalamata
- Coconut
- Oils, cooking: Avocado, Clarified Butter, Coconut oil and milk, Sesame
- Oils, salad: Almond, Flaxseed, Grapeseed Hempseed, Olive (extra virgin), Pumpkin seed, Rice bran, Sesame, Walnut
Average serving is a teaspoon
Vegetables
Servings/day: 8-12 servings per day
Organic, Non-GMO Vegetables preferred
Brassicales:
- Arugula
- Broccoli
- Broccoli sprouts
- Brussels sprouts
- Cabbage
- Cauliflower
- Horseradish
- Kohlrabi
- Radishes
Detoxifying Greens:
- Bok choy
- Chard/Swiss chard
- Broccoli sprouts
- Chervil
- Cilantro
- Endive
- Escarole
- Greens: Beet, collard, dandelion, kale, mustard turnip
- Microgreens
- Parsley
- Radicchio
Detox supporting vegetables:
- Chives
- Daikon radishes
- Garlic
- Onion
- Leeks
- Scallions
- Shallots
- Sprouts, all
- Artichokes
- Beets, cubed
- Celeriac root
- Celery
Other Non-Starch Vegetables:
- Bamboo shoots
- Bean sprouts
- Carrots
- Cucumbers
- Eggplant
- Fennel
- Fermented Vegetables
- Green beans
- Jicama
- lettuce
- Mushrooms
- Okra
- Peppers, all
- Sea vegetables
- Snap peas/snow peas
- Spinach
- Squash
- Tomato
- Turnip
- Watercress
average serving is 1 cup raw or 1/2 cup cooked
Starchy Vegetables
Servings/day: 1-2 servings per day
Organic, Non-GMO Vegetables preferred
Starchy Vegetables:
- Acorn squash (cubed)
- Butternut squash (cubed)
- Plantain
- Potato: Purple, red, sweet, yellow
- Root vegetables: Parsnip, rutabaga
Average serving is 1 cup raw or 1/2 cup cooked
Fruits
Servings/day: 2-3 servings per day
Organic, Non-GMO preferred
Fruits:
- Apple
- Apricots
- Banana
- Blackberries
- Blueberries
- Cherries, all
- Dried fruit (no sulfites)
- Figs
- Microgreens
- Grapefruit
- Grapes: purple, green
- Kiwi
- Mango
- Mandarins
- Melon, all
- Nectarine
- Orange
- Papaya
- Peach
- Pear
- Pineapple
- Plums
- Pomegranate seeds
- Prunes
- Raisins
- Raspberries
- Rhubarb
- Strawberries
- Tangerines
Average serving is 1 medium fruit
Beverages
Organic Non GMO advised
Beverages:Unsweetened, no sugar added :
- Filtered water
- Sparkling/mineral water
- Fresh juiced fruits/ vegetables
- Coffee
- Kombucha (no added sweeteners)
- Tea: Black, dandelion, green herbal
Herbs and Spices:
- Curry
- Dill
- Ginger
- Rosemary
- Turmeric
Condiments:
- Lemon/lime juice
- Miso
- Mustard
- Tamari
- Vinegars
*Items in red indicate preferred therapeutic foods
Notes: Nutritional amounts are based on average values for the variety of foods within each food category. Dietary prescription is subject to the discretion of the health practitioner.
