1. Emphasize the foods on this page 80% of the time.
  2. Be sure to include CARBOHYDRATES, FAT, PROTEIN and VEGETABLE at each meal.
  3. The amount of each that you require will vary based on your genetics, goals and lifestyle. I will give you guidelines when we speak.
  4. Incorporate SPECIAL FOODS on occasion.
  5. Just because a food is on this list does not mean it is right for you. We are all different.  If a particular food bothers you, take note and let me know. (this is common with some dairy products and nuts).
  6. Make sure that your food is the highest quality you can source - organic, grass-fed, pasture-rasied, free-range, wild are the words you are looking for.
  7. See HYDRATION section below. If your urine is clear you are over hydrated and/or you have a metabolic imbalance. Urine should be light yellow and you should not have to urinate more than 4-5 times a day.


  • Apples (peeled or cooked)
  • Apricots
  • Cherries
  • Berries
  • Fresh Fruit Juices
  • Nectarines
  • Peaches
  • Oranges
  • Papaya
  • Pears
  • Pineapple
  • Plums
  • Tropical Fruits
  • Watermelon
  • Ripe Bananas (w/ brown spots)
  • Raw Honey
  • Beets and Carrots
  • Potatoes and Sweet Potatoes
  • Pumpkin
  • Parsnips
  • Winter Squash
  • White rice and quinoa
  • Soaked beans


  • Cold Pressed Olive Oil
  • Coconut Oil (refined if you don’t want the taste of coconut)
  • Butter and Ghee from grass-fed sources
  • Chocolate, Dark with at least 70% cacao and no soy lecithin
  • Cream, from grass-fed sources (and with no carrageenan)
  • Nuts and nut butters (cashews, pecans, brazil nuts)


  • Beef, grass-fed
  • Bison, grass-fed
  • Chicken, insect-fed/free-range
  • Low-Fat Fish (cod, halibut, etc.)
  • Pork, pastured
  • Shellfish, wild
  • Broth/ Gelatin
  • Eggs, free-range (soy-free if possible)
  • Organic Milk (cow, goat or sheep)
  • Greek Yogurt (or other strained yogurt)
  • Cheese (grass-fed, no fillers)
  • Cottage Cheese (no fillers)


  • Cucumbers (peeled)
  • Peppers
  • Squash
  • Tomatoes
  • Zucchini
  • Arugula, Spinach and Romaine
  • Endive
  • Celery
  • Artichoke (leaf, root and stem)
  • All herbs and spices


  • Ice Cream (no "gums")
  • Potato Chips (cooked in coconut oil)
  • Gluten free breads, pasta, desserts (no "gums")


  • Mineral water from glass bottles
  • Properly filtered water (no fluoride, chlorine or other contaminants)
  • Coconut Water (organic young coconuts)
  • Organic coffee or espresso
  • Cucumber/Celery eaten whole or the juice
  • Organic tea
  • Fruit and Fruit Juices
  • Sea Salt


  • It can be helpful to track your food intake in a logging program/app such as CRONOMETER
  • Do NOT monitor calories.
  • DO monitor the ratio of protein, fat and carbohydrates each day. Look for a balanced intake of each.
  • DO monitor that you are getting exposure to all necessary vitamins and minerals.