| Vegetables & Greens Included are: Alfalfa and bean sprouts
All types of lettuces and arugula
Asparagus
Bamboo shoots
Beet greens
Bok Choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Celery root
Chard
Chives
Collard greens
Cucumbers
Dandelion greens
Garlic
Kale
Kohlrabi
Mustard greens
Onions
Radishes
Salad greens
Sauerkraut (homemade is best)
Scallions
Shallots
Snow peas
Spinach
Turnips
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| Protein (Avoid farmed fish and seafood, and avoid breaded anything) Included are: Anchovies
Bacon
Beef
Calamari
Clams
Cod
Crab
Duck
Eggs from pastured hens
Goose
Halibut
Ham (from a local clean source
not cured with sugar or other chemicals)
Herring
Lamb
Lobster
Mackerel
Mahi-Mahi
Muscles
Oysters
Pork
Poultry
(chicken, turkey, game hens, pheasant, etc.)
Salmon
Sardines
Sausage
Scallops
Scrod
Shellfish
Shrimp
Snapper
Sole
Squid
Wild meats
(venison, buffalo, elk, etc. All grass fed)
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| Dairy Products Choose full fat, no low fat/non fat … Included are: (Raw, grass fed, when possible)Cottage cheese Sour cream Yogurt Cream Kefir Quark All hard and soft cheeses Milk (best when raw) |
| Nuts Included are:Macadamia Walnut Pecan (These are lowest in carbs) Nut flours are ok for baking- check out books for cooking gluten free. |
Sample Day’s Menu
Breakfast Pastured eggs cooking in butter or bacon fat ¼ onion chopped, sautéed in butter or bacon fat 1 oz cheese, full fat Water, tea, or coffee with cream Lunch Salad greens Chicken breast cooked in butter or olive oil or both Homemade salad dressing (see bottom of page) 1 oz of cheese One rib of celery with cream cheese Water or unsweetened sparkling H2O Dinner Palm size piece of meat (steak, pork, lamb, chicken) pan fried or grilled Mushrooms sautéed in butter Vegetable choice (broccoli, cauliflower, or other choice) Water, or unsweetened sparkling H2O, or coffee with cream Use acceptable oil for cooking (first choice would be animal fat, butter, or coconut, as saturated fats are stable with high heat) Olive oil is acceptable for low-heat cooking. Any polyunsaturated oil should be refrigerated to avoid rancidity. Oils should be cold pressed, raw, and organic. Including: Flax Sesame Walnut Macadamia Hazelnut (Keep refrigerated to prevent rancidification) DO NOT Consume: Corn oil, Soy bean oil, Cottonseed oil, Canola Any hydrogenated fats or partially hydrogenated fats Sugar I'm not fond of sweetners for health reasons but for exceptions: Stevia Erythritol Xylitol All Spices As long as they don't have MSG or sugar in them! Single spices are your best choice as they are not usually adulterated.
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| Basic Salad Dressing 1 cup olive oil ½ cup vinegar (balsamic, red wine, white wine, apple cider) ½ cup H2O (Adjust to preference) Add 1 TBS salt free organic seasoning (from Costco) 1 teaspoon salt or to taste You can also add fresh herbs to the salad dressing like tarragon, chives, oregano, rosemary, etc. and cheeses are great to add too! |
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