Proteins

 
 

  • Poultry, pastured

  • Fish, wild caught ideally 

  • Shellfish

  • Protein powder (without loads of artificial ingredients)

  • Wild game

  • Beef, grass fed 

  • Lamb grass fed

  • Bison grass fed 

  • Pork pastured 

  • Spirulina, chlorella (protein dense algae)

  • Eggs, pastured 

 
 

Fats

 

  •  Almonds (and unsweetened almond butter)

  • Avocado 

  • Avocado oil

  • Burukas

  • Brazil nuts

  • Butter, grass-fed

  • Cacao nibs

  • Cashews 

  • Caviar

  • Chestnuts

  • Chia seeds

  • Coconut (meat, butter, and oil)

  • Dairy, grass-fed

  • Eggs

  • Fat fish

    Tip: Switch out your regular butter for grass fed butter. Eating grass fed butter has shown to reduce body fat and inflammation (contains 500% more CLAs). Strauss European Style butter is real nice like.

  • Flaxseeds

  • Hazelnuts

  • Macadamia nuts

  • MCT oil 

  • Olive oil 

  • Olives 

  • Pecans 

  • Peanuts 

  • Pinenuts 

  • Pistachios 

  • Pumpkin seeds 

  • Salmon roe 

  • Sesame seeds 

  • Sunflower seeds 

  • Walnuts 

    Tip: Consume 2-3 tablespoons of olive oil daily. EVOO (extra virgin olive oil) supports beneficial gut bacteria, fat loss, is packed with potent antioxidants, and boosts brain health.

 
 

Carbs

Starchy vegetables:

  • Beets 

  • Parsnips 

  • Potatoes 

  • Pumpkins 

  • Sweet potatoes 

  • Turnips 

  • Winter squash 

Tip: Switch out regular potatoes for sweet potatoes which are a high source of fiber, rich in vitamin C and B6.

 

Non starchy vegetables:

  • Arugula 

  • Bok choy 

  • Broccoli 

  • Brussels sprouts 

  • Cabbage 

  • Cauliflower 

  • Celery 

  • Chinese broccoli 

  • Cilantro 

  • Collard greens 

  • Kale mustard greens 

  • Radicchio radishes 

  • Sea veggies (kelp, dulse, nori etc) 

  • Spinach sprouts (Broccoli sprouts, clover, etc) Turnips 

  • Watercress

 

Veggie-like fruits:

  • Cucumbers 

  • Bell peppers 

  • Hot peppers 

  • Tomatoes 

  • Zucchini

Sweet fruits:

  • Bananas                    

  • Mangoes                 

  • Oranges                  

  • Pineapple               

  • Watermelon 

    Tip: Avoid eating too many sweet fruits because they are high in natural sugars. Lower glycemic fruits are better for fat loss.

 

Lower-glycemic fruits:

  • Blackberries 

  • Blueberries

  • Cherries

  • Grapefruit

  • Lemons

  • Limes

  • Raspberries

Grains:

  • Amaranth 

  • Corn 

  • Oats 

  • Quinoa 

  • Rice (Brown, white, wild) 

  • Sprouted grains

Beans and lentils:

  • Black beans 

  • Green lentils 

  • Kidney beans 

  • Navy beans 

  • Pinto beans

 

Prebiotics & probiotics

 

Probiotics:

  • Kefir (milk, coconut, or water based)

  • Kimchi 

  • Kombucha

  • Miso

  • Non-dairy yogurt

  • Pickles

  • Sauerkraut

  • Yogurt, grass fed, full-fat

Prebiotics: 

  • Asparagus 

  • Cocoa/cacao 

  • Garlic 

  • Green banana - add unripened banana to smoothies for a rich source of microbiome supportive resistance starch

  • Jerusalem 

  • Artichoke 

  • Jicama 

  • Onions 

  • Resistant starch

 
 

Herbs & spices

 

  • Ginger

  • Mint

  • Oregano

  • Turmeric

  • Salt (pink, black) 

  • Basil

  • Black pepper

  • Cayenne

  • Cinnamon cloves

  • Cumin

Tip: To boost the metabolism, sprinkle a generous amount of cinnamon in coffee grounds before brewing. For anti-inflammatory and fat loss benefits, add turmeric to soups, scrambled eggs, and other dishes. 

 
 

Beverages

 

  • Medicinal mushroom tea and coffee (Chaga, Lions mane, and others)

  • Oolong tea 

  • Rooibos tea 

  • Water

    Tip: To improve digestion and reduce bloating, avoid drinking water while eating, and 15 mins before and after a meal. Water changes the PH level in the stomach and disrupts digestion. 

  • Black tea 

  • Bone broth 

  • Chai 

  • Coffee 

  • Green tea 

  • Green juice - under 12 grams of sugar

  • Gynostemma

  • Herbal tea varieties 

  • Matcha

    If drinking alcohol: Red wine

    • Tip: Limit to 1-2 glasses per day. Studies show that consuming small daily quantities of red wine can help with blood pressure, inflammation, and stress levels. It also has resveratrol and quercetin which promote heart health.