Chapter 3: What to Eat

PROTEIN

Depending on which meal plan you are given, this will be either a meat source, or a bean/tofu source.

Meat sources must be lean (low in fat) and free of preservatives. Fish, poultry, and game meat are your best options. Beef and bison are allowed but even in their leanest, tend to have a high amount of the fats that we want to limit while on the protocol.  

EX: 

FISH: Cod, halibut, trout, sole, haddock, wild salmon, shellfish, etc. Avoid any fish that is farmed such as Tilapia, or farmed salmon.

POULTRY: Boneless Skinless Chicken breast, turkey breast. ***Chicken wings, chicken legs, roasted chicken, are all not allowed on the protocol.

RED MEAT: Extra lean ground beef (95% lean) is allowed however lean is not, as it is 90% lean.  You are allowed  Beef or wild game Eye Round Roast, Top Round Roast and Round Steak Top. Venison or any wild game is encouraged and 4 egg whites can be used as a substitute in any meal. Pork or any processed meats such as cold cuts, sausages, hot dogs, are not allowed. 

FRUIT

TYPE I: apples, pears, blueberries, raspberries, blackberries, apricots, peaches, grapefruits, kiwis, nectarines, oranges, cranberries, boysenberries, currents, strawberries and watermelon.

TYPE II: (must use 1/2 the amount as a Type I fruit) Pomegranates, bananas, grapes, mangos, dates, persimmons, cherries, pineapples, plums, papayas.

**Dehydrated or “dried” fruits are not allowed.  

VEGETABLE

TYPE I: tomatoes, kale, lettuce (except iceberg), celery, radish, cauliflower, cabbage, spinach, peppers, broccoli, asparagus, bok choy, brussel sprouts, endives, onions, parsley, zucchini, cucumber

TYPE II: (must use 1/2 the amount as a Type I Vegetable) Carrots, beets, parsnips 

If it’s not on this list such as potatoes, yams, squash, corn, soybeans, lentils, grains, peas, avocado, etc., then it is not allowed on the protocol. Any vegetable pickled is also not allowed.  i.e. Cucumbers are allowed, pickles are not.