S Meals (satisfying – fat fueled)



|S Meals (satisfying – fat fueled) |E Meals (energizing – carb fueled) | |

|Vegetables |non-starchy veggies: cabbage, cauliflower, broccoli, zucchini, summer |all vegetables, including carrots |

| |squash, pumpkin, winter squash, eggplant, mushrooms, celery, winter | |

| |greens (kale, collards, etc.), summer greens (lettuce, spinach, parsley,|in moderation: 1 medium sweet potato |

| |cilantro, etc.), leeks, green onions, peppers, green beans, asparagus, | |

| |sugar snap peas, any other |no: potatoes |

| | | |

| |in moderation: onions, tomatoes, green peas, avocadoes (1/2 at a time) | |

| | | |

| |no: corn, carrots, potatoes | |

|Fruits |raspberries, strawberries, blackberries, fresh cranberries |berries |

| | | |

| |in moderation: blueberries (1/2 cup), dried goji berries, dried |in moderation: all fruit (1 piece), all-fruit jelly |

| |cranberries (unsweetened) | |

| | |keep to a minimum: bananas, watermelon |

| |add later as S helpers: ½ grapefruit, ½ green apple, small cantaloupe | |

| |wedge, small mandarin, 1 plum, 1 handful of cherries | |

|Dairy |heavy cream (raw if possible), half + half, cottage cheese, ricotta |low fat or non-fat: yoghurt, Greek yoghurt, kefir, cottage cheese, |

| |cheese, Greek yoghurt, 1 cup full fat yoghurt, cheese, kefir (full fat),|ricotta cheese, sour cream |

| |butter, sour cream | |

| | |keep to a minimum: skim mozzarella, 2% hard cheese |

|Meats |all meats (fatty or lean) |lean meats: chicken breast, tuna packed in water, salmon, fish, lean |

| | |cuts of beef, turkey, lean deli meats |

|Eggs |whole eggs, egg whites |egg whites |

|Grains and Beans |add later as S helpers: 1/3 – ½ cup quinoa, ¼ cup brown rice, 1/3 – ½ |¾ cup cooked brown rice, quinoa, up to 1 ¼ cup cooked oatmeal, 2 pieces |

| |cup oatmeal, 1 piece of bread (sprouted, rye, or sourdough), ½ sprouted |of bread (sprouted, rye, or sourdough), 4-5 cups popped popcorn, whole |

| |tortilla/wrap, 1/3 to ½ cup cooked beans, 1/3 to ½ cup cooked legumes |grain flours |

| |(lentils, split peas, etc.) |all beans and legumes, up to 1 ½ cups cooked |

|Nuts and Seeds |coconut in all forms, coconut flour, nut flours |in moderation: 1 tsp nut butter |

| | | |

| |in moderation: raw and dry roasted nuts, raw and roasted seeds, nut |keep to a minimum (sprinkle): nuts |

| |butters | |

|Condiments |mustard, mayo, vinegar, cold-pressed oils (only cook with butter, |mustard, horseradish sauce, vinegar, low-fat dressing, soy sauce, |

| |coconut, or red palm oil), horseradish, full fat salad dressings, |chicken and beef broth/stock, spices and seasonings, unsweetened cocoa, |

| |non-sweet pickles, olives, nutritional yeast, beef and chicken |cold-pressed oils (1 tsp servings, max. 2 tsp), homemade ketchup |

| |broth/stock, spices and seasonings, unsweetened cocoa, Tamari/soy sauce,| |

| |homemade ketchup up to 1 Tbsp | |

|Sweeteners |low-glycemic sweeteners such as coconut sugar, grade B maple syrup, raw |low-glycemic sweeteners such as coconut sugar, grade B maple syrup, raw |

| |honey, chicory, etc. in moderation (up to 1 Tbsp per meal) |honey, chicory, etc. |

|Other Items |non-denatured whey protein powder, unsweetened almond or flax milk, |non-denatured whey protein powder, unsweetened almond or flax milk, |

| |glucomannan powder, low-carb whole wheat tortillas, Wasa light rye |glucomannan powder |

| |crackers, kelp noodles, unsweetened or 85% dark chocolate | |

All meals must be centered around a protein source.

Allow at least 2 ½ hours (better 3) between S and E meals, less if pregnant or exclusively breastfeeding.

Only complex carbs are permitted even for E meals, up to a maximum of 45 g (palm-sized portion) per meal.



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