Cheat Sheet

I understand that some individuals prefer a more structured approach to their diet. For this reason, I have included a cheat sheet of food options that pair well with intermittent fasting. While it is not mandatory to strictly adhere to these food options, it can serve as a helpful guide for individuals who are seeking a nutrient-dense diet during the eating window. I still highly recommend you view the entire course on the paleolithic diet or keto diet as those courses contain loads of valuable information.

Proteins

• Grass-fed beef
• Pasture-raised chicken and turkey
• Wild-caught fish and seafood
• Game meats (e.g., bison, elk, venison)
• Organ meats (e.g., liver, heart)
• Eggs

Fruits

• Berries (e.g., blueberries, strawberries, raspberries)
• Apples
• Oranges
• Bananas
• Pineapple
• Mango
• Papaya
• Avocado

Vegetables

• Leafy greens (e.g., spinach, kale, arugula)
• Broccoli
• Cauliflower
• Carrots
• Sweet potatoes
• Squash (e.g., zucchini, butternut squash)
• Bell peppers
• Onions
• Garlic

Nuts and seeds

• Almonds
• Cashews
• Walnuts
• Macadamia nuts
• Pistachios
• Pumpkin seeds
• Sunflower seeds
• Chia seeds
• Flaxseeds

Fats

• Salmon
• Chia Seeds
• Flax seeds
• Hemp seeds
• Grass-fed beef
• Pasture-Raised Eggs

• Coconut oil
• Olive oil
• Avocado oil
• Ghee
• Grass-fed butter

Beverages

• Water
• Herbal tea
• Black coffee (in moderation)
• Electrolyte Drinks
• Coconut water

Foods to avoid or limit

• Refined grains
• Legumes (e.g., beans, lentils, peanuts)
• Trans fats
• Seed oils
• Processed foods
• Sugars and sweeteners (e.g., white sugar, high fructose corn syrup)
• Artificial additives (e.g., food dyes, preservatives)
• Alcohol