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.


  • 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


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


  • 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


  • Salmon
  • Chia Seeds
  • Flax seeds
  • Hemp seeds
  • Grass-fed beef
  • Pasture-Raised Eggs
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Ghee
  • Grass-fed butter


  • 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