Quick Reference Cheat Sheet

Use this as a cheat sheet that can help you navigate the foods to include and exclude during your 30-day challenge.

Foods to Include

Meats and Poultry

• Grass-fed beef
• Lamb
• Pork
• Chicken
• Turkey
• Duck
• Game meats (e.g., venison, bison)
• Organ meats (e.g., liver, heart)

Seafood

• Fish (e.g., salmon, tuna, mackerel, sardines)
• Shellfish (e.g., shrimp, crab, clams, mussels)
• Squid
• Octopus

Eggs

• Chicken eggs
• Duck eggs
• Quail eggs

Vegetables

• Leafy greens (e.g., spinach, kale, collard greens, Swiss chard)
• Cruciferous vegetables (e.g., broccoli, cauliflower, cabbage, Brussels sprouts)
• Root vegetables (e.g., carrots, beets, parsnips)
• Squash (e.g., zucchini, butternut squash, spaghetti squash)
• Bell peppers
• Asparagus
• Green beans
• Mushrooms
• Onions
• Garlic
• Avocado

Fruits

• Berries (e.g., strawberries, blueberries, raspberries, blackberries)
• Stone fruits (e.g., peaches, plums, cherries)
• Citrus fruits (e.g., oranges, lemons, limes, grapefruit)
• Apples
• Pears
• Grapes
• Bananas
• Pineapple
• Mango
• Kiwi
• Melons

Nuts and Seeds

• Almonds
• Cashews
• Hazelnuts
• Macadamia nuts
• Pecans
• Walnuts
• Chia seeds
• Flaxseeds
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds

Healthy Fats

• Extra virgin olive oil
• Avocado oil
• Coconut oil
• Ghee (clarified butter)
• Animal fats (e.g., tallow, lard)
• Nut and seed butters (e.g., almond butter, cashew butter, sunflower seed butter)

Dairy Alternatives

• Almond milk
• Coconut milk
• Cashew milk
• Dairy-free yogurt alternatives (e.g., coconut yogurt)

Grain-free Flours

• Almond flour
• Coconut flour
• Cassava flour
• Tapioca flour
• Arrowroot flour

Sweeteners

• Raw honey
• Pure maple syrup
• Stevia (in moderation)
• Dates

Herbs and Spices

• Fresh herbs (e.g., basil, parsley, cilantro, mint)
• Dried herbs (e.g., oregano, thyme, rosemary)
• Spices (e.g., cinnamon, ginger, turmeric, cumin, paprika, chili powder)

Foods to Exclude

Grains

• Wheat (including bread, pasta, and pastries)
• Rice
• Corn
• Oats
• Barley
• Rye
• Quinoa
• Millet
• Bulgur
• Couscous

Legumes

• Beans (e.g., black beans, kidney beans, pinto beans)
• Chickpeas
• Lentils
• Peanuts (including peanut butter)
• Soy (including tofu, tempeh, edamame, and soy-based products)

Dairy

• Milk
• Cheese
• Cream
• Butter
• Ice cream
• Yogurt

Refined Sugars and Artificial Sweeteners

• White sugar
• Brown sugar
• High fructose corn syrup
• Agave syrup
• Aspartame
• Sucralose
• Saccharin

Processed Foods and Ingredients

• Fast food
• Frozen meals
• Chips
• Candy
• Soda
• Processed meats (e.g., hot dogs, deli meats with additives)
• Hydrogenated oils (e.g., margarine, vegetable shortening)
• Artificial additives, colors, and preservatives

Vegetable and Seed Oils

• Canola oil
• Corn oil
• Soybean oil
• Sunflower oil
• Safflower oil
• Grapeseed oil

Alcohol

• Beer
• Wine
• Spirits
• Liqueurs
• Cocktails with added sugars

Grain-based Snacks and Treats

• Crackers
• Cookies
• Cakes
• Muffins
• Pancakes
• Waffles
• Granola bars