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
