Recommended Food List

Fats

Do not be afraid of fats. These are healthy fats and you need lots of them to keep weight on. Be liberal with them in cooking and drizzling them on salads and vegetables!

• Avocado oil, ghee, regular olive oil (use regular for cooking, extra virgin for dressings and sauces), red palm oil, cacao butter, cod liver oil, macadamia nut oil, sesame oil, and walnut oil.
• Nuts and seeds 

Veggies

Everything! You can eat nightshades (tomatoes, peppers and eggplants) in moderation. Strive for diversity (25 kinds of veggies and some allowable fruits per week). This is not an exhaustive list.

• Artichokes, asparagus, beets, beet greens, carrots, celery, cucumber, chicory, eggplant, endive, escarole, fennel, garlic, green beans, hearts of palm, jicama, leafy greens of all kinds, leeks, okra, onions, peas, peppers, purslane, scallions, sea vegetables, snap peas, snow peas, squashes. 
• All kinds of herbs: cilantro, parsely, dill, sage, rosemary, thyme, mint etc.
• Cruciferous veggies are especially healthy: arugala, bok choy, broccoli, brussels sprouts, cauliflower, collard greens, daikon, dandelion greens, horseradish, kale, kohlrabi, maca, mustard greens, raddichio, radishes, rapini, rutabaga, swiss chard, turnips, wasabi, watercress

Weeds/Wild plants 

As long as you are gathering from a pesticide/herbicide-free area, there are a lot of highly nutritious weeds that you can eat instead of throwing away when you are weeding your garden. Get a good field guide or take a local foraging class. You can either add these to salads or steam/stirfry/throw into omelets. Best when young and tender:

• Dandelion leaves and flowers, violet leaves and flowers, plantain leaves, amaranth, shepherd's purse, bittercress, henbit, gill-over-the-ground, chickweed, clover, nettles (the sting goes away when cooked, use gloves to gather), creeping cucumber fruits, wood sorrel, and more!

Resistant Starches 

These are the "good carbs," but you still want to limit your carb intake to under 50 grams a day or follow your practitioner's recommendation. As you can see, carbs add up quickly so these should be used more as toppings and to add taste and variety rather than as a main component of the meal.

Beans & carbs per cooked 1 cup:

Baby lima: 42 g

Black: 40 g

Blackeyed Peas: 36 g

Garbanzo: 46 g

Great northern: 38g

Large Lima: 40g

Navy: 48g

Pink: 48 g

Pinto: 44g

Red Kidney: 38g

Small Red: 40 g

Other Resistant Starches 

Cassava/yuca, celery root, green banana, green mango, green papaya, green plantain, jicama, millet, parsnip, potato starch, white basmati rice, rutabaga, sorghum, sweet potato, taro root, turnip, yam

Fruits

Wild berries, lemons, limes, tomatoes, avocados, olives

Mushrooms

All kinds, but especially lion's mane, reishi, and cordyceps

Protein

Meat should be lean, as we strive to avoid animal fats as much as possible, except for fish. Fish have healthy fats. Eat 1 gram of protein per kilogram of weight per day: (55 g/day for my mom)

Pastured and grassfed meats! FYI: 1 oz equals about 2 Tablespoons

Type of meat + grams of protein:

• Pasture-raised eggs 5.5 g/egg
• Beef: 8.8 g/oz
• Lamb: 8 g/oz
• Pork: 7.4 g/oz
• Chicken: 8.3 g/oz
• Turkey: 7.8 g/oz
• Emu: 8 g/oz
• Venison 7g/oz
• Duck: 6.6/oz

Wild-caught fish

• Salmon: 5.5g/oz
• Sardines: 7g/oz
• Anchovies: 17.3g/oz (read sodium label if not fresh!)
• Cod: 6.5g/oz
• Haddock: 4.5g/oz
• Trout: 7.6/oz
• Mackerel: 6.8g/oz

Other good foods & beverages

• Coffee & tea (black, green, white, herbal) - sweeten with stevia and use nut milk creamers
• Waters infused with fruits (not juices), herbs such as mint, cucumbers
• Cocoa sweetened with stevia, make with unsweetened nut milk
• Yogurts made from nuts. Buy them plain and add stevia and berries for flavor
• Smoothies made with acceptable ingredients (see recipes)