K, guys. Hold onto your hats for this one. It will be the most fun of all the phases. I can already tell.
Bring on the healthy fats!
Basic Meal Plan
Breakfast- fruit, fat/protein, grain, veggie
Snack- healthy fat, veggie
Lunch- fat/protein, veggie, fruit
Snack- healthy fat, veggie
Dinner- fat/protein, veggie, grain/starch
Phase Three Food List (beware: this list is supa long. Don’t get overwhelmed with all the food you’re allowed to eat.)
Veggies: Arrowroot, artichokes, arugula, asparagus, AVOCADO!, bean sprouts, beans (green, wax yellow, French), beets (greens, roots), bok choy, broccoli florets, brussel sprouts. cabbage (all types), carrots, cauliflower florets, celery (including tops), chicory (curly endive), collard greens, cucumbers, eggplant, endive, fennel, green chiles, green onions, heart of palm, jicama, kale, kohlrabi, leeks, lettuce (any except iceberg), mixed greens, mushrooms, orka, olives (any type), onions (red and yellow), peppers (bell, pepperoncini), radishes, rhubarb, spinach, spirulina, sprouts, sweet potatoes/yams, tomatoes (fresh and canned, round, plum, cherry), watercress, winter or yellow summer squash, zucchini
Fruits: Blackberries, blueberries, cherries, cranberries, grapefruit, lemons, limes, peaches, plums, prickly pears, raspberries
Animal Protein: Beef (filet, lean ground), buffalo meat (ground), calamari, chicken (boneless, skinless dark or white meat), clams, corned beef, crab (lump meat), deli meats (nitrate-free turkey, chicken, roast beef), eggs (whole), game (pheasant), halibut (fillet), harring, lamb, liver, lobster meat, oysters, pork (chops, loin roast), rabbit, salmon (fresh, frozen, nitrate-free smoked), sardines (packed in olive oil), sausages (nitrate-free turkey and chicken), scallops, sea bass fillet, shrimp, skate, trout, tuna (packed in water or oil), turkey, turkey bacon (nitrate-free)
Vegetable Protein: Almond milk (unsweetened), almond cheese, almond flour, cashew milk, chickpeas/garbanzo beans, dried or canned beans (adzuki, black, butter, cannellini Great Northern, kidney, lima, navy, pinto, white), hemp milk (unsweetened), lentils
Broths, Herbs, Spices, Condiments: Brewer’s yeast, broths (chicken, beef, veggie, no additives or preservatives), carob chips, dried herbs (all types), fresh herbs (all types), garlic (fresh), ginger (fresh), horseradish (prepared), ketchup (no sugar added, no corn syrup), mustard (prepared or dry), natural seasonings (Bradd Liquid Aminos, coconut amino acids, tamari), non-caffeinated herbal teas or Pero, pickles (no sugar added), salsa, seasonings (black and white pepper, chili powder, cinnamon, crushed red pepper flakes, cumin, curry powder, nutmeg, onion salt, raw cacao powder, sea salt, Simply Organic seasonings), sweeteners (Stevia, Xylitol, birch only), tomato paste, tomato sauce (no sugar added), vanilla or peppermint extract, vinegar (any type except rice)
Grains and Starches: Barley (black or white), steel-cut oats, quinoa, sprouted-grain (bagels, bread, tortillas), wild rice
Healthy Fats: Avocado, coconut (milk, cream, water), hummus, mayonnaise (safflower), nutes (raw, almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts), but/seed butters and pastes (raw), oils (coconut, grapeseed, olive, sesame, toasted sesame-Asian), seeds (raw, flax, hemp, pumpkin, sesame, sunflower), tahini
Head back to The Basics or search around the site.
fast metabolism diet experience 