Processed Foods 0%
Refined foods 0%
Salt and Sugar 0%
Animal Food/Egg/Milk and dairy products <2%
Grains <10%
Cooked food <20%
Fruits 35% to 40%
Raw/Steamed Vegetables >50%
Exercise: Walk more than 10000 steps/day

Follow diet plan for duration of 1 week to 3 months for positive outcome.

Fruits – apple, banana, blackberries, blueberries, cranberries, grapefruit, kiwi, lemon, mangoes, orange, papaya, pear, peach, raspberries, strawberries, watermelon, etc.
Fruits as vegetables – acorn squash, avocado, bell pepper, butternut squash cucumber, eggplant, green pepper, okra, olives, peppers (all types), pumpkin, tomatillo, tomato, zucchini, etc.

Flowers – broccoli, cauliflower, etc.
Stems and leaves – artichokes, arugula, asparagus, basil, beet greens, Belgian endive, bok choy, brussels sprouts, cabbage (any type including green, white, red), celery, cilantro, collard greens, green onion, kale, lettuce (all varieties), mustard greens, parsley, rhubarb, salad greens, scallions, seaweed (including kelp powder), spinach, Swiss chard, turnip greens, etc.

– beets, carrots, garlic, ginger, jicama, leeks, onions, potatoes (all varieties), radish, rutabaga, turnips, etc.; also pearl tapioca
Other – corn, water chestnuts

– adzuki beans, black beans, black-eyed peas, cannellini beans, chickpeas/garbanzo beans, green beans, kidney beans, lentils, lima beans, peanuts, peas, pinto beans, soybeans/edamame, white beans, etc.; also tofu, silken tofu, soy crumbles
Mushrooms – baby bella, cremini, oyster, Portobello, shiitake, white mushroom, etc.
Fermented vegetables – sauerkraut

Nuts and seeds
Almonds, cashew, coconut, hazelnut, macadamia, peanut (listed as a legume), pecan, pine nuts, pistachio, walnuts, etc.
Flax seeds, sesame seeds, sunflower seeds
Nut and seed butters – e.g. natural peanut butter, tahini
Nut and seed flours – e.g. almond meal

Whole grains
Amaranth, barley, buckwheat, corn, kamut, millet, oats (raw/old-fashioned), quinoa, rye, brown rice, sorghum, spelt, teff, wheat, etc.
Cracked grains – e.g. bulgur
Flours e.g. oat flour, spelt flour, whole grain flour, whole wheat pastry flour
In breads, pastas etc. – e.g. whole wheat couscous, rice pasta, whole grain pasta, whole wheat pasta, whole grain tortilla or sandwich wrap, whole wheat buns, whole wheat breadcrumbs
Toasted wheat germ, vital wheat gluten, baked tortilla chips, low-fat granola

Herbs and spices
Basil, cilantro, dill, mint, oregano, parsley, rosemary, sage, tarragon, thyme
Allspice, black pepper, caraway seeds, cayenne pepper, celery seeds, cinnamon, coriander, cumin, curry powder, garam masala, garlic powder, ginger, Italian seasoning, nutmeg, Old Bay seasoning, onion powder, poppy seeds, pumpkin pie spice, paprika, smoked paprika, red pepper flakes

Wet sweeteners – agave nectar, barley malt syrup, brown rice syrup, fruit syrup, maple syrup, molasses, pureed fruits (applesauce, bananas), preserves and jams
Dry sweeteners – date sugar, evaporated cane juice, raw sugar, Sucanat, stevia, turbinado sugar
Dried fruits such as dates and raisins
Apple juice concentrate, orange juice, other fruit juices

Dairy substitutes
Unsweetened nondairy milk – almond milk, lite coconut milk, rice milk, soy milk, etc.
Plain soy yogurt
Use 1 part ground flaxseed meal to 3 parts water as an egg replacers

Condiments and pantry (minimal use)
Chili sauce, hot sauce, marinara sauce, miso, mustard, dill pickles, non-fat low-sodium salsa, Sambal Oelek (chili paste), sea salt, low-sodium soy sauce, tamari, tomato sauce, vegetable bouillon/Vegit, vegetable broth, vinegar (e.g. apple cider, balsamic, rice, white)
Nutritional yeast
Baking powder, baking soda, unsweetened applesauce, pumpkin puree, cornmeal, low-fat graham crackers, mint extract, vanilla extract, xanthan gum, yeast


Drink water

While the “lower quality” plant proteins may be lacking in one or more of the essential amino acids, as a group they contain all of them.

Refined carbohydrates
Crackers, pastas (except whole grain varieties), white bread
Most cakes and pastries
Added vegetable oils
Corn oil, olive oil, peanut oil, etc.
Cod, salmon, tuna, etc.
soda (soda=carbonated cold drinks)

Try to eliminate all animal-based products from your diet, but do not obsess over it. E.g. if a tasty vegetable soup has a chicken stock base, or if a hearty loaf of whole wheat bread includes a tiny amount of egg, don’t worry about it – these quantities are very likely nutritionally unimportant
All kinds of Meat
Hamburger, steak, lard, etc.
Chicken, turkey, etc.
Cheese, milk, yogurt, etc.
Eggs and products with a high egg content (e.g. mayonnaise)

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