Based on a 1,600 Calorie Diet
Derived from Metagenics
Click here for an easy to follow sample menu.
Start off every morning with a glass of room temperature or hot water with freshly squeezed lemon juice.
List One: Unlimited
The best way to consume most vegetables is in their fresh, raw form. When cooking vegetables, it is important to avoid overcooking as this may jeopordize the nutrient content. Try not boil vegetables unless you are making soup.
One cup of cooked vegetables or fresh veggie juice or two cups of raw vegetables equals 1 serving.
Bell or other peppers
Chives, onion, leek, garlic
Cabbage (all types)
Greens: bok choy, escarole, swiss chard, kale, collard greens, spinach, dandelion, mustard or beet greens.
Lettuce/mixed greens: romaine, red and green leaf, endive, spinach, arugula, radicchio, watercress, chicory
String beans, green or yellow
Tomatoes (including juice)
List Two: 1 serving
Average serving size = 1/2 cup, or as indicated.
Beets, winter squash, such as acorn or butternut squash
Sweet potatoes or yams, 1/2 medium baked
Carrots, 1/2 cup cooked or 2 medium raw or 12 baby carrots
List Three: 2 servings
Although fruits have many benefits, they are not as nutrient dense as vegetables and have a higher sugar content. Consequently, fruits should not be favoured over veggies.
Apple, 1 medium
Applesauce (unsweetened), 1 cup
Apricots, fresh - 3 medium dry - 6 halves
Banana, 1 medium
Berries: blackberries, blueberries, cranberries, raspberries, strawberries, 1 1/2 cup
Cherries, 15 large
Figs, fresh - 2, dry - 2
Grapefruit, 1 whole
Juice, fresh 1 cup
Mango, 1/2 small
Melons, cantaloupe 1/2 small, honeydew 1/4 medium, watermelon 2 cups
Nectarine, 2 small
Orange, 1 large
Papaya, 1 1/2 cups
Peach, 2 small
Pineapple, 1/2 cup
Plums, 2 small
Prunes, 4 medium
Raisins, 2 tbsp.
Tangerine, 2 small
Watermelon, 2 cups
Cinnamon, mustard, tamari soy sauce, apple cider vinegar, lime, lemon, flavoured extracts (e.g., vanilla or almond), other herbs/spices, stevia)
List Four: 1 serving
Choose whole grain products as they will provide more nutrients and health-promoting properties compared to those that are refined.
1 serving = 1/2 cup, or as directed.
Amaranth, teff, or quinoa
Basmati or other brown rice, wild rice
Barley, buckwheat groats, or millet
Bulgur (cracked wheat)
Natural wheat and barley cereal, 1/4 cup
Whole oats, raw 1/3 cup; cooked oatmeal 3/4 cup
Whole-wheat, spelt, or kamut berries
100% whole-wheat, spelt, or kamut pasta
Whole-grain rye, sesame, or wheat crackers, 3 each
Bread: mixed whole-grain or 100% whole rye, 1 slice
Low-carb tortilla, 2
Whole-wheat tortilla or pita, 1/2
List Five: 2 servings
1/2 cup of the following cooked or sprouted is equal to one serving.
Beans: garbanzo, pinto, kidney, black, lima, cannellini, navy, mung beans, fat-free refried, green soy beans (edamame)
Split peas, sweet green peas, lentils
Hummus, 1/4 cup
Bean soups, 3/4 cup
List Six: 4 servings
Flaxseed, safflower, sunflower, 1 tsp.
Walnut oil, 1 tsp.
Grapeseed oil, 1 tsp.
Extra virgin olive oil, 1 tsp.
Ripe or green olives, 10 medium
Mayonnaise (from canola or grapeseed oil), 1 tsp.
List Seven: 3 servings
When choosing meats, try to primarily consume lean meats such as fish, skinless chicken, turkey, etc. Opting for animal products that are grass-fed and do not contain antibiotics or hormones is ideal.
Average serving size = 3 oz/, or as indicated - measure after cooking. Meat, poultry, and fish should be grilled, baked or roaster; fish can also be poached.
Poultry: chicken or cornish hen (breast only), turkey
Leg of lamb, lean roast
Wild game: venison, 3oz.; elk or buffalo, 4 oz.
Fish, including shellfish 3 oz. fresh or 3/4 cup water-packed
Eggs, 2 whole or 3 egg whites plus 1 whole egg
Egg substitute, 2/3 cup
Tofu, 8 oz. or 1 cup (fresh), or 3.5 oz. cube (baked)
Tempeh, 3 oz. or 1/2 cup
Soy burger, 4 oz.
TVP soy protein concentrate, 1/3 cup dry = 1/2 serving
Cottage cheese, 3/4 cup
Ricotta, 1/2 cup
Mozzarella, 2 oz., or 1/2 cup shredded
Parmesan cheese, 2 tbsp. grated = 1/2 serving
List Eight: 1 serving
Nuts and seeds are most beneficial when eaten raw.
1 serving = 100 calories. Nuts and seeds are a good source of essential fatty acids.
Almonds or hazelnuts, 10-12 whole nuts
Walnut or pecan halves, 7-8
Peanuts, 18 nuts or 2 tbsp.
Pistachios, sunflower, pumpkin, or sesame seeds, 2 tbsp.
Nut butter, 1 tbsp. made from above nuts
List Nine: 1 serving
Average serving size = 6 oz., or as indicated
Yogurt, plain, 4 oz.
Almond, rice, coconut, hemp milk
Decaffeinated, herbal, or green tea; decaffeinated
Water; seltzer, plain, or flavoured
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