Eat 3 meals each day of protein (approximately the size of your palm) and veggies. In between meals you can snack on more veggies or 1/4 cup of nuts.
A TYPICAL DAY
BREAKFAST: Egg dish (frittatta, scramble or omelette), protein shake or low-carb bar & coffee
SNACK: 1/4 cup of mixed, raw, unsalted nuts
LUNCH: Salad & water
SNACK: 1/4 cup of mixed, raw, unsalted nuts
DINNER: Protein and a cooked vegetable & red wine
OTHER: Typically, I will have an additional raw veg snack during the day. A few times a week I'll have a square of chocolate (must be greater than 70% cocoa) or some cocoa nibs. I always have a large "sippee" cup with me and I drink lots of water.
REMEMBER: Veggies* are free foods, so eat as much as you want. You can't starve eating this way!
* Does not include potatoes, winter squash, cooked beets and carrots or english peas.
LIST OF FOODS
PROTEIN - Approximately the size of your palm or smaller
- Beef, lamb & pork - lean cuts and grass fed are best
- Chicken & other poultry - free-range is best
- Fish - wild, rather than farm raised is best
- Eggs - look for omega-3, free range
- Tofu (firm) & shirataki noodles
- Edamame
- Fresh cheese - low fat cottage cheese, water-packed mozzarella, ricotta, feta, etc.
- Soy or almond milk - make sure it is labeled "unsweetened"
- Yogurt - plain, unsweetend
VEGETABLES - Eat a lot!!!
- Leafy greans - lettuces, arugula, collards, chard, spinach, endive, kale, spinach, etc.
- Artichokes
- Broccoli, broccolini & broccoli rabe
- Brussel sprouts
- Cabbage
- Cauliflower
- Cucumber (and Pickles)
- Fennel
- Green beans
- Mushrooms
- Olives
- Onions
- Peppers
- Snap peas and snow peas
- Yellow squash and zucchini
** Some vegetables are too sugary and starchy. Avoid cooked beets, carrots and corn as well as english peas, root vegetables (parsnips, turnips, etc.), potatoes, winter squash (acorn, butternut, etc.)
CONDIMENTS AND FLAVORINGS - Rely on these items to make these healthy items even more delicious.
- Extra-virgin olive oil "evoo"
- Sesame oil - gives a nice asian flair to foods
- Garlic - makes everything yummy
- Mustard - so flavorful and totally low cal
- Vinegars
- Steak sauce and worchestershire
- Hot sauce
- Salt & pepper
- Herbs - parsley, oregano, basil, etc.
- Spices - curry, cumin, coriander, cinnamon, cayanne, red pepper, etc.
BEVERAGES
- Coffee & Tea
- Red wine & spirits
NUTS
- Eat unsalted, raw nuts, with the exception of peanuts which may be roasted
- Avoid sunflower seeds (too high in bad fat) and cashews (too high in sugar)
- You can have 1 Tablespoon of peanut butter or other nut butter instead. Make sure it is natural and no sugar added.
My food bible, Dr. Gundry's Diet Evolution has a full list of Friendly and Unfriendly Foods, pages 58 - 70.
