Proteins

  • [ ] Eggs + Egg Whites
  • [ ] Wild-caught salmon
  • [ ] Tuna (packed in water or olive oil)
  • [ ] Organic chicken breast or thighs
  • [ ] Ground turkey or turkey breast
  • [ ] Grass-fed beef (in moderation)
  • [ ] Greek yogurt (unsweetened, dairy or plant-based)
  • [ ] Cottage cheese or sheep/goat cheese (if tolerated)
  • [ ] Lentils, black beans, chickpeas
  • [ ] Tempeh or tofu
  • [ ] Protein powder (pea, whey isolate, collagen)

Healthy Fats

  • [ ] Avocados
  • [ ] Extra virgin olive oil
  • [ ] Coconut oil
  • [ ] Nuts: almonds, walnuts, pistachios
  • [ ] Seeds: chia, flax, pumpkin, hemp
  • [ ] Nut butters (no added sugar/oils)
  • [ ] Fatty fish (salmon, sardines, mackerel)
  • [ ] Olives

Non-Starchy Vegetables

  • [ ] Leafy greens: spinach, arugula, kale, romaine
  • [ ] Cruciferous veggies: broccoli, cauliflower, cabbage, Brussels sprouts
  • [ ] Zucchini, bell peppers, cucumbers
  • [ ] Asparagus, green beans, mushrooms
  • [ ] Onions, garlic, leeks
  • [ ] Carrots, celery, radishes

Smart Carbohydrates

  • [ ] Sweet potatoes
  • [ ] Quinoa
  • [ ] Steel-cut or rolled oats
  • [ ] Brown rice or wild rice
  • [ ] Lentils and legumes
  • [ ] Berries: blueberries, raspberries, strawberries
  • [ ] Apples, pears, kiwi
  • [ ] Beets and winter squash
  • [ ] Sprouted grain or low-carb tortillas
  • [ ] Sprouted non-flour bread (e.g., Ezekiel 4:9, Silver Hills Sprouted Power)
  • [ ] Sourdough bread (preferably whole grain, naturally fermented)

Fermented & Gut-Health Foods

  • [ ] Sauerkraut or kimchi
  • [ ] Greek or coconut yogurt with live cultures
  • [ ] Miso paste
  • [ ] Apple cider vinegar
  • [ ] Kombucha (low sugar)

Pantry Staples

  • [ ] Low-sodium bone broth or veggie broth
  • [ ] Canned wild salmon or sardines
  • [ ] Coconut milk (unsweetened)
  • [ ] Tamari or coconut aminos
  • [ ] Herbs and spices: turmeric, ginger, cinnamon, rosemary, cumin
  • [ ] Green tea or herbal teas
  • [ ] Dark chocolate (70%+ cacao, minimal sugar)

Optional Supplements to Discuss with Your Coach

  • [ ] Magnesium (glycinate or citrate)
  • [ ] Omega-3s
  • [ ] Vitamin D3 + K2
  • [ ] Ashwagandha or adaptogens (case-by-case)
  • [ ] Creatine