🤏 = small amounts only.
| Fibre-rich veggies | Bamboo shoots, beetroot, broccoli, cabbage, carrot, cauliflower, celery, courgette, cucumber, fennel, green beans, leafy greens, leek greens, lettuce, mushrooms, okra, pak choi, parsnip, pumpkin, radish, spinach, squash, sweet potato, turnip |
|---|---|
| Fruits | Apple, apricot, banana, blackberries, blueberries, dragon fruit, fig, fruit purees & compotes, guava, kiwi 🤏, lemon, lime, mango 🤏, melon, papaya, passion fruit 🤏, peach, pear, pineapple 🤏, plum, pomegranate, strawberries, watermelon |
| Easy digest carbs | Arrowroot, buckwheat flour, buckwheat pasta, cassava, millet, oats, polenta, potatoes, pumpkin, rice cakes, rice flour, rice noodles, rice porridge, rice vermicelli, sweet potato, tapioca, taro, white rice, yam |
| Pantry | Dark chocolate 85% 🤏, honey 🤏 |
| Lean proteins | Chicken, chickpeas 🤏, collagen, eggs, gelatin, lentils 🤏, red meat 🤏, tempeh 🤏, tofu, turkey, white fish (cod, haddock, snapper, sole) |
| Healthy fats | Avocado oil, butter 🤏, chia, coconut cream 🤏, coconut oil, fish oil, ghee, ground flaxseed, hemp oil, olive oil, pumpkin seed oil, pumpkin seeds, sesame oil, sesame seeds 🤏, sunflower seeds 🤏, tahini 🤏 |
| Broth & drinks | Barley water, bone broth, chicken broth, coconut water, fish broth, herbal teas (chamomile, cinnamon, clove, fennel, ginger, peppermint), lemon water, lightly salted water, papaya juice, rice water, vegetable broth, warm/filtered water — aim for ~3L a day |
| Herbs & spices | Basil, bay leaf, black pepper 🤏, cardamom, cinnamon, cloves, coriander, cumin, dill, fennel seeds, fenugreek seeds, galangal, garlic, ginger, lemongrass, mint, oregano, parsley, star anise, thyme, turmeric, white pepper |