| Vegetables & Legumes |
Level 1
Introduction |
Level 2
Progression |
Level 3
Transformation |
| Most vegetables (see starches) |
Yes |
Yes |
Yes |
| Legumes (all except soy) |
Yes |
Yes |
Yes |
| Pickles (in brine) |
Yes |
Yes |
Yes |
| Olives (in brine) |
Yes |
Yes |
Yes |
| Soy (fermented) - tempeh, tamari, miso, etc. |
Yes |
3 x per week |
No |
| Soy (unfermented) - tofu, soy sauce, soy beans, soy oil, etc. |
Yes |
No |
No |
| Fruits |
1 |
2 |
3 |
| Any fruits |
Yes |
Yes |
Yes |
| Dried fruit (serving = 30 grams or 1.05 oz) |
2 x per week |
2 x per week |
2 x per week |
| Fats, oils, nuts & seeds (unroasted, unsalted) |
1 |
2 |
3 |
| Eggs (free range/organic) |
Yes |
Yes |
Yes |
| Animal fats - butter, ghee, duck fat, lard, etc. |
Yes |
Yes |
Yes |
| Raw nuts, seeds and their products - nut butters, meal, milk, flour |
Yes |
Yes |
Yes |
| Coconut - aminos, milk, butter, cream, flakes, flour, yogurt |
Yes |
Yes |
Yes |
| Plant oils (except peanut, vegetable, soy and corn) |
Yes |
Yes |
Yes |
| Hydrogenated oils |
Yes |
No |
No |
| Meat (grass fed/wild caught where possible) |
1 |
2 |
3 |
| Beef, lamb |
Yes |
Yes |
Yes |
| Poultry |
Yes |
Yes |
Yes |
| Seafood |
Yes |
Yes |
Yes |
| Pork |
Yes |
Yes |
Yes |
| Game (rabbit, duck, kangaroo, venison, etc.) |
Yes |
Yes |
Yes |
| Offal (kidney, brain, heart, liver, etc.) |
Yes |
Yes |
Yes |
| Cured meat (preservative and sugar free) |
Yes |
Yes |
Yes |
| Cured meat |
Yes |
1 x per week |
No |
| Breaded meats (crumbed fish, schnitzels, etc.) |
1 x per week |
No |
No |
| Grains, starches and corn |
1 |
2 |
3 |
| Sweet potatoes, yams |
Yes |
Yes |
Yes |
| 'Psuedo' whole grains - buckwheat, quinoa, amaranth |
Yes |
3 x per week |
No |
| Tapioca/yuca, arrowroot |
Yes |
2 x per week |
No |
| Whole grains - oats, rice (brown, black, wild, etc.), wheat, barley, spelt, rye |
Yes |
2 x per week |
No |
| Corn - cob, meal, tortillas, polenta, tacos, chips, popped |
Yes |
1 x per week |
No |
| Potatoes - white, black, purple, red, etc. |
Yes |
No |
No |
| Refined grains - bread (white, brown, etc.), rice (white), pasta, tortillas,
pastries, etc. |
3 x per week |
No |
No |
| Dairy (includes cow, sheep and goats) |
1 |
2 |
3 |
| Butter, ghee |
Yes |
Yes |
Yes |
| Milk, cheese, sour cream, cream, yogurt (unsweetened), kefir, protein
powder |
1 x per day |
4 x per week |
No |
| Sweet stuff |
1 |
2 |
3 |
| Stevia, raw honey, coconut sugar/nectar, maple syrup, date syrup, agave |
Yes |
4 tsp per week |
2 tsp per week |
| Dark chocolate (serving = 2 medium size squares) |
6 x per week |
3 x per week |
No |
| Aspartame, saccharine, sugar, artificial sweeteners (Equal, NutraSweet,
etc.) |
4 x per week |
No |
No |
| Chocolate, lollies, non-compliant ice cream and dessert |
1 x per week |
No |
No |
| Drinks |
1 |
2 |
3 |
| Filtered water |
Yes |
Yes |
Yes |
| Carbonated water |
Yes |
Yes |
Yes |
| Kefir (non-dairy) |
Yes |
Yes |
Yes |
| Kombucha |
Yes |
Yes |
Yes |
| Coconut water |
Yes |
Yes |
Yes |
| Vegetable juice (home-made preferable) |
Yes |
Yes |
Yes |
| Herbal tea |
Yes |
Yes |
Yes |
| Almond milk |
Yes |
Yes |
Yes |
| Coffee, tea (black and green) |
Yes |
Yes |
2 x per day |
| Beer, wine, spirits |
1 x per day |
2 x per week |
No |
| Fruit juice (home-made preferable) |
Yes |
1 x per week |
No |
| Rice milk |
Yes |
No |
No |
| Soft drinks (all forms, including energy drinks, diet drinks, etc.) |
2 x per week |
No |
No |
| Snacks |
1 |
2 |
3 |
| Sun-dried tomatoes (in compliant oil) |
Yes |
Yes |
Yes |
| Hummus (compliant ingredients only) |
Yes |
Yes |
Yes |
| Sweet potato/beetroot/kale chips |
Yes |
Yes |
2 x per week |
| Potato chips/crisps |
1 x per week |
No |
No |
| Other |
1 |
2 |
3 |
| Cocao |
Yes |
Yes |
Yes |
| Vanilla extract (sugar/alcohol free) |
Yes |
Yes |
Yes |
| Baking soda, baking powder |
Yes |
Yes |
Yes |
| Spices, herbs |
Yes |
Yes |
Yes |
| Agar Agar (kanten), gelatin, citric acid, yeast |
Yes |
Yes |
Yes |
| Fish sauce (sugar free) |
Yes |
Yes |
Yes |
| Apple cider vinegar |
Yes |
Yes |
Yes |
| Compliant salad dressings i.e., olive oil, eggs, lemon, etc. |
Yes |
Yes |
Yes |
| Vinegar (free from sugar, colours or additives) |
Yes |
3 tsp per week |
1 tsp per week |
| Non-compliant salad dressing and sauces |
yes |
No |
No |
| MSG, nitrates/nitrites artificial flavours/colours |
2 x per week |
No |
No |
| Deep fried food |
1 x per week |
No |
No |
| Notes |
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|
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Some items in the guidelines may have a per day/week maximum. This figure represents the TOTAL amount you can consume for that day or
week. For example alcohol, 1 x per day means one beer OR one wine, OR one spirit per day, not one of each per day.
If you find something that is not in the guidelines, check our support page by performing a word search for it. If you still can't find the item, it is most probably non-compliant and safer to leave out.