Food glorious food. Eating is simply one of life’s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey to better health. Understanding what portions and servings are is important to developing healthy eating habits for a lifetime.  Use The Daniel Plan Plate as a guideline for every meal:

 

 

50 Percent Non-Starchy Vegetables

  • – Asparagus
  • – Bell peppers (yellow, green, red, orange)
  • – Bok choy
  • – Broccoli
  • – Brussels sprouts
  • – Cabbage
  • – Cauliflower
  • – Celery
  • – Collard greens
  • – Cucumbers
  • – Dandelion Greens
  • – Eggplant
  • – Fennel
  • – Green beans
  • – Jicama
  • – Kale
  • – Leeks
  • – Lemons
  • – Lettuce
  • – Limes
  • – Mesclun
  • – Mushrooms
  • – Mustard greens
  • – Okra
  • – Onions
  • – Radish
  • – Sea Vegetables
  • – Shiitake mushrooms
  • – Snap peas
  • – Spinach
  • – Swiss chard
  • – Tomatoes
  • – Watercress
  • – Zucchini

25 Percent Lean Proteins: Healthy Animal Protein OR Vegetarian Protein

Meats & Seafood options

(Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)

  • – Anchovies
  • – Beef, lean cuts
  • – Chicken, ground white meat
  • – Chicken, skinless
  • – Clams
  • – Crab
  • – Flounder
  • – Haddock
  • – Herring
  • – Lamb
  • – Mackerel
  • – Oysters
  • – Salmon, wild
  • – Sardines
  • – Scallops
  • – Shrimp
  • – Snapper
  • – Trout
  • – Tuna (low-mercury)
  • – Turkey, ground white meat
  • – Turkey, skinless

Vegetarian Options

(Please noteCombining one or more protein sources at a meal is helpful. Adequate intake with a wide variety of foods from all food groups should fulfill your protein needs.)

  • – Artichokes
  • – Arugula
  • – Asparagus
  • – Avocado
  • – Broccoli
  • – Brussels sprouts
  • – Collard Greens
  • – Cheese (hard cheese: Parmesan or extra-sharp) (1-2 tablespoons)
  • – Kale
  • – Mushrooms
  • – Nut butters
  • – Quinoa
  • – Spinach
  • – Tofo (organic)
  • – Whole Eggs, preferably omega-3

25 Percent Whole Grains or Starchy Vegetables

(Vegetables with an “*” is to be eaten in moderation when reducing carbohydrates, which are the starchier and sweeter vegetables. If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation)

Whole & Sprouted Grains:

  • – Brown rice
  • – Bulgur (cracked wheat)
  • – Oats (old fashion or steel cut)
  • – Organic cornmeal
  • – Organic corn tortillas
  • – Millet
  • – Polenta
  • – Quinoa
  • – Sprouted grain bread
  • – Sprouted grain tortillas

Pastas:

(eat sparingly – except shiritaki noodles which can be eaten freely)

  • – Brown rice
  • – Black rice
  • – Buckwheat
  • – Quinoa
  • – Shirataki (Look for konjac flour, not yam flour)

Starchy Vegetables:

  • – Acorn squash*
  • – Beets*
  • – Butternut squash*
  • – Carrots
  • – Corn*
  • – Parsnips*
  • – Pumpkin*
  • – Spaghetti squash*
  • – Turnips*
  • – Winter Squash*
  • – Yams/sweet potatoes*

Beans/Peas/Lentils:

  • – Adzuki Beans
  • – Black beans
  • – Black-eyed peas
  • – Fava beans
  • – Kidney beans
  • – Pinto beans
  • – Garbanzo beans
  • – Lentils
  • – Lima beans
  • – Navy beans
  • – Split peas
  • – White beans

Low Glycemic Fruit

  • – Apricots
  • – Avocados
  • – Berries
  • – Cantaloupe
  • – Cherries
  • – Coconut
  • – Grapes
  • – Grapefruit
  • – Green apples
  • – Kiwi
  • – Oranges
  • – Peaches
  • – Pears
  • – Plums
  • – Prunes
  • – Tangerines
  • – Watermelon

Beverages

(Avoid beverages with artificial sweeteners or flavorings, food dyes or added sugars. 6-8 ounces)

  • – Almond milk, unsweetened
  • – Coconut milk, unsweetened
  • – Coffee
  • – Hemp or Chia milk, unsweetened
  • – Rice milk, unsweetened
  • – Tea, black
  • – Tea, green
  • – Tea, herbal
  • – Water (64 or more ounces per day)

Healthy Oils

(eat sparingly-raw and organic if possible)

  • – Avocado oil
  • – Butter (do not buy butter’s that come in a tub)
  • – Coconut oil (raw, unrefined)
  • – Coconut butter
  • – Flaxseed oil
  • – Extra Virgin Olive oil (not to cook with)
  • – Walnut oil

Healthy Snacks

  • – Applesauce, unsweetened (1/2 cup)
  • – Dark chocolate (70% cacao) (10 – 20 grams, equivalent to 1 -2 squares)
  • – Dried Fruits: currants, dates, figs, prunes, raisins (sulfite-free, 1 – 2 small pieces)
  • – Greek yogurt (unsweetened) (8 ounces)
  • – Guacamole (1/4 cup)
  • – Hummus (ideally homemade, but if store-bought look for a hummus made with extra virgin olive oil and no preservatives. Lemon should be the only preservative) (1/4 cup)
  • – Salsa (1/4 cup)
  • – Tzatziki (1/4 cup)
  • – Sauerkraut

Natural Sweeteners

  • – Pure Maple Syrup (1 teaspoon)
  • – Raw honey (1 teaspoon)
  • – Whole leaf stevia extract (use sparingly)

Nuts & Seeds

(Nuts & seeds make great snacks, but eat in moderation.  If possible, soak seeds and nuts overnight to improve digestion, absorption and assimilation)

  • – Almond butter
  • – Almonds, raw
  • – Amaranth
  • – Brazil Nuts
  • – Buckwheat
  • – Cashews
  • – Chia
  • – Flax
  • – Hazelnuts
  • – Hemp
  • – Macadamia nuts
  • – Pecans
  • – Pine nuts
  • – Pistachios
  • – Pumpkin
  • – Sunflower
  • – Sesame
  • – Teff
  • – Walnut

Spices, Seasonings & Dressings

(eat freely and rotate new spices into your diet often)

  • – Balsamic vinegar
  • – Balsamic vinaigrette
  • – Basil
  • – Chilies
  • – Cinnamon
  • – Cilantro
  • – Clove
  • – Coriander
  • – Cumin
  • – Curry
  • – Dill
  • – Garlic
  • – Ginger
  • – Kimchi
  • – Marinara sauce (organic, low-sugar)
  • – Marjoram
  • – Miso
  • – Mustard
  • – Nutmeg
  • – Oregano
  • – Parsley
  • – Raw Cacao
  • – Rosemary
  • – Saffron
  • – Sage
  • – Thyme
  • – Turmeric
  • – Vegan or organic mayonnaise (1-2 Tbsp)
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