Brief Food Plan 


The food plan below is a suggested food plan. We recognize there are lots of different food plans that work once you have eliminated processed food. If you have a plan that works for you ... keep doing what your doing!

You belong here if you are following: low carb, paleo, vegan, keto, carnivore or your version of them.


This food plan was first published in 1989 in Food Addiction: The Body Knows by Kay Sheppard. It was based on a food plan that was first developed in Overeaters Anonymous in the 1960s. Each person develops their food plan based on their lifestyle, budget, and food preparation skills.  It’s important to start slowly to avoid being overwhelmed.

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6oz animal protein (or 3 eggs), 6oz unprocessed starch, 6oz raw or grilled fruit, 2t coconut oil. 

Lunch and dinner are the same.

4oz animal protein, 6oz unprocessed starch, 7oz vegetables (at least half raw) and 2t cold pressed oil.  


2oz animal protein and 6oz raw fruit.

 What’s an unprocessed starch?

Non-gluten grains such as non-gluten oatmeal, millet and brown rice.  

Beans and lentils. 

Sweet potato. 

Winter squash including pumpkin, spaghetti squash, acorn squash and butternut squash. 

Quinoa and buckwheat. (Buckwheat is not wheat.)

What’s a low-sugar fruit?

Apples, pears, 

Peaches, plums, (any stone fruit)

Oranges, tangerines, grapefruit (any citrus)

Strawberries, blueberries, raspberries (any berries)


Cantaloupe, honeydew melon


Summary Shopping List for One Person for Seven Days
list assumes that 20% of plants will go to waste in trimming and proteins will shrink by 30%. 

Cold pressed oils (coconut, olive)

Spices (avoid blends that contain salt, sugar, dextrose)

Mineral salt

6.5lbs Low-sugar fruit

7.5lbs Vegetables 

9.5lbs Starches. You can reduce the number of starches purchased if you're buying rice and beans.

9lbs Proteins. If buying 1 dozen eggs, you can reduce the proteins by 2 lbs. 

Plant-based adaptation to the plan:

Plant-based proteins are:





The amounts for plant proteins are. 9oz. at breakfast,  6oz at lunch and dinner, and 3oz. at snack time. 

Nothing here can be taken as medical advice.  Consult your health professional before making changes in your diet.

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