Unprocessed Food List

 


SUGGESTED UNPROCESSED FOODS WITH QUANTITIES.

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.

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Protein

Animal:

6oz breakfast

4oz lunch & dinner each (5oz men)

2oz snack (3oz men)

Buy 1 doz eggs and 8lbs per person per week 

Plant:

9oz breakfast

6oz lunch & dinner each

3oz snack

Options

Grass-fed beef

Veal

Goat

Lamb

Mutton

*

Pork

*

Game meats

*

Chicken

2 Eggs (3 breakfast, 1 snack)

*

Turkey

*

Duck

*

Game birds

*

Mollusks (clams, etc)

*

Crustaceans (shrimp, etc)

*

Saltwater fish

*

Freshwater fish

*

Pulses (beans,lentils etc)

*

Amarantha

*

Quinoa

 

 

Starch

6oz cooked each meal

Buy 18 servings per person per week

Options

Amaranth

Brown Rice

Millet

Oat bran (non-gluten)

Oat groat (non-gluten)

Steel-cut Oat (non-gluten)

Oatmeal (non-gluten)

*

Buckwheat

*

Beans

Peas

Chickpeas

Jicama

*

Sweet Potatoes

*

Winter Squash

Spaghetti Squash

Pumpkin

Acorn Squash

Butternut Squash

*

Quinoa

*

Water chestnuts

 

Vegetables

7oz lunch & dinner

Buy 5lbs per person per week

Options

Asparagus

Onions

Beets

Chard

Spinach

Yellow/green beans

Snow peas 

Sprouts 

*

Artichoke

Bok choy

Broccoli

Brussel sprouts

Cabbage

Cauliflower

Collards

Radishes

Rutabaga

Turnips

Watercress

*

Carrots

Celery

Parsley

*

Chicory

Endive

Escarole

Lettuce

Romaine

Mushrooms

*

Eggplant 

Peppers 

Pimento 

Tomato 

*

Cucumber

Yellow squash

Zucchini

Bamboo shoots 

Okra

 

Fruit

6 oz breakfast & snack

Buy 7lbs per person per week

Options

Apple

Pear

*

Apricots

Nectarine

Peach

Plums

*

Berries

*

Cantaloupe

Honeydew 

Watermelon

*

Cranberries

Blueberries

*

Kiwi

*

Pineapple

*

Rhubarb

*

Grapefruit

Tangerines

Orange

Lemons or limes

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