The Yes List

ALCOHOL FISH (wild-caught— 2 - 4 oz./day)

Champagne (6 oz /day) Anchovies
Red Wine (6 oz./day) Bass, freshwater
Dark Spirits (1 oz./day) Calamari/squid
Clams
CEREAL Crab
Arrowhead Mills Natural Puffed Millet Cereal Halibut, Alaskan
Magic Spoon; all four flavors Kippers
Lobster
CHOCOLATE Mackerel
Cocoa powder (non-alkalized only) Mahi-mahi
Dark chocolate (72% or greater; 1 oz./day) Mussels
Oysters
DAIRY (1 oz. cheese OR 4 oz. yogurt/day) Salmon, Alaskan
Buffalo butter Sardines
Buffalo mozzarella and other cheese Scallops
Cow butter (A2 from France, Italy or Switzerland) Shrimp
Cow cheese (A2 from France, Italy, or Switzerland) Tuna, canned (only small tuna; no albacore or yellow fin)
Cow milk (A2 only; creamer or cooking; not for drinking) Whitefish: includes cod, haddock, hake, herring, monkfish,
mullet, plaice, pollock, sea bass, skate, sole, swordfish,
Cow ricotta (A2 only)
turbot, and whiting
Cow yogurt (A2 only, unsweetened)
Cream cheese (Organic)
FLOURS/STARCHES
Ghee
Almond (blanched)
Goat Butter
Arrowroot
Goat cheese
Cassava, aka Yuca
Goat milk (creamer or cooking, not for drinking)
Chestnut
Goat yogurt (unsweetened)
Coconut
Goat/sheep kefir
Grape seed
Heavy cream (Organic)
Green banana (raw only)
Sheep cheese
Hazelnut
Sheep yogurt (unsweetened)
Millet
Sour Cream (Organic)
Sesame (and seeds)
Whey protein powder
Sorghum
Sweet potato
EGG REPLACERS Tapioca
Bob’s Red Mill
Tiger nut
EnerG

“FOODLES” (my name for acceptable noodles)

ENERGY BARS Cappelo’s almond flour pasta
Adapt: Coconut and Chocolate
Kanten pasta
B-Up (made by Yup): Chocolate Mint, Chocolate Chip
Kelp noodles
Cookie Dough, Sugar Cookie
Korean sweet potato or yam noodles
KETO: Almond Butter Brownie, Salted Caramel, Lemon
Poppyseed, Chocolate Chip Cookie Dough Hearts of palm noodles
Marigold: Choconut, Pure Joy, Espresso, Ginger Coconut Millet pasta
Primal Kitchens: Almond Spice and Coconut Lime Shirataki, aka konjac noodles; two brands are Miracle
Noodles (and rice) and Pasta Slim
Quest: Strawberry Cheesecake, Double Chocolate Chunk,
Maple Waffle, Mocha Chocolate, Peppermint Bark, Sorghum pasta
Chocolate Sprinkled Doughnut, Cinnamon Roll TJ’s cauliflower gnocchi
Stoka: Vanilla Almond and Coco Almond
1
FRUIT (limit all but avocado; fresh only) NON-ALCOHOL BEVERAGES
Apples Coffee
Apricots Kombucha (Kevita brand low-sugar only, e.g., coconut,
Avocados coconut Mojito)
Blackberries Tea (all types)
Blueberries
Cherries NON-DAIRY MILKS/CREAMS, ETC.
Citrus Almond milk (unsweetened, blanched)
Crispy pears (Anjou, Bosc, Comice) Almond ricotta (blanched)
Dates Almond yogurt (unsweetened, blanched)
Figs Coconut milk/cream (unsweetened)
Jackfruit Coconut water (in a product; not for drinking)
Kiwis Coconut yogurt (unsweetened)
Nectarines Hemp milk
Peaches
Plums NUTS & SEEDS (nuts 1/2 cup a day except Brazil nuts)
Pomegranates Almonds (blanched)
Raspberries Baruka nuts
Strawberries Brazil nuts (two)
Coconut
HERBS & SEASONINGS Chestnuts
All except chili pepper flakes Flaxseeds
Avocado mayonnaise Hazelnuts
Coconut aminos Hemp protein powder and seeds
Curry paste Macadamia nuts
Extracts (all) Nut butters (from compliant nuts, unsweetened, almond
Fish sauce must be blanched, 1 tbl./day)
Miso Pecans
Mustard Pine nuts
Nutritional yeast Pistachios
Sea salt (ideally iodized) Psyllium
Tahini Sesame
Vinegars (any without added sugar, but balsamic is fine) Walnuts
Wasabi
OILS
ICE CREAM Algae oil (Thrive culinary brand)
Killer Creamery: Chilla in Vanilla, Caramels Back, No Avocado oil, extra virgin
Judge Mint Coconut oil (Phase 3 only)
Mammoth Creameries: Vanilla Bean Flavored cod liver oil
Rebel Creamery: Vanilla, Strawberry, Butter Pecan, Salted Macadamia oil
Caramel, Raspberry MCT oil
Olive oil, extra virgin
MEAT (Grass-fed and finished—4 oz./day) Perilla oil
Beef Red palm oil, aka palm fruit oil and palm oil
Bison Rice bran oil
Boar Sesame oil
Elk Walnut oil
Lamb
Pork (humanely raised) OLIVES
Prosciutto All (pimento-filled are Phase 3 only)
Venison Boar
Wild game
2
PLANT-BASED ‘MEAT’ Erythritol (Swerve is my favorite as it also contains
Hemp tofu oligosaccharides)
Quorn: Grounds (contains barley malt extract) and the new Inulin
gluten-free line, Fillets and Pieces only (contain a small Just Like Sugar (made from chicory root [inulin])
amount of sugar) Lakanto Maple Flavored Syrup
Tempeh (grain-free only) Luo han guo (the Nutresse brand is good)
Monk fruit
POULTRY (Pastured; no corn, soy, or gluten-grain Stevia (SweetLeaf is my favourite)
feed— 2-4 oz./day) Xylitol
Chicken Yacón
Dove
Duck VEGETABLES
Eggs (up to 4 yolks and 1 white; pastured or omega-3) Algae
Goose Artichokes
Grouse Arugula
Ostrich Asparagus
Pheasant Bamboo Shoots
Quail Basil
Turkey Beets
Bok choy
RESISTANT STARCHES (One small serving per meal) Broccoli
Barely Bread bagels and bread Brussels sprouts
Baobab fruit Cabbage (green and red)
Cassava, aka Yuca Carrots
Celery root Cauliflower (including TJ's gnocchi)
(celeriac)
Celery
Coconut
Chicory
Glucomannan
Chinese cabbage
(konjac root)
Chives
Green bananas
Cilantro
Green mango
Collards
Green papaya
Dandelion greens
Green plantains
Dill
Jicama
Endive
Julian Bakery Paleo Wraps (made with coconut flour)
Escarole
Millet
Fennel
Parsnips
Fiddlehead fern
Persimmon
Garlic
Rutabaga
Ginger
Siete Tortillas (only those made with cassava or almond
flour) Hearts of palm
Sorghum Jerusalem artichokes (sunchoke)
Sweet potatoes Kale
Taro root Kimchi
The Real Coconut coconut cassava-flour tortillas and chips Kohlrabi
Tiger nuts Leafy greens (all)
Turnips Leeks
Yams Lemongrass
Lettuce (all)
Mesclun (micro greens from any of the Yes list vegetables)
SWEETENERS
Allulose Mint
Boca Sweet Mizuna

3
Mushrooms Raw sauerkraut
Mustard greens Rhubarb
Napa cabbage Romaine
Nopales cactus Scallions
Okra Sea vegetables
Onions Seaweed
Parsley Spinach
Perilla Swiss chard
Purslane Tarragon
Radicchio Water Chestnuts
Radishes (all) Watercress

The No List
Items with an asterisk can be reintroduced in Phase 3 if the skin and seeds are removed, OR if they’re
pressure cooked. Vegetarians and vegans can reintroduce legumes (beans and lentils) in Phase 2.

DAIRY Non–Southern European Cow’s Milk Products Tofu

(these contain casein A-1) Tomatoes*
Butter Zucchini*
Cheese
Cottage cheese NO GRAIN OR SOYBEAN FED FISH, SHELLFISH,
Yogurt (including Greek) POULTRY, BEEF, LAMB OR PORK

FRUITS & VEGETABLES GRAINS, SPROUTED GRAINS, PSEUDO-GRAINS

All lentils* and GRASSES
Beans* Barley (cannot pressure cook)
Bean sprouts Barley grass
Bell peppers* Brown rice
Chickpeas* Buckwheat
Chili peppers* Bulgur
Cucumbers* Corn
Edamame Cornstarch
Eggplant* Kashi
Goji berries Oats (cannot pressure cook)
Green beans Popcorn
Legumes* Quinoa*
Lentil pasta* Rye (cannot pressure cook)
Melons (any kind) Spelt
Pea protein Wheat (cannot pressure cook)
Peas Wheat Einkorn
Pumpkin* Wheat Kamut
Soy Wheatgrass
Soy protein White rice (except basmati from India)*
Squashes (any kind)* Whole grains
Sugar snap peas Wild rice*
Textured vegetable protein (TVP)

4
NUTS & SEEDS Potatoes*
Cashews Rice
Chia Tortillas
Peanuts
Pumpkin SEASONINGS
Sunflower Chili pepper flakes
Ketchup
OILS Mayonnaise
Canola or Vegetable “Partially hydrogenated” Soy sauce
Corn Steak sauces
Cottonseed
Grape seed SWEETENERS
Peanut (Acesulfame K)
Safflower (Aspartame)
Soy Agave
Sunflower Coconut sugar
Corn syrup
REFINED, STARCHY FOODS Diet drinks
Bread Honey (1 teaspoon per day local or Manuka)*
Cereal Maltodextrin
Cookies Maple syrup
Crackers NutraSweet
Flours made from grain and pseudo-grains Splenda (Sucralose)
Pasta Sugar
Pastry Sweet One or Sunett
Potato chips Sweet’n Low (Saccharin)