Healthy Headstart| The 2 Week Plan | Food List

Carbohydrates

  • Quinoa
  • Brown rice
  • Wholegrain wheat (if you can tolerate it)
  • Bulgar wheat
  • Buckwheat
  • Rye
  • Oats
  • Wholewheat or vegetable pastas
  • Millet
  • Pumpernickel

Proteins

  • Lean, preferably organic meat- turkey, chicken, lamb
  • Fish – preferably oily fish, such as mackerel, salmon, anchovies & sardines
  • Tempeh
  • Organic tofu
  • Beans
  • Legumes
  • Pulses
  • Nuts and seeds

Oils

  • Olive oil
  • Flaxseed oil
  • Coconut Oil – always use this for cooking!
  • Butter and ghee are good for cooking too.

Nuts & Seeds

  • Almonds
  • Pumpkins Seeds
  • Sesame Seeds
  • Sunflower Seeds
  • Flax Seeds

 

Vegetables

  • All vegetables, in particular green veg and leaves e.g. Kale, Spinach, Watercress, Asparagus, Broccoli, Chard…

Fruit

  • All fruits – go for as much variety and colour! Berries and citrus are particularly great in aiding weightless – Blueberries, Blackberries, Raspberries, Strawberries, Lime, Lemon. For digestive support look to grapefruit, pineapple and papaya!

Diary Alternatives

  • Nut Milks (Almond, Hazelnut)
  • Coconut Milk
  • Oat Milk
  • Rice Milk

Drinks

  • All Herbal teas – the best ones are green, nettle, chamomile, rooibos
  • Water – lots of water. 2-3 litres per day! – add fresh lemon/lime for more flavour!

Herbs and Spices

  • Use all herbs and spice – fresher the better – especially parsley, basil, rosemary, cinnamon, turmeric, mint,

Pulses (have some turmeric with them if there are any negative side effects!!!!)|

  • Lentils
  • Chickpeas
  • All Beans