Food and Drinks to Enjoy During the 10-Day Jump Start ...

  • proteins ​

    • meat - where possible, use sustainably raised, grass-fed, or organic, e.g., lamb, beef, buffalo, etc. 

    • fish and seafood – wild-caught, e.g. bass, cod, herring, salmon, sardines, snapper, shrimp, tuna, etc.

    • poultry – skinless, e.g. chicken, turkey, duck, etc., look for organic, grass- or range-fed, antibiotic- and hormone-free

    • eggs – omega-3, pasture-raised and vegetarian fed (not fed grains or corn), organic, if possible

    • protein powders for breakfast shakes – hemp protein, chia protein, pea protein and pumpkin seed protein; look for low sodium/one-ingredient powders

  • vegetables

    • nonstarchy vegetables - artichokes, arugula, asparagus, bean sprouts, beet greens, bok choy, broccoli, broccoli rabe, Brussels sprouts, cabbage, cauliflower, celery, collards/collard greens, cucumber, daikon radish, dandelion greens, dark green leafy vegetables, endive, fennel, garlic, green beans, hearts of palm, kale, leeks, lettuces, mixed greens, mushrooms, mustard greens, napa cabbage, onion, peppers (all types), radicchio, radishes, romaine, scallions/green onions, shallots, snap beans, snow peas, spinach, sprouts, summer squash, Swiss chard, tomatoes, turnip greens, watercress, zucchini

    • other vegetables - carrots, beets, winter squash and sweet potatoes (in moderation; no white potatoes)

    • sea vegetables - arame, dulse, kombu, nori, wakame, kelp

  • herbs and spices

    • herbs - basil, chives, cilantro, curry leaves, dill, lemongrass, mint, oregano, parsley, sage, rosemary, thyme, etc.

    • spices - cayenne pepper, chili powder, cinnamon, cloves, coriander, cumin, ginger, mustard seeds, onion powder, paprika, turmeric, etc.

  • fruits – low-sugar fruits in moderation, e.g. raspberries, blueberries, cranberries, kiwi, lemon, lime and avacados

  • nuts and seeds

    • nuts - raw, e.g. almonds, Brazil nuts, cashews, macadamia nuts, pecans, pine nuts, walnuts

    • nut butters - raw if possible e.g. almond butter, cashew butter, macadamia nut butter, walnut butter

    • seeds - raw, e.g. chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds and sesame seed paste (tahini)

  • unrefined oils and fats

    • extra virgin olive oil

    • avocado oil, flax oil, walnut oil, macadamia nut oil

    • extra virgin coconut butter/coconut oil

    • grape seed oil, for high heat cooking

    • sesame oil, for flavoring

  • other foods

    • milks - canned full fat coconut milk, unsweetened hemp milk or unsweetened almond milk

    • condiments - capers, salsa, fresh or jarred Kalamata olives, mustard, tamari (low-sodium, gluten-free), kimchi, salt, black peppercorns, vinegar (apple cider vinegar, balsamic vinegar)

    • broth - beef, chicken, turkey and vegetable (low-sodium) 

  • beverages​

    • fresh filtered or distilled water – drink at least 1/2 your body weight in ounces, two 8-oz glasses before you eat, add once ounce for every minute you train (e.g., 30-minute workout = 30 more ounces); you can also drink hot water with a squeeze of lemon

    • non-caffeinated herbal teas (hot or iced) 

    • seltzer