Detox Food Plan PROTEINS Proteins Servings/day______
o o o o o o o
Lean, free-range, grass-fed, organically grown meats; non-GMO plant proteins; and wildcaught fish preferred. Avoid canned meats. Animal Proteins:
Plant Protein:
Egg–1; 2 egg whites; o or ⅔ c egg substitute Fish: Halibut, o
Burger alternatives o
herring, mackerel, salmon, sardines, tuna, etc.–1 oz Meat: Beef, buffalo, o elk, lamb, venison, other wild game–
1 oz Miso–3 T o Poultry (skinless o chicken, turkey, Cornish hen)–1 oz
(nongluten): Bean, mushroom, soy, veggie–1 oz Tofu, tempeh–½ c o Protein Powder:
Check label for o # grams/scoop (1 protein serving = 7g protein) Egg, hemp, pea, rice, soy, whey protein
1oz serving = 35-75 calories, 7 g protein
LEGUMES
Proteins/Carbs
Servings/day______ o o o o o o o
Bean soups–¾ c o Black soybeans o (cooked)–½ c Dried peas, beans, or o lentils (cooked)–½ c Flour, legume–¼ c o Edamame o (cooked)–½ c
Green Peas o (cooked)–½ c Hummus or other o bean dips–⅓ c Refried beans, o vegetarian–½ c
1 serving = 110 calories, 15 g carbs, 7 g protein
DAIRY ALTERNATIVES Servings/day______
Proteins/Carbs
o o o o o o o
Unsweetened Coconut kefir–⅓ c o Coconut yogurt o (cultured coconut milk)–⅓ c Soy yogurt (plain, o non-fat)–6 oz
Milk: Almond, o coconut, flaxseed, hazelnut, hemp, nut, oat, soy–8 oz
FATS & OILS Servings/day______
Servings/day______
Proteins/Fats
Avocado–2 T o Ghee/clarified o butter–1 t Oils cooking: o
dried flakes (unsweetened)–3 T Flaxseed, o ground–2 T Hazelnuts–5 o Hemp seeds–1 T o Nut and seed o butters–½ T
Mixed nuts–6 o Pecan halves–4 o Pine nuts–1 T o Pistachios–16 o Pumpkin seeds–1 T o Sunflower seed o kernels–1 t Sesame seeds–1 T o Soy nuts–2 T o Walnut halves–4 o
Olives, black or o green–8 Oils cooking: o Grapeseed–1 t Oils salad: Almond, o avocado, canola, grapeseed, higholeic safflower and sunflower, pumpkin, walnut–1 t
Clarified butter, coconut, olive (extra virgin), sesame–1 t Oils salad: o Flaxseed, hempseed, olive (extra virgin), rice bran, sesame–1 t
o o o o o o o
Almonds–6 o Brazil nuts–2 o Cashews–6 o Chia seeds–1 T o Coconut, o
o o o o o o o
Minimally refined, cold-pressed, organic, non-GMO preferred
1 serving = 50-100 calories, 12 g carbs, 7 g protein
NUTS & SEEDS
1 serving = 45 calories, 5 g fat
Items in blue indicate preferred therapeutic foods Notes: Nutritional amounts are based on average values for the variety of foods within each food category.
Dietary prescription is subject to the discretion of the health practitioner.
1 serving = 45 calories, 4 g fat
© 2015 The Institute for Functional Medicine Version 5
VEGETABLES Non-starchy Servings/day______
Carbs
o o o o o o o
Brassicales ( i.e., Cruciferous) Arugula o Broccoflower o Broccoli o Broccoli sprouts o Brussels sprouts o
Cabbage o Cauliflower o Horseradish o Kohlrabi o Radishes o
Detoxifying Leafy Greens Bok choy o Chard/Swiss chard o Chervil o Cilantro o Endive o Escarole o
Greens (beet, o collard, dandelion, kale, mustard turnip) Microgreens o Parsley o Radicchio o Onion o Scallions o Shallots o
Liver & Kidney Support Artichokes o Asparagus o Celeriac root o
Celery o Sprouts, all o
Other Non-Starchy Vegetables
Bamboo shoots o Bean sprouts o Carrots o Cucumbers o Eggplant o Fennel o Green beans o Jicama o
Turnip o Vegetables, o fermented Vegetable juice–¾ c o Watercress o
Lettuce, all o Mushrooms o Okra o Peppers, all o Salsa o Sea vegetables o Snap peas/snow peas o Spinach o
Strawberries–1¼ c o Tangerines–2 sm o
Raisins–2 T o Raspberries–1 c o
1 serving = 60 calories, 15 g carbs
GLUTEN-FREE GRAINS
1 serving = ½ c cooked, 1 c raw, 25 calories, 5 g carbs
Servings/day______
VEGETABLES Starchy
Amaranth (cooked)– o ¾c Brown rice cakes–2 o Buckwheat/Kasha o (cooked)–½ c Crackers (nut, seed, o rice)–3-4 Millet (cooked)– o ¾c
Servings/day______
Carbs
o o o o o o o
Acorn squash, o cubed–1 c Beets, cubed–1 c o Butternut squash, o cubed–1 c
Plantain (½ whole)– o ⅓c Potato: Purple, red, o sweet, yellow–½ med Root vegetables: o Parsnip, rutabaga–½ c
Servings/day______
Carbs
o o o o o o o
Unsweetened, no sugar added Apple–1 sm o Applesauce–½ c o Apricots, fresh–4 o Banana, med–½ o Blackberries–¾ c o Blueberries–¾ c o Cherries, all–12 o Dried fruit (no o sulfites)–2 T Figs, fresh–3 o Grapes–15 o Grapefruit–½ med o Kiwi–1 med o
Carbs
o o o o o o o Oats, cooked o (rolled or steelcut)–½ c Quinoa (cooked)– o ½c Rice: Basmati, black, o brown, purple, red, jasmine–⅓ c Teff (cooked)–¾ c o
1 serving = 75-110 calories, 15 g carbs
1 serving = 80 calories, 15 g carbs
FRUITS
Thiols Chives o Daikon radishes o Garlic o Leeks o
Squash (delicata, o pumpkin, spaghetti, yellow, zucchini) Tomato o Tomato juice–¾ c o
Mandarins–2 sm o Mango–½ sm o Melon, all–1 c o Nectarine–1 sm o Orange–1 sm o Papaya–1 c o Peach–1 sm o Pear–1 sm o Pineapple–¾ c o Plums–2 sm o Pomegranate o seeds–½ c Prunes–3 med o
BEVERAGES Filtered water (with o lemon or lime juice) Sparkling/mineral o water Green tea o Steamed soy o milk (organic, unsweetened)
Fresh juiced fruits/ o vegetables Unsweetened nut/ o seed milks Unsweetened o coconut water
Items in blue indicate preferred therapeutic foods Notes: Nutritional amounts are based on average values for the variety of foods within each food category.
Dietary prescription is subject to the discretion of the health practitioner.
© 2015 The Institute for Functional Medicine