Food glorious food. Eating is simply one of life’s greatest pleasures. Stocking your pantry and refrigerator with healthy choices is a practical first step in your journey to better health. Understanding what portions and servings are is important to developing healthy eating habits for a lifetime. Use The Daniel Plan Plate as a guideline for every meal:
50 Percent Non-Starchy Vegetables
- – Asparagus
- – Bell peppers (yellow, green, red, orange)
- – Bok choy
- – Broccoli
- – Brussels sprouts
- – Cabbage
- – Cauliflower
- – Celery
- – Collard greens
- – Cucumbers
- – Dandelion Greens
- – Eggplant
- – Fennel
- – Green beans
- – Jicama
- – Kale
- – Leeks
- – Lemons
- – Lettuce
- – Limes
- – Mesclun
- – Mushrooms
- – Mustard greens
- – Okra
- – Onions
- – Radish
- – Sea Vegetables
- – Shiitake mushrooms
- – Snap peas
- – Spinach
- – Swiss chard
- – Tomatoes
- – Watercress
- – Zucchini
25 Percent Lean Proteins: Healthy Animal Protein OR Vegetarian Protein
Meats & Seafood options
(Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)
- – Anchovies
- – Beef, lean cuts
- – Chicken, ground white meat
- – Chicken, skinless
- – Clams
- – Crab
- – Flounder
- – Haddock
- – Herring
- – Lamb
- – Mackerel
- – Oysters
- – Salmon, wild
- – Sardines
- – Scallops
- – Shrimp
- – Snapper
- – Trout
- – Tuna (low-mercury)
- – Turkey, ground white meat
- – Turkey, skinless
Vegetarian Options
(Please note: Combining one or more protein sources at a meal is helpful. Adequate intake with a wide variety of foods from all food groups should fulfill your protein needs.)
- – Artichokes
- – Arugula
- – Asparagus
- – Avocado
- – Broccoli
- – Brussels sprouts
- – Collard Greens
- – Cheese (hard cheese: Parmesan or extra-sharp) (1-2 tablespoons)
- – Kale
- – Mushrooms
- – Nut butters
- – Quinoa
- – Spinach
- – Tofo (organic)
- – Whole Eggs, preferably omega-3
25 Percent Whole Grains or Starchy Vegetables
(Vegetables with an “*” is to be eaten in moderation when reducing carbohydrates, which are the starchier and sweeter vegetables. If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation)
Whole & Sprouted Grains:
- – Brown rice
- – Bulgur (cracked wheat)
- – Oats (old fashion or steel cut)
- – Organic cornmeal
- – Organic corn tortillas
- – Millet
- – Polenta
- – Quinoa
- – Sprouted grain bread
- – Sprouted grain tortillas
Pastas:
(eat sparingly – except shiritaki noodles which can be eaten freely)
- – Brown rice
- – Black rice
- – Buckwheat
- – Quinoa
- – Shirataki (Look for konjac flour, not yam flour)
Starchy Vegetables:
- – Acorn squash*
- – Beets*
- – Butternut squash*
- – Carrots
- – Corn*
- – Parsnips*
- – Pumpkin*
- – Spaghetti squash*
- – Turnips*
- – Winter Squash*
- – Yams/sweet potatoes*
Beans/Peas/Lentils:
- – Adzuki Beans
- – Black beans
- – Black-eyed peas
- – Fava beans
- – Kidney beans
- – Pinto beans
- – Garbanzo beans
- – Lentils
- – Lima beans
- – Navy beans
- – Split peas
- – White beans
Low Glycemic Fruit
- – Apricots
- – Avocados
- – Berries
- – Cantaloupe
- – Cherries
- – Coconut
- – Grapes
- – Grapefruit
- – Green apples
- – Kiwi
- – Oranges
- – Peaches
- – Pears
- – Plums
- – Prunes
- – Tangerines
- – Watermelon
Beverages
(Avoid beverages with artificial sweeteners or flavorings, food dyes or added sugars. 6-8 ounces)
- – Almond milk, unsweetened
- – Coconut milk, unsweetened
- – Coffee
- – Hemp or Chia milk, unsweetened
- – Rice milk, unsweetened
- – Tea, black
- – Tea, green
- – Tea, herbal
- – Water (64 or more ounces per day)
Healthy Oils
(eat sparingly-raw and organic if possible)
- – Avocado oil
- – Butter (do not buy butter’s that come in a tub)
- – Coconut oil (raw, unrefined)
- – Coconut butter
- – Flaxseed oil
- – Extra Virgin Olive oil (not to cook with)
- – Walnut oil
Healthy Snacks
- – Applesauce, unsweetened (1/2 cup)
- – Dark chocolate (70% cacao) (10 – 20 grams, equivalent to 1 -2 squares)
- – Dried Fruits: currants, dates, figs, prunes, raisins (sulfite-free, 1 – 2 small pieces)
- – Greek yogurt (unsweetened) (8 ounces)
- – Guacamole (1/4 cup)
- – Hummus (ideally homemade, but if store-bought look for a hummus made with extra virgin olive oil and no preservatives. Lemon should be the only preservative) (1/4 cup)
- – Salsa (1/4 cup)
- – Tzatziki (1/4 cup)
- – Sauerkraut
Natural Sweeteners
- – Pure Maple Syrup (1 teaspoon)
- – Raw honey (1 teaspoon)
- – Whole leaf stevia extract (use sparingly)
Nuts & Seeds
(Nuts & seeds make great snacks, but eat in moderation. If possible, soak seeds and nuts overnight to improve digestion, absorption and assimilation)
- – Almond butter
- – Almonds, raw
- – Amaranth
- – Brazil Nuts
- – Buckwheat
- – Cashews
- – Chia
- – Flax
- – Hazelnuts
- – Hemp
- – Macadamia nuts
- – Pecans
- – Pine nuts
- – Pistachios
- – Pumpkin
- – Sunflower
- – Sesame
- – Teff
- – Walnut
Spices, Seasonings & Dressings
(eat freely and rotate new spices into your diet often)
- – Balsamic vinegar
- – Balsamic vinaigrette
- – Basil
- – Chilies
- – Cinnamon
- – Cilantro
- – Clove
- – Coriander
- – Cumin
- – Curry
- – Dill
- – Garlic
- – Ginger
- – Kimchi
- – Marinara sauce (organic, low-sugar)
- – Marjoram
- – Miso
- – Mustard
- – Nutmeg
- – Oregano
- – Parsley
- – Raw Cacao
- – Rosemary
- – Saffron
- – Sage
- – Thyme
- – Turmeric
- – Vegan or organic mayonnaise (1-2 Tbsp)