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    Renew Food Plan

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    Louisette Agape
    The document outlines a food plan that focuses on lean proteins, dairy alternatives, nuts and seeds, healthy fats, non-starchy vegetables, and limited fruits. It provides serving size recommendations and preferred types for each food category.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Renew Food Plan

    Uploaded by

    Louisette Agape
    1K views2 pages
    The document outlines a food plan that focuses on lean proteins, dairy alternatives, nuts and seeds, healthy fats, non-starchy vegetables, and limited fruits. It provides serving size recommendations and preferred types for each food category.

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    Renew Food Plan

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    The document outlines a food plan that focuses on lean proteins, dairy alternatives, nuts and seeds, healthy fats, non-starchy vegetables, and limited fruits. It provides serving size recommendations and preferred types for each food category.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views2 pages

    Renew Food Plan

    Uploaded by

    Louisette Agape
    The document outlines a food plan that focuses on lean proteins, dairy alternatives, nuts and seeds, healthy fats, non-starchy vegetables, and limited fruits. It provides serving size recommendations and preferred types for each food category.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    ReNew Food Plan

    PROTEINS

    DAIRY ALTERNATIVES Proteins/Carbs

    FATS & OILS

    Servings/day______

    Servings/day______

    Servings/day______

    Lean, free-range, grass-fed, organically grown


    animal protein; non-GMO, organic plant protein;
    and wild-caught, low-mercury fish preferred.

    Unsweetened, organic preferred

    Minimally refined, cold pressed, organic,


    non-GMO preferred

    Animal Protein:

    Egg 1
    Fish: Anchovies,
    cod, flounder/sole,
    herring, halibut,
    salmon, sardines,
    trout, etc.1 oz
    Meat: Beef, buffalo,
    elk, lamb, venison,
    ostrich, etc.1 oz
    Poultry (skinless):
    Chicken, Cornish
    hen, duck, pheasant,
    turkey, etc.1 oz

    Plant Protein:

    Black soybeans c
    Edamame c
    Hemp tofu1 oz

    Proteins

    Mung bean/
    Edamame pasta
    oz
    Natto 1 oz
    Spirulina2 T
    Tofu (firm/extra
    firm) 1-2 oz
    Tofu (soft/silken)
    3 oz
    Tempeh 1 oz
    Protein Powder:

    Check label for #


    grams/scoop
    (1 protein serving =
    7g protein)
    Bovine collagen,
    egg, hemp, pea

    1 serving as listed = 3575 calories, 57 g protein,


    35 g fat, 04 g carbs
    Average protein serving is 34 oz (size of palm of hand).

    Yogurt: Coconut
    (plain) 4-6 oz
    Kefir: Coconut
    (plain) 4-6 oz

    Nut/seed milk:
    Almond, cashew,
    coconut, flaxseed,
    hazelnut, hemp8 oz

    1 serving = 2590 calories, 19 g protein, 14 g carbs


    (nutritional values vary)

    NO DAIRY ALLOWED

    NUTS & SEEDS

    Proteins/Fats

    Servings/day______
    Unsweetened, unsalted, organic preferred

    Almonds6
    Brazil nuts2
    Cashews 6
    Chia seeds1 T
    Coconut (dried)3 T
    Coconut wraps
    (raw, vegan)1 wrap
    Flaxseed (ground)
    2T
    Hazelnuts5
    Hemp seeds1
    Macadamias2-3

    Nut and seed


    butters: Almond,
    cashew, macadamia,
    pecan, sunflower,
    tahini, walnut T
    Pecan halves4
    Pine nuts1 T
    Pistachios16
    Pumpkin seeds1 T
    Sesame seeds1 T
    Sunflower seeds
    1T
    Walnut halves 4

    1 serving = 45 calories, 5 g fat

    Fats

    Avocado 2 T
    or whole
    Coconut butter
    (raw)1 t
    Coconut milk,
    regular (BPAfree canned or
    boxed)1 T
    Ghee/clarified
    butter (grass-fed)1 t
    Oils, cooking:
    Avocado, coconut,
    ghee/clarified
    butter, olive (extra
    virgin), sesame1 t

    Oils, salad: Almond,


    avocado, flaxseed,
    hempseed, olive
    oil (extra virgin),
    sesame, walnut1 t
    Olives: Black,
    green, kalamata8
    Pesto (olive oil)1 t

    1 serving = 45 calories, 5 g fat

    KEY
    High Histamine

    Nightshades

    Fermented 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.

    NO LEGUMES (Except those specifically listed) and NO GRAINS (Bread, pasta, cereal, oats, etc.)
    Version 4

    2016 The Institute for Functional Medicine

    VEGETABLES Non-starchy

    Carbs

    Servings/day______
    Brassicales
    (i.e. Cruciferous)

    Arugula
    Broccoflower
    Broccoli
    Broccoli sprouts
    Brussels sprouts
    Cabbage
    Cauliflower
    Horseradish
    Kohlrabi
    Radishes
    Detoxifying Leafy
    Greens

    Bok choy
    Chard/Swiss chard
    Chervil
    Cilantro
    Endive
    Escarole
    Greens: Beet, collard,
    dandelion, kale,
    mustard, turnip, etc.
    Microgreens
    Parsley
    Radicchio

    Thiols

    Chives
    Daikon radishes
    Garlic
    Leeks
    Onion
    Scallions
    Shallots

    FRUITS

    Carbs

    Unsweetened, no sugar added

    Servings/day______
    Liver & Kidney Support

    Artichokes
    Asparagus
    Celery
    Sprouts, all

    Other Non-Starchy
    Vegetables

    Bamboo shoots
    Bean sprouts
    Beets (not canned)
    Carrots
    Cucumbers
    Eggplant
    Fennel
    Green beans
    Jicama
    Kimchi
    Lettuce, all
    Mushrooms
    Okra
    Peppers, all
    Salsa
    Sauerkraut
    Sea vegetables
    Shirataki noodles
    Snap peas/snow peas
    Spinach
    Squash: Delicata,
    pumpkin, spaghetti,
    yellow, zucchini, etc.
    Tomato
    Turnip
    Watercress

    Unsweetened, no sugar added

    Blackberries c
    Blueberries c
    Cherries 12
    Cranberries c
    Kiwi1 med

    Pomegranate
    seeds c
    Raspberries 1 c
    Strawberries 1 c

    NO OTHER FRUITS ALLOWED

    NO STARCHY VEGETABLES (root vegetables)

    Seltzer water
    Tea: Green, herbal
    Vegetable juice
    (fresh, raw, cold
    pressed)

    CONDIMENTS

    HERBS & SPICES

    1 serving = c, 1 c raw greens = 25 calories, 5 g carbs

    Broth (organic):
    Bone, meat,
    vegetable
    Coconut water
    kefir
    Filtered water

    NO COFFEE, ALCOHOL, CAFFEINE, SODA

    1 serving = 60 calories, 15 g carbs

    Basil
    Bay leaf
    Black pepper
    Cayenne pepper
    Chili powder
    Cilantro
    Cinnamon
    Cloves
    Cacao powder
    (100% raw)
    Coriander seed
    Cumin
    Curry powder
    Dill
    Fenugreek
    Garlic powder

    BEVERAGES

    Ginger
    Himalayan salt
    Nutmeg
    Onion powder
    Oregano
    Parsley
    Paprika
    Pumpkin spice
    Red curry paste
    Rosemary
    Sage
    Sea salt
    Thyme
    Turmeric
    Vanilla bean (whole)

    Coconut aminos
    Lemon/lime juice
    (fresh)
    Miso
    Mustard: Dijon,
    stone ground

    Tamari
    Vinegars: Apple
    cider, balsamic,
    white, etc.

    Use sparingly, suggest 1 T or less per serving.

    NO SUGARS, NATURAL SWEETENERS, OR


    ARTIFICIAL SWEETENERS, INCLUDING (BUT IS NOT
    LIMITED TO) ASPARTAME, SPLENDA, STEVIA, AND
    SUGAR ALCOHOLS.

    KEY
    High Histamine

    Nightshades

    Fermented Foods

    Organic, nonGMO fruits, vegetables, herbs and spices preferred

    2016 The Institute for Functional Medicine

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