Sugar Detox Meal Blueprint: how to build a low-carb plate
NON-STARCHY VEGETABLES
50% of plate
herbs + spices
leafy greens
beet greens
mustard greens
leaf lettuce
collard greens
dandelion greens
microgreens
bok choy
watercress
romaine
spinach
sprouts
arugula
endive
chard
kale
onion family
green onions
scallions
onions
shallots
garlic
leeks
nightshades
eggplant
peppers
tomatoes
cruciferous vegetables
broccoli
kohlrabi
cabbage
cauliflower
raw sauerkraut
brussels sprouts
Chinese cabbage
roots
roots
carrots
rutabagas
radishes
parsnips
celeriac
turnips
daikon
jicama
ginger
beets
mushrooms
portobello
shiitake
button
cremini
morel
miscellaneous
water chestnuts
hearts of palm
alfalfa sprouts
bean sprouts
green beans
yellow squash
bamboo shoots
snow peas
amaranth
cucumber
artichokes
asparagus
avocado
zucchini
chicory
celery
fennel
okra
2. PALM SIZE PROTEIN
plant (incomplete)
tempeh
miso
natto
tamari
1-ingredient protein powder*
3. HEALTHY FAT
avocado
butter* & ghee
coconut oil/milk/cream
duck fat, lard, & tallow
fat from quality protein
bacon grease
olives (and oil)
nuts & seeds*
*in moderation
4. WHOLE FOOD CARBS
fruit
lime
lemon
grapefruit*
blueberries*
raspberries*
blackberries*
granny smith apple*
green-tipped banana*
some people do require more carbs:
winter squash*
sweet potato*
gf grains*
legumes*
*in moderation
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References
Metabolic Balance Diet. (2019). Nutritional Therapy Association.
The RESTART Program. https://therestartprogram.com