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anned Fruit
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ried Fruit
Figs
D
ates
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traw
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rapes
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Pears
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ranges
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ectarines
M
angoes
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G
rapefruit
C
antaloupe
C
herries
B
erries
B
ananas
A
pricots
A
pples
P
apayas
MSG
Acesulfame
Sucralose
Aspartame
Agave Syrup
Regular Honey
High Fructose Corn Syrup
Candy
Processed Sugar
Brewers Yeast
Apple Cider Vinegar
Fermented Soy Sauce
Black Pepper
Red Pepper
Regular Table Salt
Truvia
Sucanat
Blackstrap Molasses
Natural Fruit Sweeteners
Organic Maple Syrup
Raw, Pollinated Honey
Ginger
Star Anise
Fennel
Cumin
Curry
Turmeric
Maltitol
Xylitol
Stevia
All-spice
Cloves
Cinnamon
Garlic
Hard Alcohol
Mixed Drinks
Beer
Mochas
Lattes
Blended Coffee
Instant Coffee
Regular Cows Milk
Soy Milk
Soda
Flavored Waters
Energy Drinks
Red Wine
Almond Milk
Rice Milk
Anti-Oxidant Drinks or Powders
Caffeinated Tea (includes Green Tea)
Smoothies (With Natural
Ingredients)
Sports Drinks
Kefr
Raw, Grass-Fed Cow or Goats Milk
Coconut Milk
Non-Caffeinated Teas
Greens Drinks or Powders
Kombucha
Coconut Water
Soda Water
Filtered Water
Arabica Coffee Reg. & Decaf
The Superhuman
Food Pyramid*
*zoom for details
Drinks
Eat Moderation Avoid
FATS
VEGETABLES
PROTEINS
GRAINS & LEGUMES
FRUIT
HERBS, SPICES,
SWEETENERS
F
re
e
R
a
n
g
e
T
u
rk
e
y
&
C
h
ic
k
e
n
SuperhumanCoach.com
Click Here For
More Superhuman
Tools From Ben.


The Superhuman Food List
from BenGreenfieldFitness.com

Healthy Fats 3-5 servings per day

Eat :
Coconut Oil
Coconut Meat
Olive Oil
Macadamia Nut Oil
Avocados
Olives
Organic Grass-Fed Butter
Organic Yogurt (Full-Fat)
Ghee
Free Range Eggs (With Yolk)
Grass-Fed Beef, Bison or Buffalo or Lamb
Sardines, Anchovies or Haddock in Water or Olive Oil
Wild Salmon, Trout, Tilapia or Flounder
Triglyceride-Based Fish Oil
Pure Cod Liver Oil

Moderate :
Raw Nuts (Except Peanuts)
Raw Seeds
SuperhumanCoach.com


Almond Butter
Palm Oil
Cold Press Flax Oil
Bacon
Mayonnaise
Organic Peanut Butter
Coconut Ice Cream
Dark Chocolate

Avoid :
Roasted Nuts
Roasted Seeds
Regular Peanut Butter
Regular Butter
Non-Organic Meats
Margarine
Any "Spreadable" Condiments
Farmed Fish
Commercial Salad Dressings
Safflower Oil
Sunflower Oil
Canola Oil
Cottonseed Oil
Commercial Flax Oil
Soy Ice Cream
Regular Ice Cream
Milk Chocolate
SuperhumanCoach.com



Vegetables 3-5 servings per day

Eat :
Sprouts
Avocados
Olives
Asparagus
Broccoli
Cauliflower
Cabbage
Naturally Fermented Sauerkraut
Naturally Fermented Pickles
Bok Choy
Collards
Swiss Chard
Kale
Mustard Greens
Nori (Seaweed)
Organic Greens Powder or Capsule

Moderate :
Sweet Potatoes
Yams
Plantains
Potatoes
Corn
SuperhumanCoach.com


Peas
Carrots
Celery
Cucumber
Squash
Zucchini
Romaine Lettuce
Red Lettuce
Iceberg Lettuce
Fennel
Radishes

Avoid :
Canned Vegetables
Non-Organic, Un-Rinsed Vegetables

Also avoid if autoimmune disease or nightshade sensitivity:
Potatoes
Tomatoes
Peppers
Garlic
Onions
Eggplant

Proteins 2-4 servings per day

Eat :
SuperhumanCoach.com


Free Range Eggs (With Yolk)
Grass-Fed Beef, Bison or Buffalo or Lamb
Pasture-Raised, Organic Pork
Sardines, Anchovies or Haddock in Water or Olive Oil
Wild Salmon, Trout, Tilapia or Flounder
Organic Whey/Casein Protein Powder
Organic Rice/Pea Protein Powder
Organic Hemp Protein Powder
Organic Yogurt (Full-Fat)

Moderate :
Yogurt Cheese
Raw Cheese from Grass Fed Cows
Organic Cottage Cheese
Naturally preserved or dried meats
Miso, tempeh, tamari or natto
Egg protein powder
Soaked or sprouted beans and legumes
Raw seeds and nuts
Raw nut butter

Avoid :
Non-Organic Dairy Products
Processed Cheeses
Non-Organic, Commercially Processed Meat
Chemically Preserved Or Dried Meats
Protein Powders With Artificial Sweeteners
SuperhumanCoach.com


Textured Vegetable Proteins
Soy Protein Powder
Tofu
Roasted Seeds And Nuts
Roasted Nut Butter
Regular Or Canned Beans And Legumes

Non-Vegetable Carbohydrates: 1-2 servings per day

Eat :
Wild Rice
Brown Or White Rice
Sprouted, Organic Quinoa, Amaranth Or Millet
Sprouted Legumes (Beans & Lentils)
Gluten-Free Oats
Organic Full-Fat Yogurt

Moderate :
Soaked Legumes (Beans & Lentils)
Raw Seeds & Nuts
Soaked, Organic Quinoa, Amaranth Or Millet
Regular Oats
Fresh Milled Kamut Wheat
Soaked & Sprouted Wheat Products
Non-GMO Corn

SuperhumanCoach.com


Avoid :
Canned Legumes
Any Regular Wheat Products
GMO Corn
Roasted Seeds & Nuts
Fava Beans
Soy Beans
Soy Nuts
Regular Yogurt
Cookies
Biscotti
Scones
Crackers
Bagels
Bread
Cereal

Fruit 1-2 servings per day

Eat :
Apples
Apricots
Bananas
Berries
Cherries
Cantaloupe
Grapefruit
SuperhumanCoach.com


Kiwi
Mangoes
Nectarines
Oranges
Papayas
Peaches
Pears
Pineapple
Plum
Watermelon

Moderate :
Lemons
Limes
Grapes
Strawberries
Dates
Figs
Natural Dried Fruit
Fruit Juices

Avoid :
Canned Fruit
Fruit in Syrup
Fruit Candy
Sugar Coated Dried Fruit
Packaged Dried Fruit
SuperhumanCoach.com



Herbs, Spices & Sweeteners Use When Needed

Eat :
Cinnamon
Cloves
All-spice
Stevia
Xylitol
Maltitol
Turmeric
Curry
Cumin
Fennel
Star Anise
Garlic
Ginger

Moderate :
Raw, Pollinated Honey
Organic Maple Syrup
Natural Fruit Sweeteners
Blackstrap Molasses
Sucanat
Truvia
Regular Table Salt
Red Pepper
SuperhumanCoach.com


Black Pepper
Fermented Soy Sauce
Apple Cider Vinegar
Brewer's Yeast

Avoid :
Processed Sugar
Candy
High Fructose Corn Syrup
Regular Honey
Agave Syrup
Aspartame
Sucralose
Acesulfame
MSG

For a custom meal plan or nutrition consultation with
Ben Greenfield, please visit http://www.pacificfit.net,
or click here to contact Ben.


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