Nutritional Typing: Dr. Mercola

Nutritional Typing
DR. MERCOLA
Mercola.com is the worlds #1-ranked natural health website, with over one million
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Table of Contents
Veggie Type
Food Chart (Gluten Free)

P rimary Foods for CARBO HYDRATE S (pri nted in black)
Information for Your Nutritional Type
Vegetables
3-8
Veggie Types
Food Chart
Meal Instructions
Meal Ideas
Daily Tips
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3
4
5
6-8
Primary Food Chart

Secondary Food Chart
Meal Instructions
Meal Ideas
Daily Tips
9-15
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Protein Types
Food Chart
Meal Instructions
Meal Ideas
Daily Tips
9
10
11
12
13-15
16-21
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Moderate Glycemic
Moderate to High Glycemic
High Glycemic
Lettuce
Broccoli
Beet
Fruits should be fresh, raw & slightly unripe
(on the cob)
(All varieties)
Alfalfa sprouts
Arugula
Beet Greens
Bok Choy
(Chinese Cabbage)
Bell Pepper
Carrot
Broccoli Rabe or Raab

Brussels Sprout
Cilantro
Collard Greens
Dandelion Greens
Eggplant
Hot Peppers
Cabbage
Chard
Cucumber
Endive
Horseradish
Mesclun or
Purslane
Radicchio
Radish
Seaweeds
Spring Mix
Watercress
Fennel
Garlic
Ginger Root
Kale
- Parsnip
- Sunchoke (Jerusalem
artichoke)
- Sweet Potato
- Taro
- White Potato
- Yam
Scallion
Shallot
Tomato
Turnip Greens
Specialty Food
Gluten Sensitivity
.........................................................................................................................
Meal Instructions and Recipes .........................................................................................................................
Meal Diary
Daily Diary for Women
Daily Diary for Men
22-40
41-49
50-51
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50
51
Blackberry
Blueberry
Cantaloupe
Cherimoya
Grapefruit
Lemon
Lime
Mango
Orange
Papaya
Apple
Apricot
Cherries
Pineapple
Tangerine
Watermelon
Fig
Grapes
Nectarine
Peach
High Glycemic
- Amaranth
- Brown Rice
- Buckwheat
- Corn
(on the cob)
- Millet
- Oats
- Quinoa
- Wild Rice
All other Melons

- Banana
Kiwi
Pear
Persimmon
Plum
Pomegranate
Specialty Food
- (Unheated) Really Raw Honey
Wheat Grass Juice
Foods printed with a dash ( - ) may not be right for some VEGGIE Types
P rimary Foods for PRO TEIN & FAT
18
19-21
22-49
Eaten without the peel or skin
Strawberry
All other berries
Turnip
Onion
Parsley
Eaten with the peel or skin
Raspberry
Pumpkin
Rutabaga
Spaghetti Squash
Summer Squash
(Yellow Squash)
Zucchini
Dairy
Dairy
If Raw, full fat may be fine in
small amounts
Gluten Free
Jicama
Kohlrabi
Okra
Leek
Mustard Greens
16
17
Other Information
Grains
Low Glycemic
Broccoli sprouts & all other

vegetable seed sprouts
Mixed Types
Fruits
Very Low Glycemic
Fish
Poultry
Albacore Tuna
Chicken Breast
(Only in small amounts)
Catfish
Cod
Cornish Hen
- Avocado
- Coconut
- Cheese
- Cottage Cheese
- Cheese
Haddock
Halibut
Pollock
Grouper
Ostrich
Pheasant* Breast
Kefir
- Cottage Cheese
Rockfish
Mahi Mahi
Quail* Breast
Milk
Yogurt
Kefir
Skatewing
Sole
Striped Bass
Perch
Red Snapper
Turkey Breast
Whole Milk
Yogurt
Eggs
If cooked, then emphasize the
WHITES.
Eggs
Tilapia
Sablefish
(Black Cod)
If RAW, 1 whole egg may be

fine for you
Turbot
Scrod
White Seabass
White Tuna
Example: Eat 2 to 4 Egg Whites

for each Yolk
* While on the 60 days gluten
free plan it is advised to also

eliminate pasteurized dairy
products.
Raw Dairy is much more
nutritionally valuable than
pasteurized dairy and is
allowable during your initial
60 days of gluten free. For
listings for raw dairy in your
area, log onto
www.realmilk.com
Nutritional Typing Test - Veggie Type
Fatty Fruits
Flounder
(Wild, ocean caught fish

are highly preferred.)
*Farm raised
Nuts & Seeds

(Only RAW and in small amounts.
Always soak nuts & seeds in water
for at least 1 day before eating)
Fats & Oils

(Unheated and in very
small amounts)
- Coconut Oil
- Flax Seed Oil
- Macadamia Nut Oil
- Olive Oil
- Raw butter
Specialty Foods
Chlorella
Spirulina
Natto
- Almond
- Brazil
- Hazelnut/Filbert
- Macadamia
- Pistachio
- Pumpkin
- Sunflower
- Walnut
Veggie Type
Veggie Type
Meal Ideas
Meal Instructions
The Prime Veggie Type Meal Plan (Gluten Free)
Monday
Tu esday
Wed nesday
T hursd ay
F rid ay
Omelet with 2 egg

whites, 1 T red pepper, 1
T chopped parsley and
cup of broccoli. May
bake in oven at low temp
of 225.
1 cup of Seven Stars plain

low-fat yogurt with cup
of blueberries stirred into
yogurt.
Egg white omelet 1tsp

chopped basil, 1 T
chopped tomato and 1 oz
of low-fat mozzarella
cheese.
Smoothie with cup of

plain low-fat yogurt or
cup raw milk, 4
strawberries and 2 fresh
mint leaves.
Salad with 1 chopped

zucchini, 1 T grated raw
sweet potato, 1 T chopped
red pepper and 1tsp
chopped dill. Dressing with
1 tsp olive oil and 2 T raw
apple cider vinegar. Have
3-4 oz of Applegate Farms
turkey breast. Include
cup of wild rice if still
hungry.
Lightly steam red pepper,

zucchini and yellow
squash. Top with freshly
squeezed lemon juice.
Have 3-4 oz of lightly
baked codfish. Coat with
fresh herbs of oregano
and dill after cooking and
freshly squeezed lemon.
If still hungry have a few
sweet potato slices.
Salad with chopped

romaine lettuce,
cucumber, tomato, 1 T
chopped parsley, 1 T
chopped dill, 1 T grated
carrot. Dressing with 1 tsp
olive oil and 2 T freshly
squeezed lemon or lime.
Have 1 small Cornish
game hen lightly baked at
225. If still hungry have
cup of brown rice.
Lightly sauted red

cabbage, garlic, broccoli
and red pepper. Add
freshly squeezed lemon.
Have 3-4 oz of lightly
baked chicken breast.
Top with paprika and 1 T
chopped dill. If still hungry
have fresh corn on the
cob.
Lightly steam zucchini and

yellow squash. Lightly
drizzle olive oil and add
fresh lemon juice. 3-4 oz of
lightly baked chicken breast
topped with sauted garlic
and diced tomato. If still
hungry have cup of wild
rice or a few slices of sweet
potato.
Salad with chopped Swiss

chard, chopped romaine
lettuce, red pepper,
chopped parsley, 1 tsp wild
capers, 1-2 oz of low-fat
mozzarella cheese. 1 turkey
burger (use white meat).
Combine 1 tsp chopped
parsley, 1/8 tsp Whole Foods
Worcestershire, chopped
onion, Himalayan salt and
pepper with ground turkey and
bake at 225 for 25 minutes. If
still hungry have cup of
brown rice.
Stir-fry with chopped

bokchoy, sliced red pepper,
1 T fresh basil, 1 T
chopped green onion and
cup of sliced zucchini in
cup of low sodium free
range chicken broth for 5
minutes. Have with 3-4 oz of
lightly baked chicken
breast cutlets. If still hungry
have a few slices of yam or
cup of carrots.
Lettuce wraps with 4-5 large

romaine lettuce leaves
(arrange leaves on plate)
and top with lightly stir-fried
veggies of zucchini,
chopped red cabbage,
chopped parsley and red
onion slices. Place strips of
chicken breast or turkey
breast on top of veggies
and drizzle with olive oil and
freshly squeezed lemon or
lime. If still hungry have
cup of wild rice.
Breakfast
1. Make a commitment to choose your foods from your veggie type nutrition plan.
-1 cup oatmeal with

one egg white stirred in
while piping hot. Top off
with a few apple slices
and cinnamon.
2. Eat as much fresh organic food as possible.

3. Work towards an eventual goal of committing a 90% focus on your Veggie type meal plan as presented, while allowing
your liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid
gluten within your 10% liberty choices.
4. As a general starting point it is best to consume more than half of your meal from carbohydrates (preferably from vegetables) with a
preferred protein source and a small amount of fat. This will be fine tuned based on the results of your meal diary.
5. To achieve your optimal results as a veggie type it is best to drink 3 servings of fresh organic vegetable juice daily.
Lunch
6. Drinking a fresh organic juice made with your veggie type meal plan vegetables, plus a small amount of acidic fruit, such
as a lemon or lime, is the best way for a veggie type to start every meal. Make at least two thirds of every juice from very
low glycemic and low glycemic vegetables from your meal chart.
7. Be sure to eat veggie type appropriate protein at every meal.
a. Breakfast Proteins would include egg whites, cottage cheese, yogurt, kefir, milk*, natto, or whole grains (especially Oats) may have
enough protein to satisfy a veggie type at breakfast.
b. Lunch Proteins would include cheese, cottage cheese, yogurt, kefir, milk*, one whole egg* plus two or three additional egg whites,
natto, fish, seafood, chicken breast or turkey breast.
c. Dinner Proteins would include Cornish hen, ostrich, chicken breast, turkey breast, seafood, natto, one whole egg** with two or three
additional egg whites, raw cheese, cottage cheese, yogurt, kefir or milk*.
8. Focus on making the correct food choices and eating in the right way. Always eat your most important food first and eat all the other foods
on your meal plan in the right order!
a. Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.
b. Always remember that this is a process. Make your best meal choice possible, but recognize that your best choice may vary.
9. Remember that for at least the first 60 days you will remain gluten free. Please be sure to follow this completely. At the end of 60 days
gluten free you will have two choices. One is to remain gluten free if you are having a positive response. The second choice is to
reintroduce gluten to assess your individual level of gluten intolerance.
Salad with red leaf

lettuce, red pepper,
grated carrot, cucumber,
cup chick peas.
Dressing with 1 tsp olive
oil and 2 T freshly
squeezed lemon. Have
3-4 oz of chicken breast
(lightly baked at 225).
Include cup of brown
rice if still hungry.
Dinner
Salad with green leaf

lettuce, arugula, chopped
cucumber, tomato, green
pepper, cup of black
beans and 1 T chopped
cilantro. Dressing with 1 tsp
olive oil and 2 T apple cider
vinegar. 3-4 oz of lightly
baked haddock. Add thin
slices of lemon and lime
wheels prior to cooking. If
still hungry have a small
baked potato.
* Raw dairy. Unpasteurized dairy is only commercially available legally in the US in California. However there are no restrictions from you purchasing raw diary
directly from the farmer. You can contact your local health food store to see if they are aware of any raw dairy sources in your area. If that does not work you
can go to http://www.realmilk.com/where2.html for other possible sources.
** Raw eggs. Many people are concerned about salmonella. While this is always a possible risk, it is quite small. The risk appears to be less than one in 30,000
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this subject, you can
go to http://www.mercola.com/2002/nov/13/eggs.htm.
Nutritional Typing Test - Veggie Type Meal Instructions
NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4
minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.
Nutritional Typing Test - Veggie Type
Tip number 6
Veggie Type
Daily Tips
Always start your meal with vegetable juice or by eating a vegetable. Vegetable juice creates the best
outcome based on your assessed nutritional type. Please be sure to consume vegetable juice and not
fruit juice since fruit juice creates blood sugar instability that can create health challenges. However,
you can use a small amount of fruit to add flavor to your vegetable juice.
Tip number 1
Tip number 7
Always chew your food thoroughly. Get in the practice of putting your fork down until you have
swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well
as increasing the transition time through the colon. This is one factor that is a substantial advantage to all
Nutritional Types.
Focus on chicken and turkey breast as opposed to dark meat (legs & thighs) since this is preferred for
your assessed Nutritional Type. Lighter meat is better since it has a lower fat content as well as an over-all
balancing effect for you. Remember not to over-consume flesh protein even at lunch or dinner.
Related Link
Tip number 2
Tip number 8
Increase your consumption of vegetables. Eat them at every meal. It is also best to consume vegetables
that grow above ground with more regularity than those that grow below ground. It would also be an
advantage to consume these vegetables at the beginning of your meal to enjoy optimal results per your
assessed Nutritional Type.
Since vegetable consumption is so important for your assessed Nutritional Type, it would be advantageous
to incorporate two salads per day with your meals. Be sure to vary the ingredients within your salads to
keep your nutritional choices interesting. Variety even within your nutritional type is the spice of life.
Tip number 3
Tip number 9
Reduce consumption of red meat and fats but do not eliminate fat as you should still be achieving
approximately 10 - 15% of your meal from fat. Consuming leaner meats, seafood, and fowl is a definite
advantage per your Nutritional Type. Please remember that you still need to consume protein and fat but
simply in lower amounts.
To the best of your ability purchase your vegetables from an organic source or from a local farmers market
(seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods that
is important. While we know that better quality generally means a higher cost, it is important to remember
that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for
quantity, they are starving for quality.
Tip number 4
Tip number 10
Use a protein source such as eggs, cheese, yogurt, or natto at breakfast. Also quality steel cut oatmeal is
an adequate source of protein for your assessed Nutritional Type as this is the highest protein content
grain available. Typically speaking your assessed Nutritional Type does not respond well to a flesh protein
for breakfast. It would be best to avoid this at that particular meal time.
Incorporate lighter fish such as cod, flounder, halibut, orange roughy, tilapia and light tuna in your meal
plan. These seafood choices are not only lighter in fat content but they also have a balancing affect for your
assessed Nutritional Type. Remember that it is always important to use wild caught seafood as opposed to
farm raised.
Related Link
Tip number 5
Tip number 11
Always include a fat and protein along with your vegetables, but keep your vegetable consumption
at approximately 60% of your meal. Remember that regardless of your Nutritional Type it is important to
consume protein, fat, and carbohydrates at every meal. The ratios and types of these macronutrients will
vary.
Eliminate all high purine foods such as organ meats, liver pate, liver sausage, herring, sardines,
anchovies, mussels, and caviar. These foods typically create imbalances for your assessed Nutritional
Type. Generally speaking, veggie types are not drawn towards these foods anyway.
Nutritional Typing Test - Veggie Type Tips
Tip number 12
One of the best additions for your assessed Nutritional Type is the use of fresh vegetable juice. If you want
to reach your highest potential it is recommended you purchase a juicer to incorporate this into your meal
planning. This will provide you with plenty of vitamins, minerals, and enzyme activity that will aid in your
health goals.
Mixed Type
Primary Food Chart
Related Link
Tip number 13
Primary Foods (Gluten Free)
Your fresh juice should consist of less than 1/3 fruit juice and a high percentage of vegetables that
grow above ground. It is best, however, to focus only on vegetables and possibly one lemon or lime
added to the juice. This will aid in not only creating balance within your body but will also lead to a
strong balance within blood sugar regulation.
Proteins
Meats/Fowl
Related Link
Tip number 14
Fowl & Fish
High Purine
High Purine
Low Purine
Very Low Glycemic
+ Beef liver
+ Anchovy
~ Catfish
~ Celery
+ Chicken liver
+ Caviar
+ Herring
+ Mussel
~ Chicken breast
~ Cod
~ Cornish hen
~ Mushrooms
~ Spinach
Low Carb
+ Organ meats: heart,

kidney, sweet breads,
pat
If you want to lose weight, you should reduce or eliminate higher glycemic foods such as fruit, grains,
potatoes, and rice. If you do choose to incorporate these foods, have them in very small amounts and at
the end of the meal. This will aid in your bodys regulation of blood sugar. Always remember that the
biggest challenge that leads to weight gain and the raising of triglycerides are high glycemic
carbohydrates which drive up glucose levels and insulin.
Fish/Seafood
+ Sardine
~ Flounder
~ Asparagus
Medium Purine
Medium Purine
~ Grouper
~ Cauliflower
+ Bacon
+ Abalone
~ Haddock
~ String beans
+ Beef
+ Arctic char
+ Buffalo
Carbohydrates
Fats
Seeds & Nuts
Vegetables
Fatty Fruits
Low Glycemic,
High Fat
Very Low Glycemic

+ Lettuce
(All varieties)
+ Arugula
+ Beet Greens
+ Bok Choy (Chinese
Cabbage)
Low Glycemic
Avocado
Unsalted
+ Bell Pepper
Coconut
Almond
+ Broccoli
Olives
+ Broccoli Rabe or Raab

+ Brussels Sprout
Fats
Butter
Brazil
Cashew
Filbert/hazel
+ Cilantro
Cream
Flax seed
+ Collard Greens
Ghee
Macadamia
+ Cabbage
+ Dandelion Greens
Oils
Peanut
~ Halibut
+ Chard
+ Egg Plant
Coconut oil
Pecan
+ Clam
~ Mahi mahi
+ Cucumber
+ Fennel
Flax Seed Oil
Pine nuts
+ Chicken leg & thigh
+ Crab
~ Perch
+ Endive
+ Garlic
Macadamia Nut Oil
Pistachio
+ Duck
+ Crayfish
~ Red snapper
+ Horseradish
+ Ginger Root
Olive oil
Pumpkin
+ Goat
~ Sablefish
(Black Cod)
+ Mesclun or
Spring Mix
+ Kale
Pumpkin Seed Oil
Sesame
+ Goose
+ Lobster
+ Mackerel
+ Leek
Sesame Seed Oil
Sunflower
+ Ham
+ Octopus
~ Scrod
+ Purslane
+ Mustard Greens
Walnut Oil
+ Lamb
+ Oyster
~ Skate wing
+ Radicchio
+ Onion
+ Ostrich
+ Salmon
~ Sole
+ Radish
+ Parsley
+ Pheasant
+ Scallop
~ Tilapia
+ Seaweeds
+ Scallion
+ Pork chop
+ Shrimp
~ Trout
+ Snail
~ Tuna, albacore
+ Vegetable Seed
Sprouts
+ Shallot
+ Quail
+ Spare rib
+ Squid
~ Turbot
+ Watercress
+ Turnip Greens
+ Turkey leg & thigh
+ Tuna, dark (AHI)
~ Turkey breast
+ Veal
~ White Sea bass
+ Venison
Eggs & Dairy
+ Wild game
~ Eggs (whole)
+ Tomato
Walnut
Feel free to
consume the above
nuts and seeds
along with your
primary food list.
MIXED Type food combining guidelines:
~ (F) Cheese *
Proteins printed with ~ should be eaten with vegetables printed with ~
~ (F) Cottage *
cheese
Proteins printed with + should be eaten with vegetables printed with +
Specialty Food
~ Natto
NOTE: Eating a + protein plus a ~ protein together with ~ and + vegetables and some additional high quality fat or oil is the MIXED type meal ideal.
*See the secondary food list for recommendations on dairy.
Nutritional Typing Test - Mixed Type
Mixed Type
Mixed Type
Meal Instructions
Secondary Food Chart
The Prime MIXED Type Nutrition Plan (Gluten Free)

Secondary Foods (Gluten Free)
Dairy
Moderate Glycemic
Vegetables
Moderate Glycemic
whole fat
High Glycemic
A rtichoke
Mi l k *
B eet
Yo g u r t *
Car r o t
Jicama
Potato
Sunchoke (Jerusalem
artichoke)
Sw eet p o t at o
Tar o
Kohlrabi
Okra
Peas
Pumpkin
Rutabaga
Raw Dairy is much more

nutritionally valuable than
pasteurized dairy and is
allowable during your initial
60 days of gluten free. For
listings for raw dairy in your
area, log onto
www.realmilk.com
Sweet Fruits
Parsnip
K ef i r *
* While on the 60 day gluten

free plan it is advised to also
eliminate pasteurized dairy
products.
1. Make a commitment to choose foods from the Mixed Type Nutrition Plan: Primary & Secondary food charts.
Spaghetti squash
Summer squash
Turnip
Yellow squash
Zucchini
Grains
Moderate to High Glycemic
High Glycemic
Fruits should be fresh, raw & slightly unripe
whole grains only
Eaten with the peel or skin
Eaten without the peel or skin
(on the cob)
A l l o t h er b er r i es
B an an a
A l l o t h er M el o n s
A m ar an t h
B row n rice
W i n t er s q u as h
A pple
Can t al o u p e
B u c k w h eat
Yam
A pricot
B l ac k b er r y
B l u eb er r y
Ch er r i es
Ch er i m o y a
G r ap ef r u i t
K iw i
L em o n
Co r n
M i l l et
O at
Qu i n o a
W i l d Ri c e
Legumes
Fi g
Lim e
B ean s , d r y
L en t i l s
G r ap es
Nec t ar i n e
Peas , d r y
Peac h
Pear
Persimmon
Pl u m
Ras p b er r y
M an g o
O r an g e
Pap ay a
Pi n eap p l e
Pomegranate
Tan g er i n e
W at er m el o n
Strawberry
It is advised to consume fruit
which the skin is also eaten
and to include small amounts
of fat.
2. Eat as much fresh and organic food as possible.

3. Work toward a goal of committing a 90% focus on your mixed type meal plan as presented, while allowing your liberty of
choice within the remaining 10%. If you are following the gluten free meal plan, simply avoid gluten within your 10%
liberty choices.
4. The prime mixed type meal plan is based on starting EVERY meal with high quality protein and fat together with your
vegetable nutrition selected from the primary food list. It is important to consume your primary foods first prior to
introducing any chosen secondary foods in order to achieve blood sugar stability.
5. It is best to consume proteins marked with + along with vegetables marked with + or proteins marked with ~ along
with vegetables marked with ~. Please be sure to add appropriate amounts of fat to this meal.
6. Aim for approximately an equal amount of protein and vegetable consumption and approximately one quarter of your
meal derived from fat. Fine tune this based on the results of your daily meal diary.
7. If you have a desire for any of the secondary foods feel free to consume it after your primary foods have been eaten.
Once again this is to aid in blood sugar stability.
Tart Fruits
Lemon
Lime
Pomegranate
8. Five days worth of breakfast, lunch, and dinner ideas are provided to get you started on implementing your meal plan.
Nut
Cranberries
Chestnut
9. Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice may vary.
10. Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compliance
with this.
11. At the end of being gluten free for 60 days, you will have two choices. One is to remain gluten free if you are having a
positive response. The second choice is to reintroduce gluten to assess your individual level of gluten intolerance.
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this
subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.
10
11
Mixed Type
Mixed Type
Meal Ideas
Monday
Tuesday
Wednesday
Thursday
Friday
2-3 Amys or Applegate Farms

chicken sausage links. Eat
with lightly steamed
cauliflower. Lay strips of raw
cheese on top after turning off
heat. Top with diced tomato
and chopped fresh or dried
oregano. If desired finish off
with cup of buckwheat
(buckwheat groats in bulk from
Whole Foods) topped with a
small amount of diced green
apple and cinnamon.
2 soft boiled eggs, 4 oz

smoked or lightly baked
salmon topped with chopped
fresh dill, sliced tomato, 2-3
chopped shiitake mushrooms
& chopped green onion. Top
with 2 oz crumbled raw feta
cheese. Add in 2-4 fresh
calamata or green olives.
If desired finish off with 3-4
cantaloupe or honeydew
slices.
2-4 slices of hormone free

turkey bacon, -1 cup cottage
cheese w/ 1 tbs chopped
fresh chives. Eat with lightly
steamed cauliflower and fresh
tomato. Top with 1 tbs olive
oil. If desired finish off with a
small amount of pear with nut
butter.
Veggie omelet (3 eggs) with

asparagus, mushrooms and 2
oz of raw cheese. It is ideal to
bake your omelet in a glass
Pyrex dish at 225 until formed.
If cooking stovetop use tsp
coconut oil and a low flame.
Top with 1 tbs raw butter
(allow to lightly melt on top)
Add Italian seasoning and
Himalayan salt to taste. If
desired finish off with a handful
of organic strawberries or fresh
peach slices in raw cream.
1-2 turkey burgers (mixture of dark

and light meat) w/ 1 tsp chopped
parsley, 1 tsp chopped red onion,
tsp mustard. Bake in glass Pyrex at
225 for 20-30 minutes. After baking
top with raw cheese. Eat w/ a small
salad of red leaf lettuce, chopped
avocado, sliced mushroom and
tomato. Dressing with 2 tbs olive oil
and 1 tsp apple cider vinegar (add in
1 tbs of raw cream or yogurt with
chive, garlic or green onion for a
creamy dressing). If desired finish
off with a small handful of
blueberries.
4-8 oz total of hormone free

rare roast beef slices and
turkey breast slices wrapped
around sliced cucumber &
celery sticks & stuffed with
sunflower or other sprouts, 2-3
oz of raw cheese &
horseradish mustard. Dip in
1-2 tbs raw cream or yogurt
with chopped dill, chive, garlic
or herb of choice. If desired
finish off with corn on the cob
topped with raw butter, paprika
and Himalayan salt.
5-6 large romaine lettuce

leaves, 4-6 oz of hormone
free rare roast beef and black
forest ham slices. Lay
romaine leaves on plate & top
w meat slices, sliced tomato,
mushrooms, cubed avocado,
grated raw cheese, sliced
tomato and cucumber. Top
with dressing made of 2 tbs
olive oil, 1 tsp apple cider
vinegar (add in 2 tsp raw
cream or yogurt with fresh
garlic and/or chive if desired).
If desired finish off with apple
slices slathered with raw
almond butter.
Sear 4-6 oz of Ahi tuna steak

(1-2 minutes on each side.)
Thinly slice and add to a
romaine and red leaf lettuce
salad w/ cucumber, tomato,
red pepper, chopped green
onion & cubed avocado.
Dressing w/ 2 tbs of organic
sesame oil, freshly squeezed
lime, pinch of cayenne pepper,
freshly grated ginger and a
dash of low-sodium tamari or
shoyu. If desired finish off with
2 small apricots.
Steak tartar made with 4-6 oz

ground bison or beef (it is ideal
to grind meat in food
processor at home or ask
butcher to freshly grind the
meat for you) 1 tsp chopped
red onion, parsley, mushroom,
paprika, tsp dijon mustard,
Himalayan salt and pepper to
taste. Top with 1 raw egg yolk
or if preferred mix yolk into
tartar. Eat with cubed
avocado, 3-4 cherry or grape
tomatoes, chopped spinach &
grated red cabbage. Dressing
w/ 2 tbs olive oil & 1 tsp apple
cider vinegar. If desired finish
off with a papaya banana
shake made with 1 tbs raw
cream and/or 4 oz raw milk,
fresh papaya & green tipped
banana. Blend and top with
cinnamon.
1-2 sirloin burgers served rare

(bake at 225) with raw cheese
(allow to lightly melt on top),
avocado & tomato slices &
capers. Eat w/ lightly steamed
broccoli & cauliflower. Top
w/raw butter or olive oil and
sprinkle with paprika. If desired
finish off with pear slices
slathered in cashew butter.
Tip number 1
Breakfast
2-3 Applegate Farms turkey
sausage links, 2 soft boiled
eggs served over sliced
tomatoes & baby spinach
leaves. Top with fresh
chopped basil & olive oil.
If desired end with cup of
oatmeal, with cup of raw
milk, cinnamon and 1/8 tsp
real vanilla extract.
Daily Tips
Always chew your food thoroughly. Get in the practice of putting your fork down until you have
swallowed your previous bite of food. This will aid in the absorption and assimilation of your foods as well
as increasing the transition time through the colon. This is one factor that is a substantial advantage to all
Nutritional Types.
Tip number 2
Always eat your protein, fat, and carbohydrates together at every meal. Remember that it is very
important to never exclude one of these macronutrients. An equal amount of protein and carbohydrates
may be best. The ratios and types of these macronutrients will vary from person to person.
Lunch
Spinach salad w/ slices of
hormone free rare roast beef
and turkey breast slices (4-6
oz total), sliced mushrooms,
cucumber, cherry tomatoes, &
1 sliced hard boiled egg.
Dressing made with 2 tbs
olive oil or walnut oil, 1 tsp
apple cider vinegar. If desired
finish off with a small handful
of organic raspberries.
2-4 oz of wild caught salmon

along with 2-4 oz of flounder
(total of 4-8 oz). Top with
paprika dried sage, 1 tbs fresh
dill and thinly sliced lemon
wheels. Bake at 225 for 20 -30
minutes. Top w/ 1 tbs olive oil
when done baking. Eat with a
salad of arugula, spinach, 3-4
cherry tomatoes and oz of
raw cheddar cheese. Dressing
with 2 tbs walnut oil and 1 tsp
apple cider vinegar. If desired
finish off with baked or
steamed acorn or delicata
squash with 2 tsp freshly
squeezed orange juice,
cinnamon and 1-2 tsp raw
butter lightly melted on top.
1 whole chicken fryer (3 lbs)

with fresh rosemary and whole
garlic cloves (form slits in
chicken & stuff with rosemary
and garlic). Bake in glass
Pyrex at 225 for 2 hrs. Eat
w/ lightly steamed broccoli &
cauliflower topped w/1 tbs raw
butter (allow to lightly melt on
top). Chicken will be good for
3 or 4 meals. If desired finish
off with watermelon dusted
with cinnamon.
Do not snack on carbohydrates -- even if they are so-called good carbs such as fruit. Fruit will fit into your
meal plan, but as dessert. It is important to remember that even though fruit is a natural sugar, it is still
sugar which leads to blood sugar instability and health challenges if used in excess. This is especially
true if fruit is used alone.
Tip number 4
Dinner
4-6 oz of wild caught salmon
topped w/ Italian seasoning
and lemon wheels. Bake at
225 for 15-20 minutes. Add 1-2
tbs of olive oil when done
baking. Have with cup of
cottage cheese w/ fresh
chopped chives. Eat w/ lightly
steamed asparagus and red
pepper topped with 2 tsp raw
butter. Add in of a cubed
avocado. If desired finish off
with a small organic sweet
potato with skin.
Tip number 3
Always include a protein source with your breakfast. A typical carbohydrate heavy breakfast is not a
good way to start the day for your assessed nutritional type. Try to also think out of the box with breakfast
by eating non-breakfast type foods such as leftovers from the prior evening dinner. You may be pleasantly
surprised on how much better you feel after this breakfast.
Related Link
Tip number 5
To the best of your ability purchase your vegetables from an organic source or from a local farmers market
(seasonal). Remember that it is not only the types of foods and ratios but also the quality of the foods that
is important. While we know that better quality generally means a higher cost, it is important to remember
that consuming higher quality foods generally leads to a need for less food. Our bodies are not starving for
quantity, they are starving for quality.
Related Link
NOTE: If you are using low temperature cooking, the temperature should always be set at 225 degrees. Cook meat at 5 minutes per ounce and fish at 4
minutes per ounce. Always use a covered glass dish. Using low temperature cooking helps to maintain the nutritional integrity of your foods.
12
Nutritional Typing Test - Mixed Type Tips
13
Tip number 6
Tip number 12
When preparing meals, work towards achieving equal amounts of protein and carbohydrates. This is
an adjustment for many since we have become accustomed to a large salad with a small protein source.
Remember that large quantities of carbohydrates are not best for your assessed Nutritional Type. Please
dont leave out the fat since that macronutrient is also very important for you.
When making a fresh vegetable juice, it is best to add raw cream and a raw egg to create a complete
meal. and this This can be used as a meal replacement for breakfast. While introducing fresh veggie
juice into your meal plan does require some work and the cost of a juicer, it is the best way to
introduce a natural source of vitamins, minerals, and enzyme activity to aid in creating your optimal
health goals.
Tip number 7
Tip number 13
Work towards achieving approximately 20 - 25% of your meal from quality fats such as raw butter, cream
or cheese, olive oil, coconut oil, avocado, nuts and seeds, and olives. Always remember to use Krill oil to
achieve the much needed omega-3 fatty acids. If you are struggling with weight challenges, it is important to
remember that fat consumption does not create weight gain. It is the consumption of high glycemic
carbohydrates which leads to high insulin that is the true culprit in weight gain.
Instead of coffee in the morning drink hot water, two tablespoons of raw cream, nutmeg, and cinnamon.
Its a very satisfying warm drink in the morning. Most individuals crave the warmth of their drink with
some fat, so this provides a welcome alternative to coffee. If you are going to indulge in an occasional
cup of coffee, please be sure that it is organic. If you are using decaf, please be sure that it is naturally
decaffeinated with water.
Related Link
Tip number 14
Tip number 8
One of the goals of Nutritional Typing regardless of your individual Nutritional Type is adjusting the
correct fuel mix for your individuality. In accomplishing this you will work towards consuming the smallest
portions that would still provide you with strong, consistent, and lasting energy throughout the day. This is
less taxing on your gastro intestinal tract which is an energy intensive system. It will leave you with
increased energy for your bodily processes and more energy for your daily life.
Optimal meals for your Nutritional Type would include, but are not limited to: small salads with a protein
and fat source, stews, soups with heavy meat and vegetables/topped with cheese, and a meat chili
without beans, topped with cheese. These types of meals create a good balance of all the necessary
macronutrients for your assessed Nutritional Type.
Tip number 9
Only use higher glycemic foods such as fruits, gluten free grains, potatoes, and legumes at the end of
your meal and in small amounts. These foods create blood sugar instability that can lead to multiple health
challenges including weight gain. If your goal is to regulate blood sugar or to lose weight, it is best to use
these foods sparingly or not at all. Adding a bit of fat when consuming these will slow the release of
glucose.
Tip number 10
When making sandwiches use large romaine lettuce leaves filled with your protein source such as roast
beef, chicken or turkey, fat such as avocado, raw cheese, or olives, and vegetables such as tomato,
mushrooms, or bell peppers. This will provide a much more refreshing vehicle for your protein and fat
than the use of bread. It also eliminates a known high glycemic food that creates challenges for most
of our population.
Tip number 11
If you are looking for a vehicle for your favorite marinara, meat sauce, or alfredo, steam green beans or
spaghetti squash in place of pasta and add your favorite sauce and shredded Romano or parmesan
cheese. This is just another example of providing a low glycemic option to a regular challenging food in
our culture. What most of us do not recognize is that the pasta is not really what we enjoy, but the sauce
and grated cheese that we are truly craving.
14
15
Protein Type
Protein Type
Meal Instructions
Food Chart (Gluten Free)

The Prime Protein Type Meal Plan (Gluten Free)
P RIMAR Y FOODS FOR PROTEIN & FAT

Meats
Poultry
Fish
Seafood
High Purine
High Purine
High Purine
High Purine
Liver, heart, kidney & other organ meats
Liver, heart, kidney & other organs
Anchovy
Caviar (fish eggs/roe)
Medium Purine
Medium Purine
Beef
Chicken
Bison / Buffalo
Duck
Medium Purine
Abalone
Goat
Goose
Artic Char
Clam
(*Dark meat only)
Herring
Mussels
Sardine
Medium Purine
Lamb
Peasant (*Dark meat only)
Mackerel
Crab
Pork Chop
Quail
(*Dark meat only)
Rainbow Trout
Crayfish
Venison
Turkey
(*Dark meat only)
Salmon
Lobster
Oyster
Tuna, dark(Ahi)
Wild Game
*Bacon (rinse well)
* Dark meat is from the leg, thigh & neck.
*Sausage (not spicy)
3. Work towards an eventual goal of committing a 90% focus on your protein type meal plan as presented, while allowing your
liberty of choice within the remaining 10%. If you are following the gluten free meal plan simply be sure to avoid gluten.
4. Please follow the Prime Protein type meal plan for your breakfast, lunch, and dinner. It is a 3 part meal plan. Parts 1 & 2
are ESSENTIAL - part 3 is optional.
Squid / Octopus
Vegetables
D a ir y & E g g s
Fatty Fruits
Nuts & Seeds
Very Low Glycemic
Butter
Avocado (c)
Almond (c)
Celery
Cheese
Coconut (c)
Brazil (c)
Mushrooms
Cooked Eggs
Olives (c)
Cashew (c)
Oils
Cottage Cheese (c)

Cream (c)
Coconut Oil
Hazelnut/Filbert (c)
Macadamia (c)
Asparagus
Ghee
Flax Seed Oil
Cauliflower
Raw Eggs
Macadamia Nut Oil
Peanut (c)
String Beans
While on the 60 day gluten free plan, it is

advisable to also eliminate pasteurized dairy
products.
Olive Oil
Pecan (c)
Pumpkin Seed Oil
Pine Nuts (c)
Sesame Seed Oil
Pistachio (c)
Raw Dairy is much more nutritionally

valuable than pasteurized dairy. For listings
for raw dairy in your area, log onto
www.realmilk.com
Walnut Oil
Pumpkin (c)
Initially, choose only the Vegetables

listed above. After the first week - if
you feel a need for additional Vegetable
nutrition, feel free to add any Vegetable
to your meal plan that you have a taste
for as long as it grows above the
ground. Be aware of how it affects your
meal satisfaction & cravings.
Specialty Foods
5. Provided are five days worth of breakfast, lunch, and dinner ideas to get you started on implementing your meal plan.
6. Always remember that this is a process. Make your best meal choice possible. Recognize that your best choice may vary.
7. Remember that for at least the first 60 days you will remain gluten free. Please be sure to have complete compliance
with this.
Sesame (c)
Sunflower (c)
Natto
Walnut (c)
8. At the end of 60 days gluten free you have two choices. One is to remain gluten free if you are having a positive response.
The second is to reintroduce gluten to assess your individual level of gluten intolerance.
(c) Contains a small but significant amount of carbohydrate for a Protein type
Vegetables
Legumes
High Glycemic
- White Potato
- Winter Squash
Grains
High Glycemic
High Glycemic
- Beans
(Kidney, Black, Pinto,
Garbanzo, etc.)
- Oats
- Wild Rice
- Amaranth
- Lentils
- Hearts of Palm
- Fresh Peas
(with or without Pod)
Part 3: You may consume artichoke hearts, carrots, peas, beans, lentils, gluten free grains, raw milk, raw kefir, raw
yogurt, potatoes, winter squash, apple, pear or banana, but only in small amounts and only at the very end of your
meal or not at all. Do not eat any of these foods at the start of a meal or in between meals as a snack. When eating
part 3 foods always consume additional fat.
Flax (c)
Spinach
Low Glycemic
Fruits
Dairy
Moderate Glycemic
High Glycemic
- Brown Rice
- Cranberry
- Kefir
- Corn
(on the cob)
High Glycemic
- Milk
- Yogurt
- Quinoa
- Split Peas
Nut
- Carrot
Part 2: Consume some very low glycemic and/or low glycemic vegetable nutrition with every meal! Also, consume at
least one of the following complementary foods along with your vegetable nutrition: raw cream,* raw butter, raw
cheese, coconut oil, natto, cottage cheese, eggs,** avocado, olives or olive oil, coconut, seeds, nuts, or nut
butters.
Complimentary Foods that Primar ily Provide High Quality Additio n al F AT
CARB O HY DRA TE S
- Artichoke Hearts
Part 1: Eat high quality meat, fowl, fish, or seafood from the prime protein type meal plan at EVERY meal, and
ALWAYS eat your meat, fowl, fish, or seafood FIRST!
Shrimp / Prawn
Snail
P rimary F o od s fo r
Moderate Glycemic
2. Eat as much fresh, organic food as possible.
Scallops
(Wild, ocean caught fish & seafood are

highly preferred.)
*acceptable but not preferred
Special Note
1. Make a commitment to choose ALL of your foods from your protein type nutrition plan.
- Chestnut
- Apple
- Banana
(partly green)
for non-organic commercial eggs. The risk could be substantially lower for eggs obtained from healthy chickens. For more information on this
subject you can go to http://www.mercola.com/2002/nov/13/eggs.htm.
- Pear
Caution Foods Printed with a dash ( - ) may be too high in Carbs for Some Protein Types.
Nutritional Typing Test - Protein Type
16
Nutritional Typing Test - Protein Type Meal Instructions
17
Protein Type
Protein Type
Daily Tips
Meal Ideas
Monday
Tuesday
Wednesday
Thursday
Tip number 1
Friday
Breakfast
2-3 Applegate Farms turkey

sausage links, 1 soft
boiled egg, cup of baby
spinach leaves, 1 T grated
carrot, 2 oz raw cheese, 4
fresh olives
5 oz of rare bison fillet (top

with 1 T raw butter lightly
melted on top), 1 poached
egg over a bed of spinach,
topped with 2 oz grated
cheese, 4 asparagus
stalks and chopped
avocado.
1 lightly baked sirloin burger

topped with 1 slice raw
cheese, milkshake with 1 T
raw cream, 1 raw egg, 1/8 t
cinnamon and 1/8 t
alcohol-free vanilla extract.
Have of a granny smith
apple.
1 whole chicken leg lightly

baked and topped with 1 T
raw butter, 1 soft boiled egg
topped with 2 oz grated raw
cheese, 1 T chopped fresh
dill and 2 stalks chopped
asparagus. 2 fresh coconut
dipped in flax meal.
2-3 Whole Foods brand

bacon slices, 1 poached egg
topped with 2 oz grated raw
cheddar cheese over a bed
of cup of chopped spinach
and chopped avocado.
Eggnog with 1 T raw cream,
cinnamon and vanilla
extract.
Tip number 2
Reduce your consumption of carbohydrates. Over consumption may create imbalances for you. This does
not mean to eliminate carbohydrates completely. You will still require approximately 30% of your meal from
carbohydrates. But, over consumption of carbohydrates typically leads to poor energy production and
weight gain for your Nutritional Type.
Lunch
Small spinach salad with 6

oz Applegate Farms rare
roast beef slices, 1 chopped
hard boiled egg, chopped
asparagus, 3 oz raw
monterey jack cheese.
Dressing with 1 T raw
cream, 1 T chopped
chives, 1 t apple cider
vinegar, 1 t expeller
pressed olive oil.
Always chew your food thoroughly. Get in the practice of putting your fork down until you have swallowed
your previous bite of food. This will aid in the absorption and assimilation of your foods as well as
increasing the transition time through the colon. This is one factor that is a substantial advantage to all
Nutritional Types.
1 whole chicken leg (lightly

baked at 225) topped with
1 T raw butter, 7 stalks
lightly steamed asparagus,
2 artichoke hearts topped
with melted butter and
slivered almonds, 4 fresh
olives. Dessert: 2 fresh
coconut dipped in 1 T raw
cream with 1/8 t cinnamon.
6 oz bison fillet marinated

in 1 T shoyu, 1 t sesame
oil, 1 t grated ginger root, 1
clove minced garlic, 1 t
chopped green onion.
Marinade for 1 hours
and lightly bake at 225.
Eat with spinach salad, 2
artichoke hearts, 3 oz raw
cheese, chopped avocado
and dressing of choice.
Applegate Farms rare roast

beef slices rolled around
lightly steamed asparagus,
horseradish, Dijon
mustard, 3 oz raw cheese
and avocado slices. Eat
with a side of artichoke
hearts and a hard boiled
egg. Have of a pear or
apple with raw almond
butter if still hungry.
6 oz wild caught tuna

served rare over salad of
baby spinach leaves,
lightly steamed green
beans, 2 oz crumbled
goats milk feta cheese,
handful of raw slivered
almonds, 4 black olives,
chopped avocado,1 T
chopped fresh dill, 1 t wild
capers. Dressing of
choice.
Tip number 3
Increase your consumption of red meat and fattier seafood, such as salmon, while keeping a focus on
the quality of the flesh proteins you purchase. It is always best to purchase organic, grass fed beef and
wild caught seafood when available. Please remember the quality of your nutritional choices is of
utmost importance.
Related Link
Dinner
Turkey meatballs (use

dark ground turkey), 1 T
chopped parsley, 1 t
chopped onion, 1/8 t
Worcestershire sauce (from
Whole Foods), 1/8 t dried
oregano. Form into
medium sized balls and
bake at 225 in glass
casserole dish for 30
minutes. Eat with baby
spinach salad, 1 T grated
carrot, 3 stalks chopped
asparagus, 4-5 green
olives, 2 oz of raw cheese
and dressing of choice. If
still hungry have an
eggnog shake or sweet
potato (with skin) and 1 T
raw butter.
Tip number 4
Ground sirloin burger
(lightly baked at 225),
topped with slice of raw
cheddar cheese, 1 t wild
capers, baby spinach
leaves and sauted
mushrooms and onion. Eat
with salad of artichoke
hearts, 1 T grated carrot
and 4 fresh olives.
Dessert: apple and 10
raw almonds.
Nutritional Typing Test - Protein Type
1-2 whole chicken legs

lightly baked at 225. After
baking add 1-2 T of olive
oil and poultry seasoning
(Whole Foods brand is
great). Eat with 7 stalks
chopped asparagus, thinly
sliced red onion, 2 T
grated carrot and 2-3 oz of
raw grated cheese. If still
hungry have Arrowhead
Mill organic peanut butter
with fresh celery stalks.
4-7 oz of wild caught

salmon lightly baked at
225. Add 1 tsp raw butter
and one T chopped dill
after it is baked. Eat with
3-4 oz of lightly steamed
asparagus with 2 oz of raw
cheese, 4 green olives and
2 artichoke hearts. If still
hungry have 10 walnuts
and of a green apple.
2 bison burgers with 1 thin

slice of raw cheese. Lightly
steam green beans and
add 1 tsp raw butter,
cup of slivered almonds
and a small squeeze of
lime. If still hungry have a
soft boiled egg. If still
hungry have 2 inches of
fresh coconut with
handful of raw pumpkin
seeds.
Increase your consumption of fat and include fat with every meal. Fat is very important for your Nutritional
Type and you may need as much as 25 - 30% of your meal from fat to be at your best. This is especially
important during the colder weather periods. It is important for those challenged with weight gain that
consuming your fat is still very important and that fat consumption is not the cause of weight gain but it is
the higher glycemic carbohydrates which raise insulin that is the main factor.
Related Link
Tip number 5
Always eat a flesh protein at every meal -- even if it is in small amounts. It is generally best to get
approximately 40% of your meal from a flesh protein to be at your best. However, within specific
Nutritional Types there can be a variance in needs from one individual to the next, so the percentages
are never written in stone. As you progress through the program you will learn to understand your
individual needs.
18
Nutritional Typing Test - Protein Type Tips
19
Tip number 6
Tip number 12
Only consume fruit at the end of the meal or not at all. When eating fruit, it is also best to eat fruit with
the skin on. Eat it with added fat. These tips will aid in regulating blood sugar to promote balance within
your body and aid in weight loss. However, fruit is not a necessity. It is recommended you consume
most of your fruit during the warmer seasons of the year.
Eat approximately equal amounts of fat as carbohydrates (preferably above ground vegetables).
Even though we have been told to stop eating fat for decades it is important for you to achieve this
higher fat intake. The key is to focus on low glycemic carbohydrates along with fat consumption.
Some quality fats that can be used are raw butter, cream or cheese, olive oil, coconut oil, avocado,
nuts and seeds, nut butters, and olives.
Tip number 7
Tip number 13
Reduce your consumption of root vegetables if you are looking to reduce weight. These vegetables
generally have a high glycemic index and create weight challenges among other potential health
challenges. They are still quality nutritional foods, but best if used sparingly. If these are to be used
please only eat them in small amounts, at the end of your meal, and always with added fat.
When you eat fruit, primarily choose apples, pears, coconut, and green tipped bananas. Never use these as
a snack. These should only be used at the end of the meal, in small amounts, and with added fat. Examples of
this would be a half an apple with peanut butter, a half a pear with cheese, a banana with a small handful of nuts,
or shredded coconut mixed in with some yogurt. If you are going to use other fruits other than those listed, choose
fruit where you would consume the skin along with the fruit.
Tip number 8
Reduce your consumption of grains and eliminate all gluten containing grains. The non-gluten containing
grains may be fine in small amounts, but please eat them sparingly and with added fat. Except for a
small percentage of those assessed with your Nutritional Type, most do not respond well to grains and it
may be best to eliminate or reduce these products.
Tip number 9
Always eat your protein first when eating a meal. Even though this goes against what most of us were
taught it is generally best to eat your most important food first.
Tip number 10
Always be sure to include a vegetable at every meal. But make it a smaller portion than your protein.
Approximately 30% of your meal should come from vegetables to be at your best. Vegetables should
always be eaten with fat to aid in the slower release of glucose and an improved use of energy in your body.
Tip number 11
Evaluate your willingness to consume high purine foods such as organ meats, liver pate, liver sausage,
herring, sardines, anchovies, mussels, and caviar. These are foods that create a more substantial state
of balance for most that are assessed as your nutritional type. While many do not naturally gravitate
towards these foods you may want to experiment by adding them in. You may start craving these once
your body recognizes the benefits that are provided. Once you achieve the balance you
are looking for you may be able to add these back into your meal plan sparingly.
20
21
Gluten Sensitivity
A Commonly Overlooked Health Hazard

by Dr. Dan Kalish
There is no more contention around any health issue than the subject of how to choose foods that
are right for you. People who want to eat healthy, nutritious foods are frequently confused about
what to do. Many follow what they assume are healthy diets with the best intentions, only to unwittingly
be causing health problems by eating foods that are harmful to them.
There are two general topics to investigate in determining the best diet for you.
and diet that apply to all of us. Scientists have known for decades that proper blood sugar control is
absolutely required for maintenance of appropriate fat levels, to have good cognitive function, and
to stimulate healthy immune function.
well-tolerated and health promoting for our unique body chemistry.
The following discussion of this complex and misunderstood issue provides

a starting point for making sensible food choices based on science, not
opinions.
well you have maintained your blood sugar control over time. Similarly, there are diagnostic tests
The focus of this discussion will be on food intolerance and food allergies
with a special emphasis on the newly discovered condition referred to as
sub-clinical or hidden gluten intolerance.
HIDDEN GLUTEN INTOLERANCE
The purpose of this discussion is to help you understand the importance of

eating foods that are well-tolerated and to teach the value of avoiding those
foods that can lead to health problems.
articles, etc. It is clear that there is little to no consensus on what constitutes a healthy diet or how to
go about choosing foods wisely.
There are dozens of diets to help a person lose weight, enhance athletic performance, or incorporate
foods such as soy products to help hormonal balance; in fact, there are diets for every imaginable
purpose, but sorting through the contradictory advice has become so challenging that many people
simply give up.
I will now address the subject of sub-clinical or hidden gluten intolerance. This recently discovered
health problem is at epidemic proportions in certain populations in the United States and sadly is
largely unrecognized. Later in this section, I will discuss lactose intolerance, sucrose intolerance and
the subject of food reactions in more detail.
DEFINITION OF SUB-CLINICAL INTOLERANCE
Each week the media reports more and more information about the
Sub-clinical means hidden. In other words, there are often no obvious symptoms that would direct a
doctor or patient to suspect subclinical conditions. Since symptoms arent obvious and sub-clinical
food pyramid has replaced the old four food groups. The challenge is
consequences related to sub-clinical gluten intolerance without understanding the true cause of
their problems.
each of us as individuals.
By their very nature, sub-clinical problems are hard to recognize and frequently go undetected de-
First and foremost, any diet-related advice must be based on sound

physiological principles, not on personal experiences, preferences,
current fads or product marketing. Science can guide us in terms of
explaining the basic requirements for normal human physiology and
function when it comes to how to eat.
Nutritional Typing Test - Gluten Sensitivity
Additionally, there are sophisticated laboratory tests available that screen for food intolerance and
food allergies to determine what specific foods are right for you. These lab tests can be used by
anyone seeking to determine reliable, science-based dietary recommendations.
22
23
RELATIONSHIP TO CELIAC DISEASE
DISCOVERY OF SUB-CLINICAL GLUTEN INTOLERANCE
liam Timmins clinical observations as well as those of other physicians involved in treating patients
with chronic fatigue, weakened immunity, and environmental illness.
Sub-clinical gluten intolerance is often confused with a medical condition called celiac disease, celiac
sprue or non-tropical sprue, sometimes referred to as gluten enteropathy or gluten intolerance. The
reaction to gluten in celiac disease is similar to sub-clinical gluten intolerance, except as to the degree of intensity.
Over the course of many years, there has been continual work to uncover the nature and extent of
this problem in the United States and Europe. In 1994, a technological breakthrough in the form of a
highly specialized salivary test for sub-clinical gluten intolerance made more comprehensive investigation into this problem possible.
ferent based on the severity or degree of damage.
Celiac disease is not hidden, or sub-clinical, and as such it is easier to diagnose. A person with celiac
disease may have blood in their stool or experience disabling pain when they consume gluten-containing foods.
THE FIRST TESTS FOR SUBCLINCIAL GLUTEN INTOLERANCE
Other symptoms of celiac include steatorrhea, which is undigested and

unabsorbed fat in the stool, and dermatitis herpetiformis, a skin condition.
These obvious symptoms often lead doctors to recognize those with celiac in
chronically ill patients. These patients had been previously unresponsive to all known treatments.
Through laboratory research of this patient population of chronically ill individuals, it had become
Others with celiac disease are not diagnosed until the adult years. In addition to the clinical presentation, celiac disease can be detected by a blood
The observation that there was a genetic component to the condition narrowed the range of possible explanations. At one point, Dr. Timmins realized there could be a connection with the diets of
this select group of patients and their unknown condition.
symptoms alone.
When the initial salivary tests for sub-clinical gluten intolerance were run on several hundred people
from this population, 80-85% tested positive. This outstanding discovery has now been demonstrated time and time again with a wide range of patients.
GLUTEN AND GLIADIN
gradually understood. The evaluation process has become even more comprehensive and many of
those people with this condition who may have gone undiagnosed in the past can now be accurately
tested.
What exactly is sub-clinical gluten intolerance? Sub-clinical gluten intolerance refers to exposure to
refer to this condition. Gliadin is a polypeptide, a long chain of amino acids, which is present in the
gluten protein portion of certain grains and also in soybeans.
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Even though soy has gotten a lot of attention in terms of its ability to help
women with hormonal imbalances and bone loss, this does not hold true for
tion and ultimately exacerbate hormonal imbalances and accelerate bone
loss.
This subject is confusing, and there is much misinformation about gluten and gliadin. To clarify, gliadin, the molecule that causes the problem, is present in some, but not all gluten-containing foods.
and couscous.
Some of these grains have lower concentrations of both gluten and gliadin than
centration food source, is not well-tolerated by people with sub-clinical gluten
intolerance.
Soy products can be very helpful for women who tolerate gliadin and have
from Japan and China where gluten intolerance is not as common as it is in
the United States. Additionally, the traditional diet of these Asian countries is
rich in foods that help balance the negative issues associated with soy consumption.
This dietary restriction eliminates bread, pasta, bagels, and cereals. There are rice
and almond-based breads available, usually found in the refrigerated section of
your local health food store. There are also rice, yam, and corn-based noodles,
and cereals, crackers and other gluten free substitutes on the market.
So, if you have sub-clinical gluten intolerance what can you eat? As already mentioned, rice, corn,
millet, quinoa, amaranth, oats, and buckwheat are OK, unless you are allergic.
There has been some debate about whether or not oats are safe, and while they do contain a small
SAFE GLUTENS
unless one experiences any adverse symptoms.
Rice, corn, buckwheat, and millet have glutens, but the glutens in these foods do not contain the
ing chicken, turkey, beef, pork, lamb, tuna, salmon, etc. Any kind of vegetable and any type of fruit is
OK, as are all beans, except in some cases, soybeans may be a problem.
safe grains include quinoa and amaranth. In some cases people are allergic to rice, corn, buckwheat
or millet, independent of the reaction to gluten/gliadin.
Reading labels can be very misleading; dont trust them. Some companies list their products as glunication, sub-clinical gluten intolerance will be used to refer to this sensitivity to gliadin in the rest of
this discussion.
TREATMENT RECOMMENDATIONS
-
gluten reaction with several natural products.
AVOID CONCENTRATED SOY PROTEIN
mation and soothe irritated tissue in the intestinal tract. Deglycerized licorice root can also be used to
Soybeans are another food that many people with gliadin intolerance react to. It is best to avoid all
Most people dont feel better immediately after eliminating gluten from their diets, as it may take 30
tine to heal.
eliminating gliadin, and then to reintroduce it back into the diet at a later time to see how reactive
you are to soy.
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ing our own internal 911-response team to the injury site. This physiological protection includes the
mation.
on a gluten free diet. In certain cases people may feel considerably worse upon initially starting a gluance, by around 6 to 9 months of being gluten free, noticeable changes have taken place.
The purpose of this physiological mechanism is to handle the insult,

whether it is physical trauma, a viral or bacterial infection, or the gliadin molecule in those who are gliadin sensitive. In each case the body
attempts to remove the harmful substance and quickly control the
damage that has been caused.
PHYSIOLOGICAL EFFECTS OF SUB-CLINICAL GLUTEN INTOLERANCE
With a mucotoxic reaction to gluten in the gastrointestinal tract, initially there will be heat, redness, swelling, and importantly a change
or interruption in the normal function of the small intestine.
Following are some of the physiological changes that result from sub clinical gluten intolerance. In
comes into contact with the wall of the small intestine.
On the cellular level, a series of events take place including dilation or

enlargement of blood vessels with increased permeability and blood
may go undetected for years or even decades before it results in the expression of
symptoms.
protection in the form of white blood cells and other immune system
cells.
nying swelling. This is followed by movement of leukocytes, or white blood cells into the tissues for
enhanced immune protection.
healthy mucosa, or lining tissue of the small intestine. In some cases there may be
symptoms in childhood such as allergies, asthma, reoccurring infections, a constant upset stomach, or milk intolerance.
Often these symptoms fade in the early adult years only for the problem to reappear when a person
is between 30 and 60 years of age.
structural support.
Twelve to 14 hours after this series of physiological reactions, the bodys response to gliadin fades
provided there is no further exposure. At this point, the physical regeneration and repair process can
begin.
THE MEANING OF INFLAMMATION
cade and the damage to the lining of the small intestine continues. Assuming there is no further
Then the protective white blood cells degenerate or reenter the blood circulation, and cellular disintegration or proliferation takes place in which injured cells are replaced and swelling disappears with
goes back to wait for the next emergency call.
sue components. This process accomplishes either regeneration of the normal tissue architecture and
return of physiologic function or the formation of scar tissue to replace what cannot be repaired. This
whole sequence of events can take place each time a gluten sensitive individual eats gluten-contain-
activated.
This response is the bodys attempt to repair tissue damage and prevent infections by quickly bring-
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ing food.
EFFECT ON IMMUNE SYSTEM & HORMONAL SYSTEM
immediate symptoms. If a gluten intolerant person eats gluten-containing foods for extended periWith long-term exposure, the results of this low-grade response to the gluten/gliadin molecule can
small intestine is the hormonal/immune system. Sub-clinical gluten intolerance

ways.
There are specialized immune cells that line the small intestine called immunocytes. These immune cells produce secretory IgA, a critical component of the
DIGESTIVE SYSTEM EFFECTS
Good health requires proper digestion and absorption. Digestion is the mechanical and chemical
breakdown of the food we eat. As food is digested, it needs to be absorbed.
a certain percentage of these cells, and this in turn can lower your immune defense thereby opening
the door to intestinal infections.
Absorption is the process of bringing the nutrients from our gastrointestinal tract into the rest of our
bodys tissue. Digestion is initiated when we chew food and begin to break it down with digestive enzymes. Food then enters the stomach where further breakdown occurs from the presence of stomach
acid, called hydrochloric acid, and pepsin, which together begin the breakdown of proteins.
Therefore, parasites, bacteria, viruses, and yeast or fungal organisms can more easily infect someimmune defense is commonly referred to as depressed secretory IgA, which also can result in many
other food reactions. This is because secretory IgA also helps the body handle food antigens.
From the stomach the products of digestion enter the small intestine. The small intestine is called
small because it is smaller in diameter than the large intestine.
However, it is in fact longer and in many ways more crucial to our
health than the large intestine.
THE PROBLEM WITH FOOD ANTIGENS
that stick out from the wall of the intestine into the lumen or center.
These villi are between and 1 mm long, just barely visible to the
human eye.
our immune system as OK or not OK. Antigens mark substances as foreign to the human body. The
recognition of what is an OK antigen and what is not an OK antigen allows our immune system to attack and destroy harmful substances.
On the ends of the villi are microvilli, sometimes referred to as the

brush border. These two adaptations, villi and microvilli, increase the
surface absorption area of the small intestine up to 1,000-fold. Its estimated that the entire absorptive area of the small intestine is roughly the size of a basketball court.
For example, when you have a viral infection like the common cold, the viruses that infect us have
antigen markers on their outer surfaces and our immune system recognizes these antigens and then
makes antibodies to destroy the virus.
This total area for absorption can be compromised by any condition that irritates the lining of the
small intestine. In gluten intolerance, there is a destruction of the villi referred to as villus atrophy.
Food is also foreign to the body and so has antigens. Typically we dont react to food antigens. However, in some people, food reactions do occur because of an inappropriate response of the immune
system to antigens in food.
This poor intestinal function caused by improper digestion of food is referred to as maldigestion or
literally bad digestion. Inadequate absorption of nutrients is referred to as malabsorption. In other
words the inability to get the vital nutrients your body needs delivered to your cells.
Other people may be sensitive to pollen antigens or mold antigens and so have reactions to these
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us more susceptible to antigens of all sorts.
MUCOSAL LINING AND LEAKY GUT
This can make a person highly reactive to food antigens who might not otherwise have this problem.
This is another link between gastrointestinal stress and the immune system.
There are also many connections between subclinical gluten intolerance and other intestinal problems. To describe this connection in more detail, I will review the structure and function of the small
intestine.
CORTICOSTEROIDS
The small intestine is constructed like a tube. The inside of the tube is the healthy mucosal lining. Mucosal tissues also line the sinus passageways, the lungs, the urogenital tract, the mouth, throat, and
vaginal tract. These lining tissues act as vital barriers to defend the body from infectious organisms.
The small intestine lining tissue also performs the crucial function of absorption of nutrients.
costeroid medications such as prednisone or cortisone. They are used for a wide
variety of medical purposes.
increased permeability (also known as leaky gut syndrome) occurs.
Corticosteroid injections are used for joint and muscle injuries to reduce pain.
Leaky gut syndrome refers to the loss of integrity of this mucosal or lining tissue. Having leaky gut
allergies to improve function of the airways.
through.
With leaky gut syndrome, the lining of your intestine becomes overly permeable and molecules that
were not intended to cross into your blood stream enter, or leak in. This leads to a great deal of immune stress as your body tries to handle all these uninvited guests.
CORTISOL THE STEROID YOU MAKE YOURSELF
Our body also makes its own corticosteroids, the most abundant of which is the hormone called
THE IMPORTANCE OF LACTEALS

Since cortisol is also one of the major modulators of immune function, this suppresses our immune
response. As a matter of interest, this immune suppressing role of corticosteroids is used in medicine
in certain circumstances when immune suppression is the goal.
Gluten reactions also cause other problems. There are structures called lacteals that are located in
the tips of the villi, which can be destroyed by reactions to gluten. These lacteals are responsible for
With organ transplants and in some serious autoimmune diseases, large doses of corticosteroids are
used therapeutically to suppress immune function. However, in other situations this immune suppressing role of cortisol and corticosteroid medications works against our health.
mised, it can result in healthy fats/oils not being absorbed that are critical to your health.
nutrients will not be realized.
elevated cortisol suppresses our immune response, it also causes a catabolic (or breakdown) state to
exist in our body. Symptoms of adrenal exhaustion will eventually appear such as fatigue, depression,
loss of libido, allergies, frequent illness, etc.
duction, anti-oxidant formation and many other processes.
It is common for people with sub-clinical gluten intolerance to develop blood sugar problems, sometimes referred to as hypoglycemia. This is due to the negative effects on digestion and absorption in
sub-clinical gluten intolerant individuals
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Depending on the extent of the problem, a person may need to use extensive nutritional supplementation to restore normal levels of vitamins, minerals, amino acids and essential fatty acids. These
natural therapies can be used with great success, provided the appropriate foods are being eaten
and normal gastrointestinal function has been restored.
NUTRITIONAL DEFICIENCIES
production can lead to accelerated osteoporosis.
LACTOSE AND SUCROSE INTOLERANCE
pression, memory loss, and greater risk for elevated homocysteine levels, a key factor in development
of heart disease.
The carbohydrate portion of milk is referred to as lactose or milk sugar. Lactose intolerance frequently
accompanies gluten intolerance.
our body and are vital for normal brain function.
rotransmitters to communicate. They are made from amino acids
found in protein-containing foods. So improper digestion and/or
Lactase, a specialized enzyme that aids digestion of lactose in milk products is usually lacking in
people with sub-clinical gluten intolerance. Lactase breaks down lactose or milk sugar in the same
way sucrase enzymes breaks down sugar or sucrose.
Damage to the architecture of the intestinal wall and the subsequent decrease in enzymes for lactose
and sucrose digestion leads to problems in digesting dairy products such as cheese, ice cream, and
all types of milk products as well as sugar containing foods.
The prevalence of this problem can be seen in the numbers of

need to avoid cows milk products. As the villi on the intestinal lining heal
from a gluten free diet, some individuals will be able to tolerate dairy products again in nine months to a year. In other people, there will be a more or
less permanent sensitivity to dairy products.
depressants are called SSRIs, or selective serotonin reuptake inhibitors. These medications prevent
serotonin levels.
However, in the initial 6 to 9 months of eliminating gluten, it is absolutely

required to avoid all lactose-containing milk and dairy products because
restore normal serotonin levels.
ing. This includes the complete elimination of cows milk products such as
cheese, yogurt, cottage cheese, and milk.
If you either (A) do not eat adequate protein, or (B) cannot digest protein well, or
Goats milk yogurt and goat or sheeps milk cheeses such as feta cheese and others are usually acceptable alternatives. In this instance, eggs are not considered to be dairy products.
The approach taken in natural therapies is to look for causative agents, such as
thereby improving the outcome. In this case, addressing dietary intake of protein,
ability to absorb is critical to optimal health.
In certain people who have food sensitivities, this one factor can prevent recovery from chronic fatigue, recurrent infections and a cycle of chronic illness.
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However, delayed food allergies are hard to identify because the reaction may not appear for hours
LACTOSE HOME TEST
Some people, even in the absence of gluten intolerance are lactose intolerant and simply do not produce lactase enzymes and so cannot digest dairy products containing lactose. Other people may be
allergic to the proteins of milk and not be lactose intolerant. Many people will be milk protein allergic
and lactose intolerant at the same time.
mune system.
There is a simple home challenge for lactose intolerance. While this test may not reveal every case of
lactose intolerance, it will help to identify many people who are. You may be allergic to the proteins of
milk even though you are not lactose intolerant.
The second option is to pursue additional testing for delayed food allergies. Multiple pathway food
exactly which foods you are reacting to. You will then know what foods to avoid and what foods are
safe.
HOME TEST: Upon awakening, drink a large glass (8-12 oz.) of whole milk on a completely empty
stomach. Do not eat or drink anything else for 3 to 4 hours.
It is important to employ one of these options, since eating foods that you are allergic to every day
can interfere with healing of the intestinal tract.
If you experience bloating, gas, diarrhea, abdominal discomfort, mucous in the throat or abnormal
bowel habits, you are likely lactose intolerant. In some cases, the symptoms may not appear immediately, but will be noticed within 24 hours. If you experience no reaction whatsoever, you probably are
not lactose intolerant.
ALLERGY VS. INTOLERANCE
There is a home test for sucrose intolerance also. First thing in the morning, add two teaspoons of
pure sugar to a large glass of water. Stir well and drink. Do not eat or drink anything for three to four
hours and check for any abdominal discomfort, bloating, gas or other digestive symptoms. If present,
suspect sucrose intolerance.
There is a great deal of confusion and misinformation about food allergies and gluten. Gluten intolresponse due to the reaction to the gliadin molecule in gliadin sensitive individuals.
MULTIPLE DELAYED FOOD ALLERGIES
Sub-clinical gluten intolerance has a genetic basis, meaning it passes from generation to generation.
Gluten intolerance is found most frequently in those with Irish, English, Scottish, Scandinavian, and
other Northern European and Eastern European heritages.
Sub-clinical gluten intolerance often leads to the development of multiple delayed food allergies.
Leaky gut syndrome and the accompanying premature leaking of food antigens into the bloodstream cause this. In time, this overexposure to food antigens causes the immune system to react,
and foods that would otherwise be tolerated can become allergenic.
The latest research study published in the British Medical Journal in November of 1998 found previgluten intolerance. They found approximately one in 150 people with this condition.
Although the problem with food allergies is generated by the damage from gluten, removal of gluten
It is suspected the levels of sub-clinical gluten intolerance are much higher. Sub-clinical gluten intolerance and celiac occur less frequently in non-European populations.
circumstances, your doctor may recommend a 4 to 5 day food rotation diet. Many books are available
from your local bookstores on food rotation diets.
It is important to note that many people who are gluten intolerant do not test positive on food allergy testing for wheat, rye, barley, and other gluten-containing grains.
Do not be misled by the fact that you do not test positive to these gluten-containing foods. You still
food allergies are usually easy to recognize for example, you eat a strawberry and get a rash. These
dont usually require testing to determine.
years with sub-clinical gluten intolerance and do not experience obvious symptoms.
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tors taken together create a situation where parasite infections can take hold and become chronic.
Parasites deeply embedded in the intestinal lining can even be resistant to powerful antibiotic treatments.
Some people who are constitutionally strong and have good adrenal function and eat moderate
amounts of gluten containing foods may never experience obvious symptoms. With or without obvious symptoms, intestinal damage is still taking place.
Because of this, people with gluten intolerance need to rule out the possibility that they are harbor-
FOOD ALLERGIES AND FOOD CRAVINGS
these chronic infections cleared.
Along with food allergies come food cravings, and it has frequently been observed that people crave
that which they are allergic to.
CANDIDA
There have been many theories postulated as to why this is the case; at this point they are all speculafoods all the time there is a high probability that you are allergic to them.
There is a relationship between Candida, an opportunistic organism in the gastrointestinal tract, and
food intolerances.
mune response in the intestinal lining. This weakened mucosal immune defense can open the door
for Candida to overpopulate and become invasive Candida (invasive means to invade and attach
itself to the healthy mucous lining of the intestines).
ALCOHOL AND GLUTEN
A special note about alcohol and gluten: Hard alcohol and beer are made from grains
that contain gliadin and are to be strictly avoided. Wines on the other hand, are made
from grapes and therefore do not contain gluten/gliadin.
NUTRITIONAL DEFICIENCIES
However, if gluten/gliadin is ingested along with any alcohol, the gliadin is immediatefore, if you are gluten intolerant you must be 100% sure your meal is gluten free if you
are to have any form of alcohol with your meal.
and carbohydrates.
PARASITES
vitamin A and E and K and importantly, the essential fatty acids from which we
manufacture all our reproductive hormones, and adrenal hormones including
estrogen, testosterone, progesterone, cortisol and DHEA.
The structural changes to the environment of the small intestine from gluten intolerance create the
perfect habitat for development of pathogenic infections.
lack of calcium, folic acid, iron, and vitamin B12. Lack of reproductive hormones
leads to disruption of the normal menstrual cycle, causing PMS or menopausal
symptoms.
elongating of these crypts, referred to as crypt hyperplasia and deepening of the crypts, makes for a
deep pocket where a pathogen such as a parasite can survive by evading the usual immune surveillance that occurs in the lining tissue.
weakening of the bones. Even if women take estrogen and calcium supplements, they may not be
adequately absorbed.
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Folic acid, B12, and iron deficiencies lead to anemia, depression, and increased risk of heart disease
and neurological diseases. Lack of antioxidant vitamins E and A compromise our ability to fight free
radicals and can further contribute to degenerative conditions such as cancer and heart disease.
Gluten Free
Meal Preparation and Recipes

GLUTEN SENSITIVITY SUMMARY
NOT OK / NOT TOLERATED
OK / TOLERATED FOODS
Wheat
Beef, pork, lamb, any type of meat

Poultry - Chicken, turkey, duck, any type of
poultry
Fish and Seafood - tuna, salmon, trout, halibut,
pastries)
Rye
Kamut
Spelt
Soy
Pasteurized cows milk products
We understand that it is a challenge to remove gluten from your diet, so instead of focusing on
the negative and giving you a list of what to remove, we will focus on the positive and provide
examples of what a gluten free meal looks like. At the very end of these examples are recipes
for some non-gluten baked goods and a our replacement recipe to be used only sparingly
during those times that you are looking for a baked treat.
Please remember that gluten free does not necessarily equate to good health. Most gluten
free products bought in our markets today are still an over processed poor carbohydrate that
creates blood sugar challenges, and may eventually lead to poor health. A veggie type may
be able to use these products on occasion, a mixed type more than likely will struggle with
these, and a protein type should still avoid these foods. There are some very effective marketing strategies when it comes to gluten free packaged products like cookies, crackers, beer,
breads and the like. Please dont be fooled into believing that gluten free makes them good
for you. Quite simply, they are still very poor food choices for you, so please partake of them
sparingly, or not at all.
All vegetables
All beans except soybeans
Corn
Rice, including wild rice, basmati rice, brown
Rice Bread
Rice crackers
Potato
Millet
Quinoa
Amaranth
Oats
Buckwheat (not a wheat)
Wheat and barley grass (has no protein)
Some of the meal ideas below incorporate low temperature cooking. It is recognized that
cooking your food at higher temperatures will have an adverse effect on the nutrients within
the food. To utilize low temperature cooking, use a glass casserole dish such as a Pyrex pan,
and always use a lid on this dish for the cooking process. Cook at 225 degrees at 4 minutes
per ounce for sh and seafood, and 5 minutes per ounce for all other meats. This will not only
aid in maintaining a higher nutrient content, but will enhance the taste of your food.
As a part of the initial 60 days of becoming gluten free, it is also recommended to remove
pasteurized dairy from your meal plans. Dairy products are listed in some of the meal plans
below, but it specically mentions raw dairy. Raw dairy can be used during this 60 days generally without any challenges. Please visit www.realmilk.com to nd a raw dairy connection in
your area.
We are pleased that you have made the choice to educate yourself not only on the aspect of a
gluten free lifestyle, but also regarding your own bio-chemical nutritional needs with nutritional
typing. We welcome you to the wonderful world of balanced optimal health! This is the beginning of a journey that can last a lifetime.
Gluten Free Breakfast Ideas

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Nutritional Typing Test - Gluten Free
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Gluten Free Lunch Ideas
Gluten Free Breakfast Ideas
Sear 4-6 oz of Ahi tuna steak (sear for 1-2 minutes on each side). Thinly slice and add to a
romaine and red leaf lettuce salad w/ cucumber, tomato, red pepper, chopped green onion &
cubed avocado. Dressing with 2 tablespoons of organic sesame oil, freshly squeezed lime,
pinch of cayenne pepper, freshly grated ginger and a dash of low-sodium tamari or shoyu. If
desired nish off with 2 small apricots.
2-3 Applegate Farms turkey sausage links, 2 soft boiled eggs served over sliced tomatoes &
baby spinach leaves. Top with fresh chopped basil & olive oil. If desired, end with cup of
oatmeal, with cup of raw milk, cinnamon and 1/8 tsp real vanilla extract.
2 soft boiled eggs, 4 oz smoked or lightly baked salmon topped
with chopped fresh dill, sliced tomato, 2-3 chopped shiitake mushrooms & chopped green onion. Top with 2 oz crumbled raw feta
cheese. Add in 2-4 fresh calamata or green olives. If desired nish
off with 3-4 cantaloupe or honeydew slices.
Spinach salad with slices of hormone free rare roast beef and turkey breast slices (4-6 oz total), sliced mushrooms, cucumber, cherry tomatoes, & 1 sliced hard boiled egg. Dressing made
with 2 tablespoons olive oil or walnut oil, 1 tsp apple cider vinegar. If desired nish off with a
small handful of organic raspberries.
2-3 Amys or Applegate Farms chicken sausage links. Eat with

lightly steamed cauliower. Lay strips of raw cheese on top after
turning off heat. Top with diced tomato and chopped fresh or dried
oregano. If desired nish off with cup of buckwheat (buckwheat
groats are sold in bulk at Whole Foods) topped with a small amount
of diced green apple and cinnamon.
1-2 turkey burgers (mixture of dark and light meat) with 1 tsp chopped parsley, 1 tsp chopped
red onion, tsp mustard. Bake in glass Pyrex dish at 225 for 20-30 minutes. After baking, top
with raw cheese. Eat with a small salad of red leaf lettuce, chopped avocado, sliced mushroom and tomato. Dressing with 2 tablespoons olive oil and 1 tsp apple cider vinegar (add in 1
tablespoon of raw cream or yogurt with chive, garlic or green onion for a creamy dressing). If
desired nish off with a small handful of blueberries.
2-4 slices of hormone free turkey bacon, -1 cup cottage cheese w/ 1 tablespoon chopped
fresh chives. Eat with lightly steamed cauliower and fresh tomato. Top with 1 tablespoon olive
oil. If desired nish off with a small amount of a pear with nut butter.
4-8 oz total of hormone free rare roast beef slices and turkey breast slices wrapped around
sliced cucumber & celery sticks & stuffed with sunower or other sprouts, 2-3 oz of raw cheese
& horseradish mustard. Dip in 1-2 tablespoons raw cream or yogurt with chopped dill, chive,
garlic or herb of choice. If desired nish off with corn on the cob topped with raw butter, paprika and Himalayan salt.
Veggie omelet (3 eggs) with asparagus, mushrooms and 2 oz of raw cheese. It is ideal to bake
your omelet in a glass Pyrex dish at 225 until formed. If cooking stovetop use tsp coconut oil
and a low ame. Top with 1 tablespoon raw butter (allow to lightly melt on top) Add Italian seasoning and Himalayan salt to taste. If desired, nish off with a small handful of organic
strawberries or fresh peach slices in raw cream.
2-3 Applegate Farms turkey sausage links, 1 soft boiled egg, cup of baby spinach leaves, 1
T grated carrot, 2 oz raw cheese, 4 fresh olives
5-6 large romaine lettuce leaves, 4-6 oz of hormone free rare roast beef and black forest ham
slices. Lay romaine leaves on plate & top with
meat slices, sliced tomato, mushrooms, cubed
avocado, grated raw cheese, sliced tomato and
cucumber. Top with dressing made of 2 tablespoons olive oil, 1 tsp apple cider vinegar (add
in 2 tsp raw cream or yogurt with fresh garlic
and/or chive if desired). If desired nish off with
apple slices slathered with raw almond butter.
2-3 Whole Foods brand bacon slices, 1 poached egg topped with 2 oz. grated raw cheddar
cheese over a bed of cup of chopped spinach and chopped avocado. Eggnog with 1 tablespoon raw cream, cinnamon and vanilla extract.
Salad with red leaf lettuce, red pepper, grated

carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed
lemon. Have 3-4 oz of chicken breast. Have cup of brown rice if still hungry.
Use -1 cup oatmeal with one egg white stirred in while piping hot. Top off with a few apple
slices and cinnamon.
1 cup of raw plain yogurt with cup of blueberries stirred into yogurt.
Lightly steam red pepper, zucchini and yellow squash. Top with freshly squeezed lemon juice.
Have 3-4 oz of lightly baked codsh. Coat with fresh herbs of oregano and dill after cooking
and freshly squeezed lemon. If still hungry have a few sweet potato slices.
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Salad with 1 chopped zucchini, 1 T grated raw sweet potato, 1 T chopped red pepper and 1 tsp
chopped dill. Dressing with 1 tsp olive oil and 2 tablespoons raw apple cider vinegar. Have 3-4
oz of Applegate Farms turkey breast. Have cup of wild rice if still hungry.
Lightly saut red cabbage, garlic, broccoli and red pepper and add freshly squeezed lemon.
Include 3-4 oz of lightly baked chicken breast topped with paprika and 1 tablespoon chopped
dill. Include with this meal fresh corn on the cob.
6 oz bison let marinated in 1 tablespoon of shoyu, 1 teaspoon of sesame oil, 1 teaspoon of

grated ginger root, 1 clove of minced garlic and 1 tablespoon of chopped green onion. Marinade for 1 hours and lightly bake at 225 degrees. Eat with spinach salad, 2 artichoke hearts
and 3 oz raw cheese, chopped avocado with your dressing of choice.
Lightly steam red pepper, zucchini and yellow squash and top with freshly squeezed lemon
juice. Have 3-4 oz of lightly baked codsh coated with fresh herbs of oregano and dill after
cooking along with freshly squeezed lemon. Include a few sweet potato slices with this meal.
Applegate Farms rare roast beef slices rolled around lightly steamed asparagus, horseradish,
Dijon mustard, 3 oz raw cheese and avocado slices. Eat with a side of artichoke hearts and a
hard boiled egg. Have of a pear or apple with raw almond butter if still hungry.
Start with one bison burger with 1 thin slice of raw cheese.
Lightly steam green beans and add 1 teaspoon of raw butter,
cup of slivered almonds and a small squeeze of lime. Add one
soft boiled egg and 2 inches of fresh coconut with handful of
raw pumpkin seeds if desired.
1 whole chicken leg (lightly baked at 225) topped with 1 T raw butter, 7 stalks lightly steamed
asparagus, 2 artichoke hearts topped with melted butter and slivered almonds and 4 fresh
olives. Dessert: 2 fresh coconut dipped in 1 T raw cream with 1/8 t cinnamon.
Turkey meatballs (use dark ground turkey), 1 tablespoon of

chopped parsley, 1 teaspoon of chopped onion, 1/8 teaspoon
of Worcestershire sauce and 1/8 teaspoon of dried oregano.
Form into medium sized balls and bake at 225 in glass casserole dish for 30 minutes. Eat with baby spinach salad, 1 tablespoon of grated carrot, 3 stalks of
chopped asparagus, 4-5 of green olives, 2 oz of raw cheese and dressing of choice. If desired
include sweet potato (with skin) and 1 tablespoon raw butter.
Gluten Free Dinner Ideas

4-6 oz of wild caught salmon topped with Italian seasoning and lemon wheels. Bake at 225 for 15-20 minutes. Add
1-2 tablespoons of olive oil when done baking. Have with
cup of cottage cheese with fresh chopped chive. Eat
with lightly steamed asparagus and red pepper topped with
2 tsp raw butter. Add in of a cubed avocado. If desired
nish off with a small organic sweet potato with skin and
added raw butter.
*Below is the our recipe and some gluten free recipes in case you have a strong desire for
a baked product as a treat on occasion. Please remember that a veggie type may be able to
use these products on occasion, a mixed type more than likely will struggle with these and a
protein type should still avoid these foods.
Gluten Free Flour Mixture
1 whole chicken fryer (3 lbs) stuffed with fresh rosemary

and whole garlic cloves (form slits in chicken & stuff with
rosemary and garlic); bake in glass Pyrex at 225 for 2
hrs. Eat with lightly steamed broccoli & cauliower topped with 1 tablespoon raw butter (allow
to lightly melt on top). Chicken will be good for 3 or 4 meals. If desired, nish off with watermelon dusted with cinnamon.
This is a basic mixture of gluten free ours that can be combined in advance so you have a
gluten free mixture to replace conventional gluten containing ours. This mixture will contain a
full compliment of your essential amino acids. Always remember to use these type of products
sparingly.
Sirloin burger served rare (bake at 225) with raw cheese (allow to lightly melt on top), avocado,
tomato slices and capers. Eat with lightly steamed broccoli & cauliower. Top with raw butter or
olive oil and sprinkle with paprika. If desired nish off with pear slices slathered in cashew butter (Rejuvanitive foods makes delicious cashew butter).
1 cups coconut our

1 cup of rice our
1 cup of potato starch our
1 cup tapioca our
cup cornstarch
cup garbanzo or fava our
2 tablespoons xanthan gum
Salad with red leaf lettuce, red pepper, grated carrot, cucumber, cup chick peas. Dressing with 1 tsp olive oil and 2 T freshly squeezed lemon. Have 3-4 oz of chicken breast (lightly
baked at 225). Have cup of brown rice with this meal if desired.
44
45
cup raisins
cup molasses
cup unsweetened applesauce
2 tablespoons olive oil
2 beaten eggs
cup almond milk
1 teaspoon vanilla extract without grain alcohol
Blueberry Millet Mufns

2 large eggs
1 teaspoon of nely grated orange zest
1 cups orange juice
cup butter that has been melted and cooled
1 cup blueberries
1 cup millet our
1 cup sorghum our
2 teaspoons baking powder
1 teaspoon cream of tartar
1 teaspoon baking soda
1 teaspoon salt
cup turbine sugar
2 teaspoons xanthan gum
1 cup stone ground yellow cornmeal
1.
2.
3.
4.
5.
Potato Pancake
3 raw grated potatoes
1 medium grated zucchini
cup grated carrot
cup nely chopped onion
cup garbanzo our
cup potato our
teaspoon salt
1 teaspoon baking powder
1 teaspoon dill weed
1 tablespoon yellow curry
2 beaten eggs
2 tablespoons olive oil
cup white wine
1. Preheat oven to 350 degrees

2. Grease 6 large sized mufn tins or use paper liners
3. Combine ours, baking powder, cream of tartar, baking soda, and salt
4. Add sugar, xanthan gum, and cornmeal
5. Whisk eggs in separate bowl
6. Blend in orange zest, juice and melted butter
7. Add egg mixture with dry ingredients and mix until all ingredients are moistened
8. Add blueberries gently
9. Spoon into tins
10. Bake 20-25 minutes for regular sized mufns or 30-35 minutes for large mufns
1.
2.
3.
4.
5.
Applesauce Bran Mufns

1 cup rice our
1 cup rice bran
cup hazelnut our
1 tablespoon baking powder
teaspoon cinnamon
teaspoon salt
raw chopped almonds
Preheat over to 400 degrees

Blend all dry ingredients
Mix wet ingredients
Stir wet and dry ingredients and do not over stir
Fill mufn cups and bake 20 minutes
46
Combine potatoes, zucchini, carrots, and onion

Add eggs and oil and stir to combine
Mix the dry ingredients and add the potato mixture
Add wine to preferred consistency
Spoon onto a hot stainless steel pan and brown on both sides
47
2. Using a heavy electric mixer with a paddle attachment, combine water, olive oil and vinegar until well blended. While on the lowest speed add the dry ingredients until combined.
Once this is combined, beat for 4 minutes on medium speed.
3. Gently transfer the dough to prepared pan and spread evenly to the edges.
4. Bake in a preheated oven for 12 minutes
Zucchini Quick Bread

2 eggs
cup of honey
cup olive oil
1 teaspoon vanilla extract (non-gluten)
1 cup zucchini peeled and shredded
1 cup yellow raisins
cup of raw chopped walnuts
1 cup rice our
2 teaspoons baking powder
2 teaspoons cinnamon
teaspoon salt
.25 ounces of gelatin (1 envelope)
1.
2.
3.
4.
5.
6.
7.
Preheat oven to 350 degrees

Grease two 8x4x3 inch loaf pans
Beat eggs
Add honey, olive oil, vanilla, grated zucchini, raisins, and nuts to eggs
Mix together ours, baking powder, xanthan gum, cinnamon, salt, and gelatin
Gently stir dry ingredients into liquids
Pour into loaf pans and bake for 25 minutes
Pizza Crust
2/3 cup of sorghum our
cup quinoa our
1/3 cup of potato starch
cup tapioca starch
1 teaspoon of granulated sugar
1 tablespoon instant yeast
cup Himalayan salt
1 cups water
1 tablespoon extra-virgin olive oil
1 teaspoon cider vinegar
1. Combine sorghum our, quinoa our, potato starch, tapioca starch, sugar, xanthan gum,
yeast and salt and mix to set on the side
48
49
Learning to Listen to Your Body
Learning to Listen to Your Body
Daily Diary for Women
Name_____________________________________________
_____ Date________________________
Daily Diary for Men
Name_____________________________________________
_____ Date________________________
Phase of your Menstrual Cycle:
Complete these questions 1 to 2 hours after you have eaten.
_____Menstrual (Typically Days 1-4)

_____Preovulatory (Typically Days 5-14)
Questions:
_____Premenstrual (Typically Days 15-28)
How is your mood before breakfast?
_____Day Number of Cycle
What did you have for

Breakfast?
_____No Cycle
Time:
Complete these questions 1 to 2 hours after you have eaten.

Questions:
Answers:
Before Lunch Assessment of Breakfast:

Was your breakfast satisfying to you?
Answers:
Did you need a snack before lunch?
How is your mood before breakfast?
Did you or do you have any cravings?

Breakfast?
How is your mood?

How is your energy?
Time:
How is your mental clarity?
Before Lunch Assessment of Breakfast:

Lunch?
Was your breakfast satisfying to you?

Did you need a snack before lunch?
Time:
How is your mood?
Before Dinner Assessment of Lunch:
How is your energy?
Was your lunch satisfying to you?
Did you need a snack before dinner?


Lunch?
How is your mood?

How is your energy?
Time:
Before Dinner Assessment of Lunch:

Dinner?
Was your lunch satisfying to you?

Did you need a snack before dinner?
Time:
Before Bedtime Assessment of Dinner:
How is your mood?
Was your dinner satisfying to you?
How is your energy?
Did you need a snack between dinner &

bedtime?

Dinner?
How is your mood?

What is your overall assessment of how
you felt today?
Time:
Before Bedtime Assessment of Dinner:

Was your dinner satisfying to you?
Copyright Mercola.com, LLC
Did you need a snack between dinner &

bedtime?
How is your mood?
What is your overall assessment of how
you felt today?
Copyright Mercola.com, LLC
Nutritional Typing Test - Meal Diary
50
Nutritional Typing Test - Meal Diary
51
Retake the Nutritional Typing Test and Share it with Friends

Copyright Mercola Health Resources, LLC
http://nutritionaltyping.mercola.com

Nutritional Typing: Dr. Mercola

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Nutritional Typing

Food Chart (Gluten Free)

Information for Your Nutritional Type

Primary Food Chart

Moderate to High Glycemic

Fruits should be fresh, raw & slightly unripe

(on the cob)

Broccoli Rabe or Raab

All other Melons

Wheat Grass Juice

P rimary Foods for PRO TEIN & FAT

Eaten without the peel or skin

Eaten with the peel or skin

Broccoli sprouts & all other

Very Low Glycemic

(Only in small amounts)

If RAW, 1 whole egg may be

Example: Eat 2 to 4 Egg Whites

free plan it is advised to also

Nutritional Typing Test - Veggie Type

(Wild, ocean caught fish

Nuts & Seeds

Fats & Oils

Omelet with 2 egg

1 cup of Seven Stars plain

Egg white omelet 1tsp

Smoothie with cup of

Salad with 1 chopped

Lightly steam red pepper,

Salad with chopped

Lightly sauted red

Lightly steam zucchini and

Salad with chopped Swiss

Stir-fry with chopped

Lettuce wraps with 4-5 large

-1 cup oatmeal with

2. Eat as much fresh organic food as possible.

Salad with red leaf

Salad with green leaf

Nutritional Typing Test - Veggie Type Meal Instructions

Nutritional Typing Test - Veggie Type

Nutritional Typing Test - Veggie Type Tips

Nutritional Typing Test - Veggie Type Tips

Primary Food Chart

Primary Foods (Gluten Free)

Fowl & Fish

Very Low Glycemic

+ Organ meats: heart,

Seeds & Nuts

Very Low Glycemic

+ Broccoli Rabe or Raab

Flax Seed Oil

+ Chicken leg & thigh

Macadamia Nut Oil

Pumpkin Seed Oil

Sesame Seed Oil

+ Turkey leg & thigh

+ Tuna, dark (AHI)

~ White Sea bass

Eggs & Dairy

MIXED Type food combining guidelines:

Proteins printed with ~ should be eaten with vegetables printed with ~

Proteins printed with + should be eaten with vegetables printed with +