Appendix

A. Foundational Foods List

These are the foods that will form the foundation of your daily diet. They can
be eaten in any of the plans to help you follow your specific nutritional pre-
scriptions. Even if you have none of the health issues discussed in this book,
and just want a healthy foundation for eating, choose from this list. It is your
go‑to source for health.

VEGETABLES
S E RV I N G S IZ E: U N LI M I T E D
Alfalfa sprouts Brussels sprouts
Artichokes—­all types, fresh, frozen, Cabbage—­all types, including
jarred, or canned without additives, fermented/cultured, such as
not marinated. Artichokes and water sauerkraut and kimchi
should be the only ingredients stated Carrots

on package. Cauliflower
Arugula Celery—­including leaves
Asparagus Chicory—­especially curly endive
Bamboo shoots Collard greens
Beans—­green, yellow wax, haricots Cucumbers—­all types
verts Cultured/fermented veggies—­all
Bean sprouts
 types, such as sauerkraut, kimchi, and
Beets—­fresh or canned, no sugar cultured pickles
added Daikon (white radish)
Beets—­greens and bulbs Dandelion greens
Bok choy
 Eggplant
Broccoli Endive

Broccolini Fennel


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 Frisée
 Pumpkin
Hearts of palm Radishes
Jícama Rhubarb

Kale Rutabaga
Leafy greens (mixed) Sea vegetable/seaweeds—­dulse,
Leeks hijiki, kelp, kombu, nori
Lettuces—­all types except iceberg Shallots
Mushrooms Snow peas
Mustard greens Spinach
Okra Spirulina (type of algae)
Onions—­red, yellow, green (scallions) Sprouts—­all types
Parsnips Summer squash—­yellow, zucchini
Peppers—­sweet and hot: Anaheim, Swiss chard

banana, cherry, habanero, jalapeño, Turnips
pepperoncini, poblano, and serrano Watercress
chiles; bell, Italian frying, pimiento, Winter squash—­acorn, butternut,
sweet peppers (Note: all peppers, delicata, pumpkin, spaghetti squash
including spices from chiles, such as
red pepper flakes and cayenne, are to
be avoided when on the autoimmune
prescription)

FRUITS
Note: All fruits and vegetables can be fresh or frozen, unless otherwise noted.
S E RV I N G S IZ E: 1 CU P O R 1 PI ECE

Low glycemic fruits (0–49)

Apples—­all types Mulberries
Blackberries Oranges
Blueberries Peaches
Cherries Pears—­all types
Goji berries Plums
Grapefruit Prickly pears
Kumquats Prunes
Lemons Strawberries
Limes Tomatoes (for our purposes, tomatoes
Loganberries are fruit, not vegetable)
High glycemic fruits (50–100)
Apricots Mangos
Cantaloupe Nectarines
Clementine Papayas
Cranberries Pineapple
Figs—­fresh only Pomegranates
Guavas Raspberries
Honeydew melon Tangerines
Kiwi Watermelon

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 COMPLEX CARBS
S E RV I N G S IZ E: 1 CU P CO O K E D G R AI N; 1/2 CU P CO O K E D LEG UM E S; 1 O U N CE
CR ACK E R S O R PR E T Z E L S; 1 S LI CE B R E AD; 1 TO R T I LL A ; 1/2 BAG E L ; 1 M E D I UM S W E E T
P OTATO
Amaranth Quinoa
Barley—­black or white Rice—­brown, black, red, wild
Beans/legumes—­white, black, kidney, Rye flour
lima, pinto, adzuki; no peanuts, peas Sorghum
or soybeans Spelt—­pasta, pretzels, tortillas
Brown rice pasta Sprouted-­grain bagels, breads,
Buckwheat flour tortillas
Kamut flour/bagels Sweet potatoes/yams (for our
Freekah (a green wheat that is purposes, sweet potatoes and yams
roasted; considered an “ancient are complex carbs, not vegetables)
grain”) Tapioca, as a thickener in recipes (not
Millet the pudding with added sugar)
Nut flours Teff
Oats/oatmeal Wheat grass (serving size one shot)

PROTEINS
AN I M AL PR OT E I N
S E RV I N G S IZ E: 4 O U N CE S M E AT O R 6 O U N CE S FI S H
Beef—­all lean cuts, lean ground meat, Game—­venison, elk, pheasant, etc.
rump roast Guinea fowl
Buffalo Jerky—­beef, buffalo, turkey, elk,
Calamari ostrich
Caviar Lamb
Chicken Lobster
Clams Mussels
Corned beef Organ meats—­chicken liver
Crabmeat or gizzards, beef liver or heart,
Cured lean meats—­prosciutto, black sweetbreads, kidneys, etc.
forest ham, smoked ham (only if Oysters, fresh, raw or cooked; or
nitrate free) packaged, packed in water
Deli meats—­turkey, chicken, roast Pork—­tenderloin, loin roast, chops
beef (only if nitrate free) Rabbit
Eggs, whole, any size (2 eggs make a Salmon—­smoked, fresh, frozen, or
serving) canned
Fish—­wild-­caught, any types, Scallops
especially cod, dory, flounder, Shrimp
haddock, halibut, herring, mackerel, Tuna—­fresh, frozen, or canned
pollock, sardines, sea bass, skate,
Turkey
sole, and trout (avoid bottom feeders,
which tend to be more polluted, such
as tilapia, grouper, and catfish)

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 V EG E TAR IAN PR OT E I N
S E RV I N G S IZ E: 1/2 CU P CO O K E D LEG UM E S/CO O K E D M US H R O O M S; 1/2 CU P CO O K E D
G R AI N S; 1/4 CU P R AW N U T S

Note: Some items on this list also appear on other lists, such as the Complex
Carbs, Vegetables, or Healthy Fats lists. These foods can be used for either pur-
pose in your meal map, but serving sizes will vary depending on how you are
using them.
Almond cheese/almond flour Nuts and seeds—­raw only, all types
Beans/legumes—­white, black, pinto, (almond, Brazil, chia, pecan, pumpkin,
chickpeas, lentils, adzuki, etc.—­all sesame, walnuts, etc.), including their
except peanuts, peas, or soybeans butters
Mushrooms Oat bran
Quinoa
Rye berries
Wild rice

HEALTHY FATS
S E RV I N G S IZ E: 1 CU P N U T M I LK S; 1/4 CU P R AW N U T S AN D S E E DS O R S H R E D D E D
CO CO N U T; 1/4 CU P O LI V E S; 3 TAB LE S P O O N S D R E SS I N G; 2 TAB LE S P O O N S O I L ;
2 TAB LE S P O O N S R AW N U T O R S E E D B U T T E R S
Almond milk Mayonnaise—­safflower oil based
Avocado—­1/2 medium Olive oil
Cashew milk Olives
Coconut Nuts and seeds—­raw only, all types
Coconut milk (almond, Brazil, chia, pumpkin,
Coconut oil sesame, walnuts, etc.), including their
butters
Flaxseed
Sesame oil
Grapeseed oil
Tahini (sesame butter)
Hummus (1/3 cup)

HERBS, SPICES, CONDIMENTS, AND MISCELLANEOUS FOODS

S E RV I N G S IZ E: U N LI M I T E D
Agar Dried or fresh herbs—­basil, bay
Apple cider vinegar leaf, celery seed, dill, mint, oregano,
Arrowroot powder parsley, rosemary, tarragon, thyme
Black pepper (Note: all peppers, including spices
Broths and stocks, homemade or from chiles, such as red pepper flakes
natural/sugar-­free—­beef, chicken, and cayenne, are to be avoided when
vegetable, turkey on the autoimmune prescription)
Cacao powder, raw Garlic—­fresh, and garlic powder
Chili powder Ginger, fresh or ground
Chives Horseradish, fresh or jarred
Coconut aminos Lemon peel, lemon verbena leaves

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 Lime peel Sweeteners—­pure stevia or birch-­
Mustard—­all types based xylitol
Nutritional yeast Tabasco
Pickles Tamari
Salsa, including fermented Vanilla extract
Sea salt Vinegars—­any type (including
Sesame seeds coconut vinegar and rice vinegar
as long as it doesn’t contain added
Spices—­cinnamon, coriander, cumin,
sugar)
turmeric, nutmeg
Xanthan gum (non-­corn based)
Spices from peppers—­cayenne
pepper, chili powder, red pepper
flakes, paprika, etc.

B. Top 20 Power Foods for GI Repair

Basil Mint
Carrots Pears
Celery Pine nuts
Coconut oil Prunes
Cultured/fermented cabbage (such as Raw pumpkin seeds
kimchi and sauerkraut) Red cabbage
Fennel Rosemary
Green apples Salmon
Green beans Sweet potatoes
Lentils (ideally sprouted) Zucchini

C. Top 20 Power Foods for Energy Repair

Asparagus Ginger, fresh or ground
Brussels sprouts Grapefruit
Cantaloupe Lemons
Cauliflower Lentils
Celery Meats—­all lean types
Chiles Nuts, raw
Coconut oil Oatmeal
Cucumbers Quinoa
Eggs Raspberries
Fish—­wild-­caught, except tilapia, Spinach
grouper, or catfish

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 D. Top 20 Power Foods for Hormone Repair
Apples Garlic
Avocados Ginger, fresh or ground
Beets Legumes
Black pepper Olive oil
Blueberries Oranges
Broccoli Pineapples
Cabbage Nuts, raw
Cinnamon Sweet potatoes
Eggs, whole (not just whites), organic Turmeric
Flaxseed Salmon, wild-­caught

E. Top 20 Power Foods for Cholesterol Metabolism Repair

Avocados Onions
Green beans Oranges
Berries, such as raspberries, Pears
blueberries, blackberries Pork—­lean and nitrite free
Carrots Prunes
Fish—­any kind Radishes
Garlic Rosemary
Legumes—­lentils, black beans, kidney Sardines
beans, chickpeas Spinach
Mushrooms Tomatoes
Oats Walnuts

F. Top 20 Power Foods for Mood and Cognition Repair

Apricots Mackerel
Beef liver (organic only) Oranges
Broccoli Oysters
Cantaloupe Peaches
Carrots Pumpkin
Cashews Salmon
Chickpeas Sardines
Collard greens Spinach
Cultured (fermented) veggies Turkey
Lima beans Walnuts

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 G. Top 20 Power Foods for Blood Sugar Repair
Artichokes Green beans
Avocados Lettuce
Beef (grass-­fed) Nuts, raw—­all types
Bell peppers Olives
Cauliflower Onions
Chia seeds Turkey (organic)
Coconut milk Vinegar—­all types without added
Dark leafy greens, especially sugar
dandelion greens and spinach Warming spices like chili powder,
Eggplant cayenne pepper, cinnamon, and
Fresh herbs, especially parsley, turmeric
rosemary, and chives Zucchini
Garlic

H. Top 20 Power Foods for Immune Repair

Apricots Cucumbers
Arugula Garlic
Asparagus Jícama
Beef liver (organic) Olives
Blueberries Radishes
Brussels sprouts Sardines
Butternut squash Sprouted adzuki beans
Cauliflower Sweet potatoes
Celery Turkey
Cranberries Watermelon

I. Avoid Autoimmunity Anti-­p ower Foods

Although the foods on this list are generally considered nutritious, they can
be triggers for autoimmunity. If this is your challenge, temporarily cross these
foods off your Foundational Foods List.
Almonds Eggs
Cherries Goji berries
Chiles and peppers, including all White potatoes (sweet potatoes are
sweet and hot chiles and peppers okay)
like bell, banana, frying peppers, Rice
jalapeños, pimientos, and habanero; Sprouted grain, spelt, and Kamut
as well as spices made from peppers, (only if you have celiac disease or
like paprika and cayenne (black gluten intolerance)
pepper is okay) Tomatillos
Eggplant Tomatoes

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