Detox Food Plan

PROTEINS Proteins Hummus or other Refried beans, FATS & OILS Fats
bean dips–⅓ c vegetarian–½ c
Servings/day______ 1 serving = 110 calories, 15 g carbs, 7 g protein Servings/day______
Lean, free-range, grass-fed, organically grown Minimally refined, cold-pressed, organic,
animal protein; non-GMO, organic plant protein; DAIRY ALTERNATIVES Proteins/Carbs non-GMO
and wild-caught, low-mercury fish. Avoid
Servings/day______ Avocado–2 T or Oils, salad: Almond,
canned meats.
Unsweetened, organic
⅛ whole avocado, canola,
Animal Proteins: Tofu (firm/extra flaxseed, grapeseed,
Kefir, coconut or Milk (homemade Coconut milk,
Egg–1 or 2 egg whites firm)–1½-2 oz hempseed, olive
soy–4-6 oz preferred): Almond, regular (canned)–
Fish: Anchovy, Tofu (soft/silken)– 1½ T (extra virgin),
3 oz Yogurt, coconut or coconut, flaxseed, pumpkin seed,
halibut, herring, Coconut milk, light
soy (cultured)–4-6 oz hazelnut, hemp, nut, rice bran, safflower
mackerel, rainbow Tempeh –½ c (canned)–3 T
oat, soy–8 oz (high-oleic),
trout, sablefish, Spirulina–2 T 1 serving = 50–100 calories, 12 g carbs, 7 g protein Ghee/clarified sesame, sunflower
salmon, sardines,
Protein Powder: butter–1 t
etc.–1 oz (high-oleic),
Check label for NUTS & SEEDS Proteins/Fats
Oils, cooking:
Meat: Beef, buffalo, walnut–1 t
# grams/scoop Servings/day______ Avocado, clarified Olives: Black, green,
elk, lamb, venison,
(1 protein serving = 7g) Unsweetened, unsalted organic butter, coconut, kalamata–8
other wild game–1 oz
Egg, hemp, pea, grapeseed, olive
Poultry (skinless): Almonds–6 Nut and seed
rice, soy protein (extra virgin),
Chicken, Cornish Brazil nuts–2 butters–½ T
isolate, whey sesame–1 t
hen, duck, pheasant, Cashews–6 Pecan halves–4 1 serving = 45 calories, 5 g fat
turkey–1 oz Chia seeds–1 T Pine nuts–1 T
Plant Protein: Pistachios–16
1 serving as listed = 35–75 calories, 5–7 g protein, 3–5 g Coconut (dried)–3 T
fat, 0–4 g carbs Flaxseed, Pumpkin seeds–1 T
Average protein serving is 3–4 oz (size of palm of hand). ground–2 T Sunflower seed
kernels–1 t Items in blue indicate preferred therapeutic foods
Hazelnuts–5
LEGUMES Proteins/Carbs
Hemp seeds–1 T Sesame seeds–1 T
Notes: Nutritional amounts are based on average values for the
Servings/day______ Soy nuts–2 T
Macadamias–2-3 variety of foods within each food category.
Organic, non-GMO Walnut halves–4 Dietary prescription is subject to the discretion of the
health practitioner.
Bean soups–¾ c Flour, legume–¼ c 1 serving = 45 calories, 5 g fat
Black soybeans Edamame
(cooked)–½ c (cooked)–½ c
Dried peas, beans, or Green Peas
lentils (cooked)–½ c (cooked)–½ c © 2017 The Institute for Functional Medicine

Version 7
VEGETABLES Non-starchy Carbs Snap peas/snow peas Tomato GLUTEN-FREE GRAINS Carbs
Spinach Tomato juice–¾ c
Servings/day______ Servings/day______
Squash: Delicata, Turnip
Brassicales ( i.e., Cruciferous) Unsweetened, sprouted, organic
pumpkin, spaghetti, Vegetable juice–¾ c
Arugula Cabbage yellow, zucchini, etc. Amaranth–¾ c Oats: Rolled or
Watercress steel-cut–½ c
Broccoflower Cauliflower Brown rice cakes–2
1 serving = ½ c, 1 c raw greens = 25 calories, 5 g carbs
Broccoli Horseradish Buckwheat/ Quinoa–½ c
VEGETABLES Starchy Carbs kasha–½ c Rice: Basmati, black,
Broccoli sprouts Kohlrabi
Crackers (nut, seed, brown, purple, red,
Brussels sprouts Radishes Servings/day______ jasmine–⅓ c
rice)–3-4
Detoxifying Leafy Greens Acorn squash Potato: Purple, red, Teff–¾ c
Millet–¾ c
Bok choy Greens: Beet, (cubed)–1 c sweet, yellow–½ med
1 serving = 75–110 calories, 15 g carbs
Chard/Swiss chard collard, dandelion, Butternut squash Root vegetables: All grain servings are for cooked amounts.
kale, mustard turnip (cubed)–1 c Parsnip, rutabaga–½ c
Chervil
Microgreens Plantain–⅓ c or BEVERAGES, SPICES & CONDIMENTS
Cilantro
Parsley ½ whole
Endive Filtered water (with Herbs and Spices:
1 serving = 80 calories, 15 g carbs
Radicchio lemon or lime juice) Curry, dill, ginger,
Escarole
Sparkling/mineral rosemary, turmeric,
Thiols
FRUITS Carbs
water etc.
Chives Onion Servings/day______
Fresh juiced fruits/ Condiments:
Daikon radishes Scallions Unsweetened, no sugar added Lemon/lime juice,
vegetables
Garlic Shallots Apple–1 sm Melon, all–1 c miso, mustard,
Coffee
Leeks Applesauce–½ c Nectarine–1 sm tamari, vinegars,
Kombucha (no etc.– use sparingly,
Liver & Kidney Support Apricots–4 Orange–1 sm added sweeteners) suggest 1 T or less
Artichokes Celeriac root Banana, med–½ Papaya–1 c Tea: Black, per serving
Asparagus Celery Blackberries–¾ c Peach–1 sm dandelion, green,
Blueberries–¾ c Pear–1 sm herbal, etc.
Beets, cubed Sprouts, all
Other Non-Starchy Vegetables
Cherries, all–12 Pineapple–¾ c
Bamboo shoots Green beans Dried fruit Plums–2 sm
(no sulfites)–2 T Pomegranate
Bean sprouts Jicama Items in blue indicate preferred therapeutic foods
Figs–3 seeds–½ c
Carrots Lettuce, all
Grapes: Purple, Prunes–3 med Notes: Nutritional amounts are based on average values for the
Cucumbers Mushrooms green–15 variety of foods within each food category.
Raisins–2 T
Eggplant Okra Grapefruit–½ med
Dietary prescription is subject to the discretion of the
Raspberries–1 c health practitioner.
Fennel Peppers, all Kiwi–1 med Rhubarb –½ c
Fermented Salsa Mandarins–2 sm
Vegetables Strawberries–1¼ c
Sea vegetables Mango–½ sm Tangerines–2 sm
Organic, non–GMO fruits, vegetables, herbs 1 serving = 60 calories, 15 g carbs © 2017 The Institute for Functional Medicine
and spices