Detox

Food Plan
Proteins Proteins Nuts & Seeds Proteins/Fats

Servings/day Servings/day
Lean, free-range, grass-fed, organically grown animal protein; Unsweetened, unsalted, organic
non-GMO, organic plant protein; and wild-caught, low-mercury fish.
Avoid canned meats. Almonds–6 Pecan halves–4
Brazil nuts–2 Pine nuts–1 T
Animal Proteins: Plant Proteins: Cashews–6 Pistachios–16
Egg–1whole egg or 2 egg Tofu (firm/extra firm)*–1.5-2 oz Chia seeds–1 T Pumpkin seeds–1 T
whites Tofu (soft/silken)*–3 oz Coconut (dried)–3 T Sesame seeds*–1 T
Fish: anchovy*, halibut, Tempeh*–½ c Flaxseed (ground)*–2 T Soy nuts*–2 T
herring*, sablefish, salmon*, Spirulina–2 T Hazelnuts–5 Sunflower seed kernels–1 t
sardines*, etc.–1 oz Hemp seeds–1 T Walnut halves–4
Meat: Beef, buffalo, elk, lamb, Macadamias–2-3
1 serving = 45 calories, 5 g fat
venison, other wild game–1 oz Nut and seed butters–½ T
Poultry (skinless): Chicken,
duck, pheasant, turkey–1 oz Fats & Oils Fats
1 serving as listed = 35-75 calories, 5-7 g protein, 3-5 g fat, 0-4 g carbs Servings/day
Average protein serving is 3-4 oz (size of palm of hand).
Minimally refined, cold-pressed, organic, non-GMO
Legumes Proteins/Carbs Avocado*–2 T or 1/8 whole Oils, cooking: Avocado*,
Coconut milk, regular coconut, grapeseed, olive
Servings/day
(canned)–1½ T (extra virgin)*, sesame*–1 t
Organic, non-GMO Coconut milk, light (canned)–3 T Oils, salad: Almond, avocado*,
Ghee/clarified butter–1 t canola, flaxseed*, grapeseed,
Bean soups–¾ c Flour, legume–¼ c Olives: Black, green, hempseed*, olive (extra
Black soybeans (cooked)*–½ c Green peas (cooked)–½ c kalamata–8 virgin)*, pumpkin seed*, rice
Dried beans, lentils, peas Hummus or other bean bran*, safflower (high-oleic),
(cooked)–½ c dips–1/3 c sesame*, sunflower (high-oleic),
Edamame (cooked)*–½ c Refried beans, vegetarian–½ c walnut–1 t

1 serving = 110 calories, 15 g carbs, 7 g protein 1 serving = 45 calories, 5 g fat

Dairy & Alternatives Proteins/Carbs

Servings/day
Unsweetened, organic

Kefir, coconut or soy*–4-6 oz Milk (homemade preferred):

Yogurt: Coconut or soy* Almond, coconut, flaxseed,
(cultured)–4-6 oz hazelnut, hemp, nut, oat, soy*–
8 oz
1 serving = 50–100 calories, 12 g carbs, 7 g protein
*Items with asterisks and highlighted in teal indicate preferred
therapeutic foods
Nutritional amounts are based on average values for the variety of foods within
each food category. Dietary prescription is subject to the discretion of the health
practitioner.

This food plan should be followed under the supervision of a qualified healthcare
professional.

© 2022 The Institute for Functional Medicine Version 10

 Vegetables Non-starchy Carbs Fruits Carbs

Servings/day Servings/day

Organic, non–GMO Unsweetened, unsalted, organic, no sugar added

Cruciferous: Allium: Apple–1 sm Melon, all–1 c

Arugula* Chives* Applesauce–½ c Nectarine–1 sm
Bok choy* Garlic* Apricots–4 Orange–1 sm
Broccoli*, broccoli sprouts* Leeks* Banana–½ med Papaya–1 c
Brussels sprouts* Onion* Blackberries–¾ c Peach–1
Cabbage Scallions* Blueberries–¾ c Pear–1 sm
Cauliflower* Shallots* Cherries–12 Pineapple–¾ c
Collard greens* Dried fruit (no sulfites)–2 T Plums–2 sm
Kale* Other Non-Starchy Vegetables: Figs–3 Pomegranate seeds–½ c
Kohlrabi* Grapefruit*–½ med Raisins–2 T
Artichokes
Mustard greens* Grapes–15 Raspberries–1 c
Asparagus
Radishes* Kiwi–1 med Rhubarb–½ c
Bean sprouts
Rutabaga* Mandarins*–2 sm Strawberries–1¼ c
Beets
Turnips, turnip greens* Mango–½ sm Tangerines*–2 sm
Carrots
Watercress* Celery 1 serving = 60 calories, 15 g carbs
Cucumbers
Leafy Greens: Eggplant Gluten-Free Grains Carbs
Chard/Swiss chard* Fennel
Endive* Fermented vegetables Servings/day
Greens: beet, spinach, lettuce* Green beans
Fresh herbs: cilantro, parsley* Mushrooms Unsweetened, sprouted and organic
Radicchio* Nopales
Peppers, all Amaranth–¾ c Oats: rolled or steel-cut–½ c
Salsa Brown rice cakes–2 Quinoa–½ c
Sea vegetables Buckwheat/kasha–½ c Rice: Basmati, black, brown,
Snap peas/snow peas Crackers (nut, seed, rice)–3-4 purple, red, wild–1/3 c
Squash: spaghetti, yellow, Millet–¾ c Teff–¾ c
zucchini, etc. All grain servings are for cooked amounts. 1 serving = 75-110 calories, 15 g carbs.
Tomatillo
Tomato
Vegetable juice–¾ c
Beverages, Spices & Condiments

1 serving = ½ c, 1 c raw greens = 25 calories, 5 g carbs Filtered water (with lemon or Herbs and spices*: curry,
lime juice) dill, ginger, garlic, rosemary,
Sparkling/mineral water turmeric, etc.
Vegetables Starchy Carbs
Fresh juiced fruits/vegetables Condiments: Lemon/lime juice,
Servings/day Coffee miso, mustard, tamari, vinegars,
Kombucha (no added etc.—use sparingly, suggest 1 T
Organic, non–GMO sweeteners) or less per serving
Tea: black, dandelion, green*,
Acorn squash (cubed)–1 c Plantain–1/3 c or ½ whole herbal, etc.
Butternut squash (cubed)–1 c Potato: Purple, red, sweet,
Parsnip –½ c yellow–½ med
1 serving = 80 calories, 15 g carbs

*Items with asterisks and highlighted in teal indicate preferred

therapeutic foods
Nutritional amounts are based on average values for the variety of foods within
each food category. Dietary prescription is subject to the discretion of the health
practitioner.

This food plan should be followed under the supervision of a qualified healthcare
professional.

© 2022 The Institute for Functional Medicine Version 10