What to Eat
Try to consume ABSOLUTELY ZERO seed oils, if at all possible. However, if you are eating in restaurants, it is practically impossible to avoid them. Restaurants use a ton of them. They are in just about all processed and packaged goods too. They are extremely detrimental to our health.
The main seed oils, which to avoid, are:
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Point1 recommends eating a whole-foods diet, for optimal health and nutrition.
Try sticking to only the items contained in the list below, which is based upon the Whole30® shopping list, unless you have dietary or religious restrictions.
PROTEIN |
Best: look for Whole30 Approved® or words like 100% grass-fed, pastured, wild-caught, and organic on the label. Avoid: processed meats (like sausage, burgers, bacon, deli meat, etc.) with added sugar, carrageenan, or sulfites. |
| Anchovies | Dairy/ Cheese (if tolerated) | Oysters | Snapper |
| Beef (ground) | Deli Meat | Pork (bacon) | Squid |
| Beef (other) | Duck | Pork (chops) | Trout |
| Beef (steak) | Eggs | Pork (ground) | Turkey (ground) |
| Bison | Flounder | Pork (sausage) | Turkey (other) |
| Carne seca ( jerky) | Lamb | Roe | Turkey (whole) |
| Chicken (breast/thigh) | Liver and other organ meats | Sablefish | Venison (and other game meats) |
| Chicken (ground) | (beef, pork, turkey, etc.) | Salmon | Whey Protein (if tolerated) |
| Chicken (sausage) | Mackerel | Sardines | Whitefish |
| Chicken (whole) | Mussels | Scallops | |
| Clams | Mutton | Seafood (other) | |
| Cod | Octopus | Shrimp |
VEGETABLES |
| This is a comprehensive but not exhaustive list. All vegetables but corn and lima beans are Whole30 compatible. |
| Acorn squash | Cassava | Jalapeno/hot peppers (all) | Romaine |
| Artichoke | Cauliflower | Jicama | Rutabaga |
| Arugula | Celery | Kale | Sassafras |
| Asparagus | Chard | Leeks | Shallots |
| Beets | Chayote | Lettuce (all) | Snow/sugar snap peas |
| Bell peppers | Cucumber | Mushrooms (all) | Spaghetti squash |
| Bok choy | Delicata squash | Nopal | Spinach |
| Broccoli rabe | Eggplant | Nori | Sprouts |
| Broccoli/ broccolini | Endive | Okra | Summer squash |
| Brussels sprouts | Fennel (anise) | Onion | Sweet potato/yams |
| Buttercup squash | Frisee (curly endive) | Parsnips | Swiss chard |
| Butternut squash | Garlic | Peas (green, yellow, split) | Tomato |
| Cabbage | Green beans | Potatoes (all) | Turnip |
| Calabaza | Greens (beet, collard, | Pumpkin | Zucchini |
| Callaloo | dandelion, mustard, turnip, etc.) | Radish | |
| Carrots | Hearts of palm | Rhubarb |
FRUIT |
| Apples (all) | Figs | Nectarines | Plum |
| Apricots | Grapefruit | Oranges (all) | Pomegranate |
| Bananas | Grapes (all) | Papaya | Raspberries |
| Blackberries | Kiwi | Pawpaw | Salmonberries |
| Blueberries | Kumquat | Peaches | Strawberries |
| Cherries | Lemon | Pears (all) | Tangerines |
| Cranberries | Lime | Persimmons | Watermelon |
| Dates | Mango | Pineapple | Xoconostle |
| Elderberries | Melon | Plantains |
FATS |
| COOKING FAT | EATING/ DRESSING | NUTS & SEEDS | |
| Clarified butter | Avocado | Acorns | Pecans |
| Coconut cream | Avocado oil | Almond butter | Pine nuts |
| Coconut milk | Coconut butter | Almonds | Pistachios |
| Coconut oil | Coconut (flakes, shredded) | Brazil nuts | Pumpkin seeds/ pepitas |
| Extra-virgin olive oil | Light olive oil | Cashew butter | Sesame seed butter (tahini) |
| Ghee | Olives | Flaxseeds | Sunflower seed butter |
| Lard (pork fat) | Sesame oil | Hazelnuts/ filberts | Sunflower seeds |
| Palm oil | Macadamia nuts | Walnuts | |
| Tallow (beef fat) | Macadamia butter |
HERBS & SPICES |
| Allspice | Cilantro | Ground cloves | Rosemary |
| Basil | Cinnamon | Lemongrass | Sage |
| Bay leaves | Cloves (ground) | Mustard powder | Salt (iodized/ sea salt) |
| Black pepper | Coriander | Nutmeg | Tarragon |
| Black peppercorns | Cumin | Onion powder | Thyme |
| Cayenne | Curry powder (red/yellow) | Oregano | Turmeric |
| Chili powder | Dill | Paprika | Vanilla extract |
| Chipotle powder | Garlic powder | Parsley | Wasabi powder |
| Chives | Ginger | Red pepper flakes |
PANTRY |
| Almond flour | Canned sweet potato | Kimchi | Tapioca starch |
| Anchovy paste | Canned tuna | Mustard | Tomato paste |
| Apple cider vinegar | Capers | Orange blossom water | Tomatoes (diced/ crushed) |
| Arrowroot powder | Chicken broth | Pickles | Tomatoes (sun-dried) |
| Balsamic vinegar | Cocoa (100% cacao) | Preserved lemons | Vegetable broth |
| Beef broth | Coconut aminos | Raisins | White rice |
| Beet kvass | Coconut flour | Sauerkraut | White vinegar |
| Black garlic | Dried cranberries | Red wine vinegar | |
| Canned butternut squash | Dried fruit | Rice vinegar | |
| Canned olives | Fish broth | Roasted red peppers | |
| Canned pumpkin | Fish sauce | Sardines | |
| Canned salmon | Hot sauce | Tajín |
DRINKS |
| Apple cider | Coffee | Naturally flavored water | Vegetable juice |
| Cacao (100%) drinks | Fruit juice | Seltzer water | |
| Club soda | Kombucha | Sparkling water | |
| Coconut water | Mineral water | Tea |
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