Frank Lipman’s cleanse diet plan and healthy eating checklist

 

CLEANSE DIET PLAN & HEALTHY EATING CHECKLIST

The food you eat is central to your overall feeling of wellness, so following the Cleanse Diet is an important part of the process. This eating plan removes foods that cause inflammation in the body, as well as foods often behind the symptoms of chronic, low-grade sensitivities like fatigue, digestive issues, weight gain, & brain fog.

 

FOODS TO EMBRACE FOODS TO ELIMINATE
Fruits Enjoy in moderation. 1–2 servings of low sugar fruit per day. Berries (best), green apples, grapefruit, papaya. High sugar fruits such as bananas, cherries, grapes, figs, lychees, mangoes, pineapple, pears, watermelon. Dried fruits, fruit juice.
Vegetables All non-starchy vegetables, eat liberally. Sea vegetables (kelp, nori, dulse). Fermented vegetables (sauerkraut, kim chi). Corn, nightshade vegetables (tomato, potato, eggplant, peppers of all kinds). Canned vegetables.
Starchy Vegetables, no more than 1 serving per day. Squash (all types), sweet potatoes, yams, turnips, rutabagas, beets.
Animal Protein Organic or free range lamb, chicken, turkey, duck, wild game, and grass-fed beef. Eggs, factory-farmed meats, processed meats. (cold-cuts, canned meats, sausage, hot dogs).
Fish Wild caught fish and seafood/shellfish. Small fish such as black cod, herring, sardines, trout. Farmed fish and high-mercury fish. Avoid the large fish such as tuna and swordfish.
Grains Eliminate. Vegetarians may have 1/2 cup of whole grains daily, such as brown rice, quinoa and wild rice. All gluten grains & flours including wheat, rice, quinoa, oats, couscous, bread, pasta, pizza, pastries, cereals.
Kelp noodles, or Capello’s pasta are good substitutes for pasta/noodles. Almond flour and coconut flour are good baking substitutes.
Beans Eliminate. Vegetarians may have 1/2 cup of beans/legumes daily. All beans & pulses (split peas, lentils, legumes). Soy (tofu, tempeh, miso, edamame, soy milk).
Nuts & Seeds Raw almonds, cashews, walnuts, hazelnuts, brazilnuts, sesame seeds, pumpkin seeds. Peanuts, salted/roasted nuts.
Dairy and Dairy Substitutes Unsweetened almond, rice, hemp & coconut milk. Ghee & butter from grass-fed cows (no more than once a day). Cows milk, sheep’s milk, goat’s milk, powdered mik, cheese, cream cheese, cottage cheese, yogurt, non-dairy creamers.
Sweeteners Small amounts of stevia. Refined sugars, added sugars, artificial and natural sweeteners including agave, honey and maple syrup.
Beverages Non-caffeinated green or herbal teas, spring and sparkling water, fresh vegetable juices, bone broth. At most, one daily cup of coffee or caffeinated tea. Alcohol, soda, fruit juices, energy drinks, caffeinated beverages.
Fats and Oils Coconut oil, avocado, sesame, flax, extra virgin olive oil, coconut butter, almond butter. Processed seed and vegetable oils such as canola, sunflower, safflower, corn, soy, margarine or shortening.
Vinegars Apple cider, white wine, red wine, balsamic. Olive oil and fresh squeezed lemon is a great salad dressing. Commercial salad dressings.
Herbs, Spices & Condiments All herbs and spices.
Substitute coconut aminos for soy sauce.
Ketchup, relish, BBQ sauce, soy sauce, mayonnaise.
Other Cocoa nibs, unsweetened cocoa powder, 100% raw cacao. Candy, energy bars, protein bars, gluten-free junk food.