Raw Fit Food Plan

To get your Jump-Start with Raw Fit we have created three simple columns of foods to choose from and the number of servings that are allowwed for each meal. This list is not exhaustive, so if you don't see your favorite foods listed, don't despair. The easy-to-follow guidlines at the top of each food column will help you determine if/where that food belongs.

Bulking Foods

All are appropriate for Vegetarian, Vegan and Paleo-style diets

Bulking foods include green vegetables (all shades), most root and cruciferous vegetables and many fruits. If your favorite is not listed below, you may have an unlimited amount if the glycemic index is under 30.

Arugala	unlimited
Appels (all types)	1 medium
Artichokes	unlimited
Asparagus	unlimited
Avacado	1/3 cup
Beets	1/2 cup
Bok Choy	unlimited
Brussels Sprout	unlimited
Cabbage	unlimited
Carrots	1/4 cup
Cauliflower	unlimited
Celery	unlimited
Cherries	10
Collard Greens	unlimited
Cucumbers	unlimited

Eggplant	1 cup
Escarole	unlimited
Kale	unlimited
Lettuce (all types)	unlimited
Okra	unlimited
Onions	unlimited
Peppers (all types)	unlimited
Radishes	unlimited
Squash (all types, including Acorn, Butternut, Spaghetti, Summer, Zucchini, etc.)	unlimited
Spinach	unlimited
Sweet Potato (Yam)	1 medium
Tomatoes (all types)	1 medium
Turnips	unlimited

Nuts, Seeds, Grains and Legumes

All are approriate for Vegetarian and Vegan diets and Paleo-style diets are marked with a "P".

Raw Almonds P	1 cup
Almond Milk (unsweetened)	1 cup
Brown Rice (cooked)	1/2 cup
Pearled Barley (cooked) P	1/2 cup
Black Beans (cooked) P	1/2 cup
Black-Eyed Peas P	1/2 cup
Raw Cashews P	1 cup
Chia Seed (organic, RAW)	unlimited
Chickpeas P	1 cup
Flaxseed/Meal (organic, RAW)	unlimited
Hummus (homemade) P	1/3 cup
Kidney Beans P	1/2 cup
Lentils P	1 cup
Oatmeal (cooked steel cut)	1 cup

Animal and Plant Proteins

Few of these are appropriate for Vegetarian and Vegan diets but those that are have been marked V for Vegetarian friendly and Ve for Vegan friendly. All of these are appropriate for Paleo-style provided that any fish is wild-caught and not farmed, and meats should be organic where possible, and otherwise only free range and grass fed.

Beef (lean premium cut, e.g. filet)	3 ounces
Bison (all cuts)	6 ounces
Cheese (soft, organic full fat goat cheese,	1 ounce
Chicken and Turkey (dark meat cooked without skin)	3 ounces
Eggs (cage free high omega 3) V	2 large
Kefir (full fat plain) V	8 ounces
Lamb (lean leg or flank preferable)	5 ounces
Organ Meats (liver, heart)	2 ounces
RAW Fit	1 scoop
Tempeh (fermented tofu) Ve	1 cup
Wild Caught Fish (all types including salmon)	3-4 oz
Yogurt V	8 ounces

Spice, Herbs and Condiments

approved for all diets, look for RAW, Organic where available

Coffee (organic, unsweetened)	8 ounces
Tea (organic, unsweetened)	8 ounces
Butter	1 tbsp
Coconut Oil (organic, RAW)	Grapeseed Oil (Organic, RAW)
Flax Oil (Organic, RAW)	1 tbsp
Garlic (organic)	unlimited
Ginger (organic)	unlimited
Herbs (seasoning)	unlimited
Organic Tomato Sauce	4 ounces
Sea Salt	1/2 tsp
Vegetable Seasoning	unlimited
Mustard (organic)	unlimited
Tahini (organic)	2 tbsp
Honey (RAW unfiltered, local is best)	1 tbsp
Stevia	unlimited

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