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 |
