Before you begin, it’s a good idea to stock your fridge and pantry with the foods you can ENJOY below.
If you think the next 4 weeks are going to be a challenge, it is advisable to put aside any items already in your kitchen listed under the AVOID list below to avoid temptation or mistakes.
4 Week Total Body Reset Shopping List
PROTEIN
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Poultry (Chicken, Duck, Turkey, etc) | Red Meat (Non Grass-Fed) |
| Red Meat & Game (Grass-Fed) (Beef, Lamb, Goat, Venison, Kangaroo, etc) | Pork |
| Fresh Cold Water Fish (Salmon, Trout, Cod and Halibut) | Processed / Deli Meats |
| All Legumes, Beans, Lentils (as tolerated) | Sausages |
| Canned Meats / Fish including: | |
| Tuna, Swordfish, Mackerel, Shellfish | |
| Eggs |
VEGETABLES
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| All fresh vegetables – especially cruciferous vegetable listed with a * | Canned vegetables, creamed vegetables, vegetables prepared with prohibited ingredients. |
| Alfalfa Sprouts | Capsicum |
| Artichokes | Eggplant |
| Asian Greens | Mushrooms |
| Asparagus | Olives |
| Avocado | Potato |
| Baby | Tomato |
| Spinach | |
| Bean Sprouts | |
| Bok Choy | |
| *Broccoli | |
| *Broccolini | |
| *Brussels Sprouts | |
| *Cabbage | |
| Carrots | |
| *Cauliflower | |
| Celery | |
| Chard | |
| *Collards | |
| Cucumber | |
| Endive | |
| Fennel | |
| Green Beans | |
| *Kale | |
| Kohlrabi | |
| Leeks | |
| Lettuce (all types) | |
| Okra | |
| Onions | |
| Parsnip | |
| Pumpkin | |
| *Radish | |
| Rocket | |
| Seaweed Vegetables e.g. nori, kelp, wakame, kumbu, arame | |
| Snow peas | |
| Spinach | |
| Sprouts | |
| Squash | |
| Sweet potato (limited amounts) | |
| *Water cress | |
| Zucchini |
FRUIT
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Any fresh, preferably organic fruit (consumed in small amounts only) | Overly-Ripe Fruit |
| Apples | Dried Fruits, Canned Fruits and Jams |
| Apricots | Bananas |
| Blackberries | Citrus Fruits (except lemon) |
| Blueberries | Dates |
| Cherries | Figs |
| Guava | Grapes |
| Kiwi fruit | Mango |
| Lemons | Paw paw |
| Mulberries | Prunes |
| Nectarines | Raisins |
| Passionfruit | Raspberries |
| Peaches | Strawberries |
| Pears | Sultanas |
| Pineapple | Watermelon |
DAIRY
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Unsweetened milk substitutes such as: | Milk |
| Rice/Nut/Coconut Milk | Cheese |
| (only if not allergic/sensitive to nuts) | Anything that contains Casein |
| Unsweetened Coconut Yoghurt | Soy Milk / Soy Cheese |
| (consumed in small amounts only) | Cream, Ice Cream, |
| Puddings | |
| Creamed Soups, Rice or Vegetables | |
| Commercial Yoghurts |
STARCHES
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Almond Meal | All packaged and gluten-containing |
| Arrowroot | cereals, flours, or baked goods |
| Basmati Rice (maximum of 1/2 cup cooked per day) | (including Wheat, Rye, Barley, Kamut, |
| Buckwheat | Spelt, Triticale, Malt). |
| Chia Seeds (as tolerated) | Avoid Soy, Corn, and products made from these |
| Quinoa | All products containing yeast |
| Sweet Potato | All products containing oats |
| Tapioca Millet | |
| Taro | |
| Yucca |
SOUPS
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Vegetables and Herbs for Homemade Soups | Commercially-Prepared Soups, Tomato-Based Soups, Bouillon |
| Homemade Broths | Soups with Gluten-Containing Grains Such As: Barley, Wheat Pasta, etc. |
| Any Soup Containing MSG and/or Yeast-Based Flavouring |
BEVERAGES
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Filtered Water | Milk |
| Caffeine-Free | Coffee, Black Tea |
| Herbal Tea | Cocoa |
| Unsweetened Coconut Water | Alcoholic Beverages |
| Fresh Squeezed Lemon with Soda | Soda, Sweetened Beverages |
| Water | Citrus, Fruit Juices |
| Unsweetened, Freshly Prepared Vegetable Juices From Allowed List | Caffeinated Herbal Teas |
FATS/OILS/NUTS
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Extra Virgin Olive Oil | Margarine |
| Unrefined Coconut Oi | Butter (Unclarified) |
| Clarified Butter (Ghee) | Commercially Prepared Nut Butters (with additives) |
| Cocao Butter | Refined Oils |
| Almonds | Commercial Salad Dressings |
| Brazil nuts* | Peanuts |
| Cashews* | Sugared Nuts |
| Macadamias* | |
| (* as tolerated) |
SWEETENERS
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Stevia | Sugar (Brown/Cane/Coconut/Palm) |
| Xylitol (as tolerated) | All artificial sweeteners |
| Honey | |
| Molasses | |
| Maple Syrup |
CONDIMENTS AND FLAVOURINGS
| ENJOY – Preferably organic – Avoid all foods of known allergy/sensitivity | AVOID |
| Herbs and seasonings, including: | Refined Salt |
| Basil | Pepper (black/white) |
| Chives | Soy Sauce, Tamari (gluten-free soy sauce) |
| Cinnamon | All Spice |
| Coriander | Tomato Sauce |
| Curry | Salsa |
| Dill | Chutney |
| Dry Mustard | Mayonnaise |
| Garlic | Balsamic Vinegar |
| Ginger | Malt Vinegar |
| Marjoram | Chilli Pepper |
| Mint | Cayenne |
| Nutmeg | Pepper Flakes |
| Oregano | Paprika |
| Parsley | All Spice |
| Sage | |
| Tarragon | |
| Turmeric | |
| Sea Salt | |
| Coconut Aminos (sparingly) |
