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1 | To print or save download as PDF, click "File" --> "Download As"--> "PDF" To make your own editable copy, click "File"--> "Make a copy" | Last Updated: Jan. 12, 2021 | ||||||||
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3 | VEGETARIAN KICKSTART - FOOD LIST | |||||||||
4 | When you see (*) next to a food, it indicates the food is compliant but should be eaten in moderation, as there are potentially negative effects from overconsumption. | |||||||||
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6 | PROTEIN | |||||||||
7 | COMPLIANT | NON-COMPLIANT | ||||||||
8 | Beans & other legumes (e.g. lentils and chickpeas) | None | ||||||||
9 | Eggs | |||||||||
10 | *Soy (tempeh, miso, edamame, tofu) | |||||||||
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13 | VEGETABLES & LEGUMES | |||||||||
14 | COMPLIANT | NON-COMPLIANT | ||||||||
15 | All vegetables (e.g. kale, cauliflower, broccoli, beets, carrots, artichokes, green beans, brussels sprouts, mushrooms, cabbage, spinach, parsnips, rutabagas, sunchokes, turnips) | None | ||||||||
16 | Beans & other legumes (e.g. lentils and chickpeas) | |||||||||
17 | *Corn | |||||||||
18 | *White Potatoes | |||||||||
19 | *Sweet Potatoes | |||||||||
20 | *Yams | |||||||||
21 | Taro | |||||||||
22 | *Yuca | |||||||||
23 | *Soy (tempeh, miso, edamame, tofu) | |||||||||
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26 | FRUIT | |||||||||
27 | COMPLIANT | NON-COMPLIANT | ||||||||
28 | *All fruits | Dried fruit with added sugar | ||||||||
29 | *Dried fruit (e.g. dates, raisins, mangoes) | |||||||||
30 | Lemon and lime juice | |||||||||
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33 | NUTS & SEEDS | |||||||||
34 | COMPLIANT | NON-COMPLIANT | ||||||||
35 | *All nuts and seeds, including peanuts | None | ||||||||
36 | *All nut and seed butters, including peanut butter | |||||||||
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38 | ||||||||||
39 | FATS & OILS | |||||||||
40 | COMPLIANT | NON-COMPLIANT | ||||||||
41 | Butter | Ghee | Olive oil | Avocado oil | Hydrogenated oil | |||||
42 | Coconut oil | Flaxseed oil | Nut / seed oils | Industrial vegetable and seed oils, including soybean, corn, peanut, sunflower, safflower, grapeseed, or canola oils | ||||||
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45 | GRAINS | |||||||||
46 | COMPLIANT | NON-COMPLIANT | ||||||||
47 | *Corn tortillas | Oats/oatmeal | *Rice (white, brown, wild) | Bread, bagel, muffins, Ezekiel bread | ||||||
48 | Quinoa | Amaranth | Cereals (other than oatmeal) | |||||||
49 | Buckwheat | Flour tortillas | ||||||||
50 | Potato starch | |||||||||
51 | Cornmea, Polenta | |||||||||
52 | Pasta or noodles of any kind (bean, rice, quinoa) | |||||||||
53 | Flours of any grains (e.g. rice flour, quinoa flour, corn flour, wheat flour) | |||||||||
54 | Couscous | |||||||||
55 | Barley, pearled barley | |||||||||
56 | Farro | |||||||||
57 | Wheat berries | |||||||||
58 | ||||||||||
59 | ALCOHOL & BEVERAGES | |||||||||
60 | COMPLIANT | NON-COMPLIANT | ||||||||
61 | Water | *Fruit juice | Tea | Beer | ||||||
62 | Coconut water | *Beet juice | Vegetable juice | Soda - diet or regular | ||||||
63 | Coffee | *Carrot juice | Kombucha | |||||||
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65 | Wine or Spirits - Limit 1 per day | |||||||||
66 | ||||||||||
67 | DAIRY | |||||||||
68 | COMPLIANT | NON-COMPLIANT | ||||||||
69 | Butter | Yogurt | *Milk | Cheese of any kind, cow or goat | ||||||
70 | *Cream | Cottage cheese | *Sour cream | Ice cream | ||||||
71 | Kefir | Whey protein | Buttermilk | |||||||
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74 | SUGAR & SWEETENERS | |||||||||
75 | COMPLIANT | NON-COMPLIANT | ||||||||
76 | Stevia, honey, maple syrup, monkfruit | Candy | ||||||||
77 | *Coconut sugar and nectar | Dessert | ||||||||
78 | *Sugar or sweetener as an addition to savory recipes and pantry items | Sugar or sweetener (except stevia & coconut sugars) as an ingredient in dessert, baked goods, pastry, oatmeal | ||||||||
79 | *Sugar or sweetener to normally sweeten coffee or tea | |||||||||
80 | Gum and mints | |||||||||
81 | ||||||||||
82 | SNACKS & ARTIFICIAL INGREDIENTS | |||||||||
83 | COMPLIANT | NON-COMPLIANT | ||||||||
84 | *Sweet potato “fries,” BAKED or FRIED | White potato “fries,” FRIED (french fries) | ||||||||
85 | *White potato “fries,” BAKED | Fried chips of any kind, including vegetable | ||||||||
86 | *Baked chips (sweet potato, white potato, vegetable) | Popcorn | ||||||||
87 | *Arrowroot powder (thickener) | |||||||||
88 | *Guar gum | |||||||||
89 | *Tapioca starch (thickener) | |||||||||
90 | *Xanthan gum | |||||||||
91 | *Natural and artificial flavors and colors | |||||||||
92 | *Nitrates and nitrites | |||||||||
93 | *Benzoates | |||||||||
94 | *MSG | |||||||||
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