Whole Life Challenge - Performance - Food List
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Last Updated:
Jan. 23, 2018
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PERFORMANCE - FOOD LIST
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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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PROTEIN
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COMPLIANTNON-COMPLIANT
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BeefDuckShellfishDeli & processed meats containing ingredients BESIDES meat, water, seasoning, or salt
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ChickenOther fowlSeafood
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TurkeyEggsPorkSoy (edamame, tofu, tempeh, miso)
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Bacon (no sugar, no nitrates, no celery salt)
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Fish, fresh and canned (tuna, salmon, sardines)
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Deli meats containing ONLY meat, water, seasoning, or salt
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Recommended:
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Grass-fed, pastured, and wild sources of protein
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VEGETABLES & LEGUMES
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COMPLIANTNON-COMPLIANT
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Most vegetables (e.g. kale, cauliflower, broccoli, beets, carrots, artichokes, green beans, brussels sprouts, mushrooms, cabbage, spinach, parsnips, rutabagas, sunchokes, turnips)Corn
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*Sweet Potatoes, baked or boiledWhite potatoes
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Winter squash (butternut, acorn, pumpkin)Soybeans (edamame)
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*YamsTaro
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Yuca
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Beans & other legumes (e.g. lentils and chickpeas)
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FRUIT
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COMPLIANTNON-COMPLIANT
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*All fruitsDried fruit with added sugar
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*Dried fruit (e.g. dates, raisins, mangoes)
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Lemon and lime juice
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NUTS & SEEDS
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COMPLIANTNON-COMPLIANT
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*All nuts and seeds, except peanutsPeanuts
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*All nut and seed butters, except peanut butterPeanut Butter
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FATS & OILS
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COMPLIANTNON-COMPLIANT
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ButterAvocado oilLard (pork fat)AvocadoesHydrogenated oil
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Olive oilFlaxseed oilNut oilsCoconutIndustrial vegetable and seed oils, including soy, corn, peanut,
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Coconut oilGrapeseed oilTallow (beef fat)Olivessunflower, safflower, or canola oils
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GRAINS
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COMPLIANTNON-COMPLIANT
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None
Bread, bagel, muffins
Cereals
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Ezekiel breadOats/oatmeal
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Tortillas, corn or flour
Amaranth
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Rice (white, brown, wild)
Buckwheat
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QuinoaPotato starch
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Couscous
Cornmeal, Polenta
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Barley, pearled barley
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Pasta or noodles of any kind (bean, rice, quinoa)
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Flours of any grains (e.g. rice flour, quinoa flour, corn flour, wheat flour)
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Farro
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Wheat berries
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ALCOHOL & BEVERAGES
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COMPLIANTNON-COMPLIANT
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WaterCoffee*Beet juiceVegetable juiceBeer, Wine, or Spirits
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Coconut waterTea*Carrot juiceKombuchaSoda - diet or regular
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Fruit juice
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DAIRY
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COMPLIANTNON-COMPLIANT
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ButterCow, goat:
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MilkButtermilk
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CheeseKefir
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CreamSour cream
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YogurtWhey protein
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Cottage cheese
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SUGAR & SWEETENERS
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COMPLIANTNON-COMPLIANT
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SteviaAll other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, coconut sugar and nectar, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, NutraSweet, sugar alcohols
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Monkfruit
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SNACKS & ARTIFICIAL INGREDIENTS
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COMPLIANTNON-COMPLIANT
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*Sweet potato “fries” or chips, BAKED ONLYSweet potato “fries” or chips, FRIED
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Vegetables chips, bakedWhite potato “fries,” FRIED (french fries)
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Fried chips of any kind, including vegetable
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Baked chips, except sweet potato and vegetable
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Hummus
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Popcorn
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Arrowroot powder (thickener)
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Benzoates
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Guar gum
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