To support the grain and legume free diet challenge as presented by Mark Shepard, and detailed in my acceptance of the same in the Permabyte for Monday, July 28th, I worked with my friend Becki Siconolfi to develop a more detailed list of foods for anyone who would like to join me on this journey.
Becki is a fitness and nutrition coach with Amplified Physique who has experience working with clients to meet their fitness and nutrition needs. She also follows a grain-free diet in her own life.
I asked her to develop this a list of foods you can readily choose from when shopping because each of us eats differently based on our own experiences. Your family may eat fish, whereas mine does not. Certain flavors may not be palatable to you that another loves. Prepare what you love from local sources, wherever possible, and eat based on what you and your body needs.
A Grain and Legume Free Diet
Eggs (Free range)
Vegan protein powders
Cottage Cheese – Low or full fat
Greek yogurt – cow or goat
Low fat cheese – cow or goat
Milk – non-commercial grass-fed cow or goat
Small quantities: banana, peaches, apricot, pineapple, mango.
Root Vegetables and Starchy Vegetables
Potatoes – baby, new, russet, sweet.
Squash – winter, summer, yellow, spaghetti, acorn.
Common Non-starchy Vegetables
Celery, spinach, lettuce (all varieties), leeks, watercress, broccoli, cauliflower, peppers, onions, brussels sprouts, green beans, sugar snap peas, shelled peas, asparagus, jerusalem artichokes / sunchokes, artichokes, kale, collard greens, bok choy, hot peppers.
All mushrooms are also a good choice for carbs and protein.
Coconut – oil, milk, yogurt, kefir
Cacao – butter, powder, 80% and darker bars
Avacado – raw, oil
Nuts – raw, butter, milk, cheese
Seeds – raw, butter, milk
Seed and Nut oils
Egg yolk – raw, poached, or soft-boiled
Olives and olive oil
Sour cream and cream cheese
Butter – from grass-fed sources
Coffee, tea (green, black, white, herbal), juiced green vegetables.
All fresh, dried.
No sugar added condiments (mustard, ketchup, tomato paste, relish).
Fermented condiments (relish, kimchi, sauerkraut).
Common Starch Subtitutes
Shirataki noodles (yam based)
Zucchini noodles, made with a vegetable peeler or spiralizer
Eggplant in place of bread for french toast.
Nut based paleo-bread recipes
Green pea or root vegetable based chips
Coconut flesh wraps
Homemade waffles and pancakes made with vegan protein powder or squashes
Cauliflower steamed and “riced” to rice texture
Nuts and seeds based cereal blends with nut milk
Protein (palm sized)
Non-starchy veggie (1-2 fists size)
Fat (large thumb sized)
Coffee with stevia – cocoa powder to avoid cravings
Tea with stevia