A large and colorful collection of healthy fruits and vegetables included grapes, peppers, berries, tomatoes, and more.

What Do I Eat Now?

Here are some ideas of foods to get you started. Pay attention to foods that you should be avoiding per your individual program (ex. If you are to avoid dairy, omit things like raw cheddar cheese and grass fed cottage cheese)

Vegetables

  • Asparagus
  • Avocados
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Celery
  • Cucumbers
  • Kale
  • Mushrooms
  • Salad greens
  • Spinach
  • Zucchini

Fruits

  • Berries (a small handful)
  • Grapefruit

Proteins

  • Grass-fed beef
  • Lamb
  • Poultry (preferably organic or pastured)
  • Seafood (wild caught is best if available)
  • Sardines and anchovies
  • Wild game meats
  • Eggs (preferably pastured and organic)
  • Organ meats

Dairy

  • Raw cheddar
  • Parmesan
  • Goat cheese
  • Organic Heavy whipping cream (Snowville is the best quality if you can’t get raw. Can be found at Healthy Alternatives)

Nuts and Seeds

  • Macadamias
  • Pecans
  • Brazil nuts
  • Coconut (including unsweetened meat, milk, cream, or flour)
  • Hazelnuts
  • Chia seeds
  • Hemp heart/seeds
  • Pumpkin seeds
  • Black sesame seeds
  • Raw cacao nibs
  • Flax seeds

Fats and Oils

  • Coconut oil
  • Cocoa butter
  • Raw organic butter or ghee, grass fed
  • Lard from organically raised animals (best for sautéing)
  • Other saturated animal fats, such as duck fat
  • Extra virgin olive oil (for dressings and homemade mayonnaise…not for cooking)
  • Fermented vegetables

Sweeteners

  • Stevia (liquid drops, preferably organic)
  • Monk fruit
  • Xylitol – although very toxic to dogs so be very careful that they don’t get a taste of your table scraps
  • Erythritol

Breakfast

  • Pastured Eggs
  • Ezekiel Muffins (organic freezer section) with all natural peanut butter or
    almond butter
  • Vans Cereal (Kroger organic)
  • Ezekiel Cereal (Kroger organic)
  • Califia Almond Milk (Kroger)
  • Califia Coconut Milk
  • Cashew Milk
  • Turkey burgers

Lunch

  • Salads with organic chicken, salmon, and nuts and seeds
  • Veggies (lots of veggies)
  • Hummus (check ingredients for added sugar or other things you need to
    avoid)
  • Homemade chicken or tuna salad (Mayo can be found without all the
    added ingredients. Check the label)
  • Organic chicken breast (hormone and antibiotic free is best)
  • Turkey burgers
  • Grass fed beef burgers (can find at Kroger) with a salad or vegetables
  • Ezekiel muffin with peanut butter or almond butter
  • A list of appropriate fish will be given to you.

Snacks and Meal Replacements

  • Avocados
  • Nut thins crackers (be sure to check for those without sugar and soy)
  • Veggies and hummus
  • Veggies and all natural peanut butter
  • Grass fed cottage cheese (can find at Healthy Alternatives)
  • Flax seed crackers (found at Healthy Alternatives)
  • Skinny Pop popcorn (see if you can find “non-GMO”)
  • Chips made with avocado or coconut oil (can be found at Healthy
  • Alternatives and Kroger)
  • Granola (Isaiah’s Way Granola recipe is available)
  • Good Green protein bar (can be found at Healthy Alternatives)
  • Nuts and seeds

Dinner

  • Anything with protein (such as chicken, fish, turkey, or some red
    meat, preferably grass fed)
  • Quinoa pasta with a sauce containing no sugar in the ingredients
  • Quinoa as a side (we can talk about this one!)
  • Salads
  • Salad dressings (Annie’s, found at Kroger)

Go light on dinner and be sure to make your last meal approximately 3
hours prior to bed time.

Desserts

  • Use recipes from office or website
  • Use sugar substitute list provided at office or do your own research on
    what you think is best and we can discuss at your next office visit.
  • “Enjoy Life” Chocolate Chips (can be found at Kroger in organic section)

Other Nutritional Options

  • Smoothies (get creative, remember foods to avoid per your program, Google recipes and see what you can share with us.
  • Juicing (same as above)
  • Fat bombs (these are great to help satisfy craving). We recommend starting with 60 Amazing Fat Bomb Recipes by Martina Slajerova.

List of Stores In or Around Our Area to Find Great Foods

  1. Kroger (organic section and produce section) shop the perimeter!
  2. Healthy Alternatives (Florence, KY)
  3. Friendly Market (Richwood, KY)
  4. Whole Foods (Rookwood Town center in OH.)
  5. Jungle Jim (Fairfield and Eastgate, OH)
  6. Trader Joe’s (Kenwood area)
  7. Fresh Thyme Market (Newport, KY)

Fish Options

Low mercury fish:

  • Wild caught salmon
  • Sardines
  • Catfish
  • Anchovy
  • Butterfish
  • Clam
  • Flounder
  • Herring
  • Oyster
  • Scallops
  • Freshwater trout
  • Tilapia (not farmed raised, hard to find)

Consume in moderation (high levels of toxins)

  • Bass
  • Carp
  • Alaskan cod
  • Lobster
  • Mahi mahi
  • Perch (freshwater)
  • Snapper
  • Tuna (canned chunk light, skipjack)

Highest mercury levels – NEVER EAT

  • Bluefish
  • Grouper
  • Mackerel (king)
  • Marlin
  • Orange roughy
  • Shark
  • Swordfish
  • Tuna (bigeye, ahi)
The logo of Covenant Natural Health Care. It is a simple logo featuring the name of the business written in purple script on a white background.

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