MAKERS: food you CAN eat!

So if you want to get on the makers plan then this is the post for you. This is the food you CAN eat during phase one. Phase one is the hardest/worst. You gradually will introduce new foods in phase 2 and 3 and in the process you are training your body to stop craving crap (sorry but there is just no other word for all the delicious things we love so much).

Approved Maker's Diet Food List

For your reference, here is the total list of approved foods from Jordan Rubin's The Maker's Diet. These are the eating guidelines that I follow.

Notice that there are 3 phases. Phase 1 is very restricted in order to cleanse the body of toxins. Phase 2 is still fairly restricted, but some new food items are added in. Phase 3 consists of how to eat for the rest of your life in order to maintain optimal health.


Phase I: Foods to Enjoy (2 weeks)

Meat (grass-fed/organic is best)
Beef
Lamb
Venison
Veal
Buffalo
Elk
Goat
Meat bone stock/soup
Liver and heart (must be organic)
Beef or buffalo sausage or hot dogs (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)

Fish (Wild freshwater/ocean-caught fish is best; make sure it has fins and scales!)
Salmon
Tuna
Halibut cod
Scrod
Brouper
Haddock
Mahi mahi
Pompano
Wahoo
Trout
Tilapia
Orange roughy
Sea bass
Snapper
Mackerel
Herring
Sole
Whitefish
Fish bone soup/stock
Salmon (canned in spring water)
Tuna (canned in spring water)
Sardines (canned in water or olive oil only)

Poultry (pastured/organic is best)
Chicken
Cornish game hen
Guinea fowl
Turkey
Duck
Poultry bone soup/stock
Chicken or turkey bacon (no pork casing—organic and nitrite/nitrate free is best) (Use sparingly in phase 1.)
Liver and heart (must be organic)

Eggs (high omega-3/DHA is best)
Chicken eggs (whole with yolk)
Duck eggs (whole with yolk)

Dairy
Goat’s milk yogurt (plain)
Homemade kefir from goat’s milk
Soft goat’s milk cheese
Goat’s milk hard cheese
Sheep’s milk hard cheeses

Fats and oils (organic is best)
Ghee
Goat’s milk butter
Cow’s milk, butter, organic
Avacado
Extra-virgin coconut oil (best for cooking)
Extra-virgin olive oil (not for cooking)
Flaxseed oil (not for cooking)
Hempseed oil (not for cooking)
Goat’s milk butter (not for cooking)
Raw cow’s milk butter, grass fed (not best for cooking)
Expeller-pressed sesame oil
Coconut milk/cream (canned)

Vegetables (organic fresh or frozen is best)
Broccoli
Asparagus
Squash (winter or summer)
Beets
Cauliflower
Brussels sprouts
Cabbage
Carrots
Celery
Eggplant
Garlic
Okra
Cucumber
Pumpkin
Onion
Lettuce
Spinach
Mushrooms
Peppers
Tomatoes
Peas
String beans
Artichoke (French, not Jerusalem)
Leafy greens (kale, collard, broccoli, rabe, mustard greens, etc.)
Raw leafy greens (endive, escarole, radicchio, arugula, frisse, etc.)
Sprouts (broccoli, sunflower, pea shoots, radish, etc.)
Sea vegetables (kelp, dulse, nori, kombu, hijiki)
Raw, fermented vegetables (lacto-fermented only, no vinegar)

Beans and legumes (soaked or fermented is best)
Small amounts of fermented soybean paste (miso) as a broth
Lentils

Nuts and seeds (organic, raw, soaked is best)
Almonds (raw)
Hempseed (raw)
Pumpkinseeds (raw)
Flaxseeds (raw and ground)
Sunflower seeds (raw)
Hempseed butter (raw)
Almond butter (raw)
Sunflower butter (raw)
Pumpkinseed butter (raw)
Tahini, sesame butter (raw)

Condiments, spices, seasonings (organic is best)
Salsa (fresh or canned)
Tomato sauce (no added sugar)
Guacamole (fresh)
Apple cider vinegar
Celtic sea salt (or Real Sea Salt by Redmond)
Mustard
Herbamare seasoning
Omega-3 mayonaise (Spectrum)
Umeboshi paste
Soy sauce (wheat-free), tamari
Raw salad dressings and marinade (recipes in book)
Herbs and spices (no stabilizers)
Pickled ginger (preservative and color free)
Wasabe (preservative and color free)
Organic flavoring extracts (alcohol based, no sugar added), i.e. vanilla, almond, etc.

Fruits (organi fresh or frozen is best)
Blueberries
Strawberries
Blackberries
Raspberries
Cherries
Grapefruit
Lemon
Lime

Beverages
Purified, nonchlorinated water
Natural spring water, no carbonation added (i.e. Perrier)
Herbal teas (preferably organic)—unsweetened or with a small amount of raw honey or
Stevia
Raw vegetable juice (beet or carrot juice—maximum 25 percent of total)
Lacto-fermented beverages (recipes in book)
Certified organic coffee—buy whole beans, freeze them, and grind yourself when
desired; flavor only the organic cream and a small amount of honey.

Sweeteners
Unheated, raw honey in very small amounts (1 Tbsp. per day maximum)

Miscellaneous
Goat’s milk protein powder (Goatein by Garden of Life)