The Maker’s Diet- Introduction.

Hi guys!

I’m starting this adventure by posting the “Foods to Enjoy” list and the “Foods to Avoid” list for phase one. I want everyone to go into this knowing what you’re going to have to give up and what you’ll be encouraged to eat. Keep in mind that if you cannot afford the organic or grass-fed version, it is okay (unless otherwise noted). There are more health benefits (especially for meat), but there are still benefits to whatever you have available to you in that category. It’s still better than McDonald’s. As much as I love the idea, I can’t get a hold of raw goat’s milk right now, so I use organic whole cow’s milk to make kefir, and I try not to drink cow’s milk alone very often, and I use coconut milk sometimes, which is allowed.


Phase One: Foods to Enjoy

Meat (grass-fed/organic is best)

  • Beef
  • Lamb
  • Veal
  • Buffalo
  • Venison
  • Elk
  • Goat
  • Meat bone soup/stock/broth
  • 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 one.)

Fish (wild freshwater/ocean-caught fish is best; make sure it has fins and scales

  • Salmon
  • Halibut
  • Tuna
  • Cod
  • Scrod
  • Grouper
  • Haddock
  • Mahi mahi
  • Pompano
  • Wahoo
  • Trout
  • Tilapia
  • Orange roughy
  • Sea bass
  • Snapper
  • Mackerel
  • Herring
  • Sole
  • Whitefish
  • fish bone soup/stock/broth
  • Salmon (canned in spring water)
  • Tuna (canned in spring water)
  • Sardines (canned in water or olive oil only)

Poultry (pastured/organic is best)

  • Chicken
  • Guinea fowl
  • Duck
  • Cornish game hen
  • turkey
  • poultry bone soup/stock/broth
  • Chicken or turkey bacon (no pork casing– organic and nitrite/nitrate free is best) (Use sparingly in phase one)
  • Liver and heart (must be organic)

Eggs (pastured is best)

  • Chicken eggs (whole with yolk)
  • Duck eggs (whole with yolk)


  • 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
  • cow’s milk butter, organic
  • Avocado
  • Extra-virgin coconut oil (best for cooking)
  • Extra-virgin olive oil (not best for cooking)
  • Flax seed oil (not for cooking)
  • Hemp seed oil (not for cooking)
  • Goat’s milk butter (not for cooking)
  • Raw cow’s milk butter, grass-fed (not for cooking)
  • Expeller-pressed sesame oil
  • Coconut milk/cream (canned or homemade, NOT from a carton in the refrigerator section)

Vegetables (organic fresh or frozen is best) (make use of the Dirty Dozen and the Clean Fifteen to save money)

  • Broccoli
  • Asparagus
  • Cauliflower
  • Cabbage
  • Squash (winter or summer)
  • Beets
  • Brussels sprouts
  • Carrots
  • Celery
  • Cucumber
  • Eggplant
  • Garlic
  • Okra
  • Spinach
  • Peas
  • String beans
  • Pumpkin
  • Rudabaga
  • Onion
  • Lettuce (leaf of all kinds)
  • Mushrooms
  • Peppers
  • Tomatoes
  • Leafy greens (kale, collard, broccoli rabe, mustard greens, etc.)
  • Raw lafy 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) (you can get these at health food stores)

Beans and legumes (soaked or fermented is best)

  • Small amounts of fermented soybean paste (miso) as a broth
  • Lentils

Nuts and seeds (organic, raw or soaked is best)

  • Almonds
  • Pumpkin seeds
  • Hemp seeds
  • Flax seed (raw and ground)
  • Sunflower seeds
  • Almond butter
  • Hemp seed butter
  • Sunflower butter
  • Pumpkin seed butter
  • Tahini, sesame butter

Condiments, spices, seasonings (organic is best)

  • Salsa (fresh or canned)
  • Tomato sauce (no added sugar or soybean oil)
  • Guacamole (fresh)
  • Apple Cider Vinegar
  • Celtic sea salt
  • Mustard
  • Herbamare seasoning
  • Omega-3 mayonnaise (or homemade with pastured egg yolks, ACV and olive oil.)
  • Umeboshi paste
  • Soy sauce (wheat free), tamari
  • Raw salad dressings and marinades (I have recipes)
  • Herbs and spices (no added 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. (very easy to make vanilla yourself)

Fruits (organic fresh or frozen is best)

  • Blueberries
  • Strawberries
  • Blackberries
  • Raspberries
  • Cherries
  • Grapefruit
  • Lemon
  • Lime


  • Purified, nonchlorinated water (not bottled water like Dasani. Tap water is better, esp. since Hampton Roads has low levels of flouride and chlorine. So if you can’t afford a filter or purified water, go tap, not bottles)
  • Natural sparkling water, no carbonation added (i.e. Perrier)
  • Herbal teas (preferably organic)–unsweetened or with a small amount of honey)
  • Raw Vegetable juice (beet or carrot juice– maximum 25 percent of total)
  • Lacto-fermented beverages (Kefir, Kvas, Kombucha, water kefir, etc) (I have recipes, and you can also find Kombucha at health food stores)
  • Certified organic coffee– buy whole beans, freeze them, and grind yourself when desired; flavor only with organic cream and a small amount of honey


  • Unheated, raw honey in very small amounts (1 TBS per day maximum)


  • Goat’s milk protein powder



Phase One: Foods to Avoid


  • Pork
  • Ham
  • Bacon
  • Pork sausage
  • Veggie burgers
  • Imitation meat product (soy)
  • Ostrich
  • Emu

Fish and Seafood

  • Fried breaded fish
  • Catfish
  • Eel
  • Squid
  • Shark
  • Avoid ALL shellfish, including crab, clams, oyster, mussels, lobster, shrimp, scallops, and crawfish.


  • Fried, breaded chicken

Luncheon meat (pre-sliced meat at the store)

  • Turkey
  • Roast Beef
  • Ham
  • Corned Beef


  • Soy milk
  • Rice milk
  • Almond milk
  • Avoid all dairy products other than those listed in “Foods to Enjoy”

Fats and oils

  • Lard
  • Shortening
  • Margarine
  • Soy oil
  • Safflower oil
  • Sunflower oil
  • Canola oil
  • Corn oil
  • Cottenseed oil
  • Any partially hydrogenated oil


  • Corn
  • White potato
  • Sweet potato

Beans and Legumes

  • Soy beans
  • Tofu
  • Black beans
  • Kidney beans
  • Navy beans
  • White beans
  • Garbanzo beans (including hummus)
  • Lima beans

Nuts and Seeds

  • Honey-roasted nuts
  • Walnuts
  • Macadamia nuts
  • Pecans
  • Hazelnuts
  • Brazil nuts
  • Peanuts
  • Peanut butter
  • Cashews
  • Nuts or seeds dry or roasted in oil

Condiments, spices, seasonings

  • All spices that contain added sugar
  • Commercial ketchup with sugar
  • Commercial barbecue sauce with sugar


  • Avoid all fruits except berries, grapefruit, limes, and lemons. This includes apples, bananas, apricots, grapes, melon, peaches, oranges, pears, dried fruit, and canned fruit.


  • Alcoholic beverages of any kind
  • Fruit juices
  • Sodas
  • Chlorinated tap water
  • Pre-ground commercial coffee

Grains and Starchy Carbohydrates

  • Avoid all grains and starchy foods, including bread, pasta, cereal, rice, oatmeal, pastries, and baked goods.


  • Sugar
  • Heated honey
  • Maple syrup
  • Fructose or corn syrup
  • All artificial sweeteners, including aspartame, sucralose, Acesulfame K
  • Sugar alcohol, including sorbitol and xylitol


  • Milk or whey protein powder from cow’s milk
  • Soy protein powder
  • Rice protein powder



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