The Maker’s Diet Phase 2

New Foods to Enjoy

Meat (grass fed/ organic is best)

  • All meats listed in phase one

Fish (wild freshwater/ocean-caught fish is best–check for fins and scales)

  • All fish listed in phase one

Poultry (pastured/organic is best)

  • All poultry listed in phase one


  • Fish roe or caveat (fresh, not preserved)

Luncheon meat (organic and nitrite/nitrate free is best)

  • Turkey, sliced (free-range, preservative free)
  • Roast beef, sliced (free range, preservative free)


  • Homemade kefir from raw or nonhomogenized cows milk
  • Kefir from pastured nonhomogenized cows milk
  • Raw cows milk hard cheeses
  • Cow’s milk cottage cheeses
  • Cow’s milk ricotta cheeses
  • Cow’s milk plain whole-milk yogurt
  • Cow’s milk passion sour cream
  • Raw goat’s milk

Fats and oils

  • Expeller-pressed peanut oil

Vegetables (organic fresh or frozen is best)

  • Sweet potatoes
  • Yams
  • Corn

Beans and legumes (soaked or fermented is best)

  • White beans
  • Black beans
  • Kidney beans
  • Navy beans
  • Tempeh (fermented soybean)

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

  • Walnuts
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts
  • Pecans

Condiments, spices, seasonings (organic is best)

  • Ketchup (NO sugar! Check the ingredients or make it yourself! There’s a more complicated recipe here if you think you might like it better.)
  • All-natural salad dressings (no sugar, no preservatives. check ingredients)
  • All-natural marinades (no sugar, no preservatives, check ingredients)


  • Apples
  • Grapes
  • peaches
  • pears
  • kiwi
  • pomegranates
  • guava
  • apricots
  • melon
  • oranges
  • plums
  • pineapple
  • passion fruit


  • raw vegetable juice (beet or carrot, maximum 50%of total)
  • coconut water


  • unheated raw honey (up to 3 tablespoons per day)
  • stevia (I would be careful about this, and do some research first)


  • Same as phase one


Phase Two Foods to Avoid


  • pork
  • bacon
  • ostrich
  • imitation meat product (soy)
  • Veggie burgers
  • ham
  • sausage
  • emu

Fish and Seafood 

  • Fried, breaded fish
  • eel
  • shark
  • catfish
  • squid
  • Avoid all shellfish including crab, oyster, mussels, lobster, shrimp, scallops and crawfish


  • Fried, breaded chicken


  • Imitation eggs (such as Egg Beaters)

Luncheon meat

  • Ham
  • Corned beef


  • Soy milk
  • Almond milk
  • Rice milk
  • Avoid all commercial dairy products, including milk, ice cream, cheese and yogurt

Fats and oils

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


  • White potato

Beans and Legumes

  • Soy beans
  • Tofu
  • Garbanzo beans
  • Lima beans

Nuts and seeds 

  • Peanuts
  • honey-roasted nuts
  • peanut butter
  • cashews
  • nuts of seeds roasted in oil

Condiments, spices, seasonings

  • All spices that contain added sugar


  • Bananas
  • Papaya
  • Mango
  • Canned fruit
  • Avoid dried fruits including raisins, dates, figs, prunes, bananas, mango and papaya


  • Alcoholic beverages of any kind
  • fruit juices
  • chlorinated tap water (you can put some water in a pitcher and let it sit out for a day if you don’t have a filter)
  • sodas
  • pre-ground commercial coffee

Grains and starchy carbohydrates

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


  • Sugar
  • heated honey
  • maple syrup
  • fructose and corn syrup
  • all artificial sweeteners, including aspartame, sucralose, and Acesulfame K
  • Sugar alcohol, including sorbitold, maltitol and xylitol


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




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