The Green List is the foundation of your plan, comprising foods you can Eat with Freedom until satisfied. These items are inherently nourishing, low in carbohydrate, and minimize the insulin response, making them the metabolic cornerstone of every meal.
ANIMAL PROTEIN
All eggs
Beef / veal
Mutton / Lamb
Pork
Venison/game
Ostrich
All Poultry :
Chicken
Duck
Turkey
Organ Meat:
Brain
Brawn
Tripe
Trotters
Liver, heart, kidneys
Tongue
Chicken feet/heads/
gizzards
Naturally cured meats and
sausage
Bacon
Chorizo
Pancetta
Salami
Sausage
SEAFOOD
Fish – fresh and canned in
brine
Calamari
Crab
Oysters
Prawns
DAIRY*
Amasi
Buttermilk
Coconut milk
Cow’s milk – full cream
Cheese hard and soft
Cottage cheese
Cream cheese
Cream – fresh/sour
Yoghurt full cream/Greek
*Using dairy products may
stall weight loss in some
people.
FATS AND OILS
Beef tallow
Butter
Duck fat
Ghee
Lard
Almond oil
Avocado oil
Coconut oil
Olive oil
Macadamia nut oil
FLAVOURING &
CONDIMENTS
All natural herbs and
spices are acceptable if
they do not contain sugars
and chemical additives.
Includes
Aniseed, Basil, Capers,
Caraway seed, Cardamom,
Chillies, Cinnamon,
Coriander, Curry powder,
Dill, Fennel, Garlic, Ginger,
Horseradish, Marjoram,
Masala, Organum, Paprika,
Parsley, Pepper,
Peppermint, Rosemary,
Sage, Thyme, Turmeric.
Vinegar, including Apple
cider.
BEVERAGES
Coffee (100% pure coffee)
Tea- including green tea
and Rooibos
Water, soda water,
sparkling mineral water.
NUTS & SEEDS
Almond, Brazil nuts,
Coconut, Macadamia nut,
Pecans, Pine nuts,
Pistachio nuts, Walnuts.
Chia seed, Flax seed,
Linseed, Pumpkin seed,
Sesame seed,
Sunflower seed
HEBA, Psyllium husk
SWEETENERS
Xylitol granules
Erythritol granules
Stevia powder
NOTE: We do not
recommend artificial
sweeteners of any kind. It
is our opinion that if you
want to stay lean and
healthy for the rest of your
life you need to avoid all
foods that taste sweet. The
desire to eat sweet foods is
the addiction that drives
poor food choices leading
to obesity and ill health.
ANIMAL PROTEIN
Amaranth/marog
Artichokes – globe
Asparagus
Aubergine
Broccoli
Brussels sprouts
Cabbage
Calabash / gourd
Cauliflower
Celery
Chives
Collards
Cucumber
Endive
Gherkins (dill, sugar
free)
Green beans
Kale
Kohlrabi
Leek – boiled
Lettuce
Mixed frozen
vegetables
(cauliflower, carrot,
green beans)
Mushrooms
Okra
Onion
Pepper- green, red,
yellow
Pumpkin
Radish
Sauerkraut
Seaweed
Sousou/ chayote
Spinach
Spring onion
Squash – gem,
hubbard,
Squash – baby marrow
Sugarsnap peas
Tomato
Turnip
Waterblommetjies
Wild rocket
FRUITS
Avocado
Olives