Apples

Bananas

Berries (strawberries, blueberries, raspberries, blackberries)

Grapes

Oranges, tangerines, clementines

Lemons & limes

Mangoes

Papayas

Pineapple

Peaches, nectarines, plums

Pears

Melons (watermelon, cantaloupe, honeydew)

Dates, figs, raisins (unsweetened, no added oils)

Leafy greens: spinach, kale, collard greens, arugula, romaine, Swiss chard

Cruciferous: broccoli, cauliflower, Brussels sprouts, cabbage

Squash: zucchini, butternut, acorn, spaghetti squash

Root veggies: carrots, beets, turnips, radishes

Potatoes (all kinds), sweet potatoes, yams

Cucumbers, celery, bell peppers, green beans, asparagus

Tomatoes, mushrooms, onions, garlic, leeks

Eggplant

Peas

Corn (fresh or frozen)

Brown rice

Quinoa

Oats (steel-cut or old-fashioned, no instant)

Barley

Millet

Buckwheat

Bulgur

Amaranth

Whole wheat (only unleavened, like flatbreads or homemade tortillas)

Popcorn (air-popped, no butter/oil except natural plant-based)

Lentils (green, red, brown, black)

Chickpeas (garbanzo beans)

Black beans

Pinto beans

Kidney beans

Navy beans

Lima beans

Split peas

Edamame (unsalted, whole soybeans)

Almonds

Walnuts

Cashews

Pecans

Pistachios

Sunflower seeds

Pumpkin seeds

Chia seeds

Flaxseeds

Hemp seeds

Nut butters (almond, peanut, cashew – only natural, no added sugar or oils)

Olive oil

Coconut oil

Avocado oil

Sesame oil

Water (primary beverage, can be infused with lemon, cucumber, berries, mint)

Herbal tea (caffeine-free, unsweetened)

Coconut water (unsweetened, no additives)

Herbs: basil, oregano, parsley, cilantro, dill, rosemary, thyme

Spices: cinnamon, turmeric, cumin, paprika, chili powder, black pepper, ginger

Sea salt (unrefined, use sparingly)

Nutritional yeast (unsweetened, no additives)

Vinegars: apple cider, balsamic, red wine (without added sugar)

Lemon/lime juice

Meat, dairy, eggs

Sweeteners (honey, sugar, maple syrup, agave, artificial sweeteners)

Processed or fried foods

Leavened bread, pastries, crackers

Caffeine & alcohol

Ingredients:

2 sweet potatoes, cubed

2 carrots, sliced

1 cup pumpkin or butternut squash, cubed

1 cup okra, chopped

1 can (15 oz) red kidney beans, drained & rinsed

1 onion, chopped

3 scallions, chopped

2 cloves garlic, minced

1 Scotch bonnet pepper (whole, for flavor — remove before serving)

1 can (13 oz) coconut milk (unsweetened)

1 cup vegetable broth

1 tsp thyme

1 tsp allspice (pimento)

Sea salt to taste

Instructions:

In a large pot, sauté onion, scallions, and garlic in a little coconut oil.

Add sweet potatoes, carrots, pumpkin, okra, and kidney beans. Stir well.

Pour in coconut milk and vegetable broth. Add thyme, allspice, and Scotch bonnet.

Simmer 25–30 minutes until veggies are tender. Remove Scotch bonnet.

Serve hot with brown rice or quinoa.

Ingredients:

1 cup brown lentils

1 onion, chopped

2 garlic cloves, minced

1 carrot, diced

1 tsp thyme

1 tsp turmeric

1 tsp cumin

1 tbsp coconut oil

2 cups vegetable broth

1 tsp sea salt

1 cup brown rice (cooked)

Instructions:

Heat coconut oil in a pot, sauté onion, garlic, and carrot.

Add thyme, turmeric, and cumin. Stir well.

Add lentils and vegetable broth. Simmer 25–30 minutes until lentils are soft.

Season with sea salt. Serve over brown rice with a side of steamed callaloo greens or spinach.

Ingredients:

2 ripe plantains, peeled & sliced (not too soft)

1 can (15 oz) chickpeas, drained & rinsed

1 onion, diced

2 garlic cloves, minced

1-inch ginger, grated

1 bell pepper, chopped

1 tomato, chopped

1 can (13 oz) coconut milk (unsweetened)

2 tsp curry powder (Caribbean-style)

1 tsp turmeric

1 tsp paprika

Fresh cilantro or parsley

Sea salt to taste

Instructions:

Sauté onion, garlic, ginger, and bell pepper in a little coconut oil.

Add curry powder, turmeric, and paprika. Stir until fragrant.

Add tomato, chickpeas, and coconut milk. Simmer for 15 minutes.

In a separate pan, lightly pan-fry plantains in a touch of coconut oil until golden.

Serve curry topped with plantains and fresh herbs.

Ingredients:

1 mango, diced

1 papaya, cubed

1 banana, sliced

1 cup pineapple chunks

1/2 cup shredded coconut (unsweetened)

2 tbsp chia seeds

Squeeze of lime juice

Instructions:

Mix all fruits in a bowl.

Sprinkle with chia seeds and shredded coconut.

Squeeze lime juice on top and serve chilled.

Ingredients:

1 onion, chopped

3 garlic cloves, minced

1-inch ginger, grated

2 sweet potatoes, cubed

1 can (15 oz) chickpeas, drained & rinsed

1 can (15 oz) diced tomatoes (no salt added)

1/2 cup natural peanut butter (no sugar/oil added)

3 cups vegetable broth

1 tsp smoked paprika

1 tsp cayenne (optional, for heat)

1 tsp cumin

2 cups chopped kale or spinach

Sea salt to taste

Instructions:

Sauté onion, garlic, and ginger in a little olive or coconut oil until soft.

Stir in sweet potatoes, chickpeas, tomatoes, and spices.

Add peanut butter and broth. Stir until smooth.

Simmer 25–30 minutes, until sweet potatoes are tender.

Stir in kale/spinach and cook another 5 minutes.

Serve over brown rice or millet.

Ingredients:

1 cup red lentils (rinsed)

1 onion, diced

3 garlic cloves, minced

2 tbsp tomato paste (unsweetened)

1 tsp ground cumin

1 tsp turmeric

1–2 tsp berbere spice (or substitute chili powder + paprika + cinnamon + clove mix)

3 cups vegetable broth

Sea salt to taste

Instructions:

Sauté onion and garlic in a splash of oil until golden.

Add tomato paste, cumin, turmeric, and berbere spice. Stir well.

Add lentils and vegetable broth. Bring to a boil, then simmer 20 minutes until lentils are soft.

Season with salt and serve with injera-style flatbread (unleavened, whole grain) or brown rice.

Ingredients:

1 onion, chopped

2 garlic cloves, minced

2 carrots, sliced

1 zucchini, chopped

1 cup butternut squash or pumpkin, cubed

1 can (15 oz) chickpeas, drained & rinsed

1 cup vegetable broth

1 can (15 oz) diced tomatoes

1 tsp cinnamon

1 tsp turmeric

1 tsp cumin

1/2 tsp coriander

Sea salt to taste

Fresh parsley or cilantro for garnish

Instructions:

In a pot, sauté onion and garlic in olive oil.

Add carrots, zucchini, squash, and spices. Stir until fragrant.

Add chickpeas, tomatoes, and broth. Cover and simmer for 25–30 minutes until vegetables are soft.

Garnish with parsley or cilantro. Serve over couscous (whole grain) or quinoa.

Ingredients:

1 can (15 oz) red kidney beans, drained & rinsed

1 onion, chopped

2 garlic cloves, minced

1-inch ginger, grated

2 tomatoes, chopped

1 can (13 oz) coconut milk (unsweetened)

1 tsp curry powder

1/2 tsp cardamom

1/2 tsp cinnamon

1 tsp sea salt

Fresh cilantro for garnish

Instructions:

Sauté onion, garlic, and ginger in coconut oil.

Add curry powder, cardamom, and cinnamon. Stir well.

Add tomatoes and cook until softened.

Add beans and coconut milk. Simmer for 15–20 minutes.

Garnish with cilantro and serve with steamed plantains or brown rice.

Ingredients:

1 banana, sliced

1 mango, diced

1/2 cup papaya, cubed

2 tbsp roasted peanuts or cashews (unsalted)

1 tbsp chia or flax seeds

Squeeze of lime juice

Instructions:

Combine all fruits in a bowl.

Sprinkle nuts and seeds on top.

Add lime juice for brightness.