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Plant Paradox Diet Full 187

Shopping List
by Remy Tennant | May 15, 2018

Table of Contents
Lectin Free Diet Foods to Eat and Avoid
Lectin Free Foods
Oils and Fats
Protein Bars
Other Lectin-Free Bars
Fruit
Resistant Starches
Veggies
Sweeteners
Nuts and Seeds
Fish
Olives
Dark Chocolate
 Vinegars
Flours
Ice Cream
Dairy Products
Vinegars
Herbs and Seasoning
Wine and Spirits
Pasture-raised poultry
Plant Based Meats poultry
Meat

Lectin Foods to Avoid

Refined, starchy foods
Dairy
Sweeteners
Vegetables and legumes
Fruits (some called vegetables)
Nuts and Seeds
Grains
Oils

Lectin Free Diet Foods to Eat and Avoid

So you’re ready to embark on the lectin-free diet? You’re going to want the full
shopping list for Dr. Steven Gundry’s Plant Paradox diet, including Phase 1 and
Phase 2 of the program.

Further below is the full list of lectin free foods approved for the Plant Paradox
diet. The good news is that, although you will have to cut some things out in
order to keep your diet lectin-free, Dr. Gundry does allow plenty of delicious
foods. If you’re looking for a list of foods to avoid, jump to lectin foods.
You may want to bookmark this page on your phone for easy access when
you’re at the grocery store or out to eat.

Plant Paradox Shopping List

Dr. Gundry recommends consuming a wide but select variety of vegetables,
wild-caught seafood, nuts, fats, oils and A2 milk dairy products. Pasture-raised
meats and poulty, and some fruits, are allowed in moderation.

Dr. Gundry’s full “yes” list follows below. For specific details on which foods
are allowed during Phase 1 and Phase 2 of the program, check out our Plant
Paradox diet interactive meal and recipe planner.

Lectin Free Foods

Oils and Fats
Algae oil
Olive oil (see my favorite)
Grass-fed ghee (see why I love it)
Coconut oil
Macadamia oil
MCT oil
Avocado oil
Avocado oil mayo
Perilla oil
Walnut oil
Red palm oil
Rice bran oil
Sesame oil
Flavored cod liver oil

Learn more about healthy fats and oils for the Plant Paradox Diet.
Protein Bars
Quest Bars (select flavors)
B-up Bars (select flavors)
Adapt Bars (select flavors)

Other Lectin-Free Bars

I’m not a huge fan of Quest Bars but I do like protein bars, so I did
some research and found some other great lectin-free options:

MariGold bars (#1 rated, read my review)

Pottentia bars
Thunderbird bars
Larabars

All brands have at least a few bar flavors that are not lectin-free, and some are not low in
sugar. Read my in-depth write up to see which flavors of each brand are safe.

Fruit
Avocado
All berries in season (berries are natural lectin blockers)
Kiwis

Resistant Starches
These are great for your microbiome, but eat them in moderation.
Siete brand tortillas
Bread and bagels made by Julian Bakery
Paleo Wraps made with coconut flour
Paleo coconut cakes
Green plantains
Green bananas
 Baobab fruit
Cassava
Sweet potatoes or yams
Rutabaga
Parsnips
Yucca
Celery root
Glucomannan
Persimmon
Jicama
Taro roots
Turnips
Tiger nuts
Green mango
Millet Sorghum
Green papaya

Veggies
Cruciferous
Broccoli
Brussels sprouts
Cauli ower
Bok choy
Napa cabbage
Chinese cabbage
Swiss chard
Arugula
Watercress
Collards
Kale
Green and Red cabbage Radicchio
Raw sauerkraut Kimchi
Nopales cactus
Celery
Onions
Leeks
Chives
Scallions
Chicory (learn about inulin prebiotic fiber)
Carrots
Carrot greens
Artichokes
Beets
Radishes
Daikon radishes
Jerusalem artichokes
Hearts of palm Cilantro
Okra (lectin blocker)
Asparagus
Garlic
Leafy greens
Romaine
Red and green leaf lettuce Kohlrabi
Mesclun
Spinac
Endive
Dandelion greens
Butter lettuce
 Fennel
Escarole
Mustard greens
Mizuna
Parsley
Basil
Mint
Purslane
Perilla
Algae
Seaweed
Sea vegetables (Bladderwrack is a lectin blocker)
Mushrooms

Sweeteners
Stevia
Inulin
Yacon
Monkfruit
Erythritol
Xylitol

Learn more about healthy sweeteners for the lectin-free diet.

Nuts and Seeds

(1⁄2 cup/day) Macadamia, Walnuts, Pecans, Pistachios, Pine nuts
Pecans
Coconut
 Coconut Cream Hazelnuts
Chestnuts
Flaxseeds
Hemp seeds
Sesame Seeds
Hemp protein powder
Psyllium
Pine nuts
Brazil nuts

Fish
Any wild caught 2 – 4 oz per day
White fish
Freshwater bass
Alaskan salmon
Canned tuna
Alaskan halibut
Hawaiian fish
Shrimp
Crab
Lobster
Scallops
Calamari/squid• Oysters
Mussel
Sardines
Anchovies
Crustacean shells are a natural lectin blocker

Olives
All
Dark Chocolate
72% or greater

Vinegars
ALL without added sugar

Flours
Coconut
Almond
Hazelnut
Sesame

Ice Cream
Coconut
Milk/Dairy Free frozen dessert with 1 gram of sugar

Dairy Products
A2 Milk
1 oz. cheese or 4 oz. yogurt per day
French/Italian butter
Ghee
Goat butter
Goat cheese
Butter (grass fed French or Italian)
Goat brie
Goat and sheep brie
Sheep cheese (plain)
Coconut yogurt
 High-fat French/Italian cheeses such as triple-cream brie
High-fat Switzerland cheese
Buffalo mozzarella (made from buffalo milk)
Organic heavy cream
Organic sour cream
Organic cream cheese (high fat dairy doesn’t have casein)
Lectin-free whey protein

Vinegars
ALL without added sugars

Herbs and Seasoning

ALL (except chili pepper flakes)
Miso

Wine and Spirits

Champagne (one 6 oz glass per day
Red (one 6 oz glass per day)• Aged spirits (1 oz.)

Pasture-raised poultry
2-4oz per day (avoid farm-raised)
Chicken
Turkey
Ostrich
Pastured or omega 3 eggs
4 yolks daily or 1 egg white
Duck
Goose
Quail
 Dove Grouse

Plant Based Meats poultry

Quorn
Hemp tofu
Hilary’s root
Veggie burger
Tempeh (grain free only)

Meat
Grass fed and grass finished 4oz per day (learn why grass-fed protein is better)
Bison
Wild game
Venison Boar
Elk
Pork
Lamb
Beef
Prosciutto
Lectin Foods to Avoid
Dr. Gundry recommends avoiding refined, starchy foods, grains, dairy products
that do not come from A2 cow milk, nightshades, legumes and select nuts, oils
and other fats. The complete list of lectin foods to avoid follows below.

Refined, starchy foods

Pasta
Rice
Potatoes
Potato chips
Milk
Bread
Tortillas
Pastries
Flour
Crackers
Cookies
Cereal

Dairy
Non-Southern European Cow’s Milk Products (these contain casein A-1)
Yogurt (including Greek yogurt)
Ice cream
Frozen yogurt
Cheese
Ricotta
Cottage cheese

Sweeteners
Sugar
Agave
Sweet One or Sunett (Acesulfame K)
Splenda (Sucralose)
NutraSweet (Aspartame)
Sweet’n Low (Saccharin)
Diet drinks
Maltodextrin

Vegetables and legumes

Peas
Sugar snap peas
Legumes*
Green beans
Chickpeas* (including hummus)
Soy
Tofu
Edamame
Soy protein
Textured vegetable protein [TVP]
Pea protein
All beans, including sprouts
All lentils

*Vegans and vegetarians can have these legumes in Phase 2. but only if they are properly
prepared in a pressure cooker.

Fruits (some called vegetables)

Cucumbers
Zucchini
Pumpkins
Squashes (any kind)
Melons (any kind)
Eggplant
Tomatoes
Bell peppers
Chili peppers
Goji berries

Nuts and Seeds

Sunflower
Chia
Peanuts
Cashews

Grains
Kefir Grains, Sprouted, Grains, Pseudo-Grains, and Grasses
Wheat (pressure cooking does not remove lectins from any form of wheat)
Einkorn wheat
Kamut
Oats (cannot pressure cook)
Quinoa
Rye (cannot pressure cook)
Bulgur
White rice
Brown rice
Wild rice
Barley (cannot pressure cook)
Buckwheat
Kashi
Spelt
Corn
Corn products
Cornstarch
Corn syrup
Popcorn
Wheatgrass
Barley grass

Oils
Soy
Grape seed
Corn
Peanut
Cottonseed
Safflower
Sunflower “Partially hydrogenated”
Vegetable
Canola

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