Misner Plan Phase 3 Food List

*Do not eat if there are active cancer cells in the body
+Especially good for people with active cancer cells

Vegetables (Organic)

(Prepare steam fried, steamed or raw. Occasionally brushing veggies with grape seed or tea seed oil and grilling on an infrared gas grill is okay.)
  • Artichoke
  • Asparagus+
  • Bamboo Shoots
  • Beets*
  • Brussel Sprouts+
  • Cabbage+, including bok choy and broccoli rabe
  • Carrots*
  • Cassava*
  • Cauliflower+
  • Celery+
  • Cilantro
  • Cucumber
  • Eggplant
  • Garlic+
  • Grape leaves
  • Green vegetables (avocado*, broccoli+, leafy greens, green beans, zucchini, peppers–green bell* and hot peppers, spinach, mustard greens and collard greens)
  • Jerusalem artichoke
  • Jicama*
  • Kale, including sea kale
  • Kholrabi
  • Kombu
  • Mushrooms*
  • Nori
  • Okra
  • Olive (in water with sea salt only, no brine, vinegar or preservatives)
  • Onions+ (yellow, white, purple, all onion family vegetables, including scallions, shallots, leeks, green onions, etc)
  • Parsley, all types
  • Parsnip*
  • Peas*
  • Peppers*, yellow and red
  • Potato* (Asian sweet, red, sweet, and yam)
  • Radish+
  • Rhubarb
  • Rutabaga*
  • Sprouts
  • Summer squash (yellow, Italian, Mexican gray)
  • Tomatoes, all types (cooked fresh tomatoes are best for sauces)
  • Turnips*
  • Water Chestnut*
  • Watercress
  • Winter squash* (acorn, butternut, pumpkin, spaghetti)

NO corn unless is it certified GMO free
NO soy beans

Occasionally brushing veggies with grape seed or tea oil and grilling on an infrared gas grill is okay

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Whole complex grains (Organic)

(Cooked until chewy, not crunchy or soggy.)
  • Amaranth
  • Barley
  • Brown Rice (California or Texas grown)
  • Buckwheat
  • Einkorn
  • Kamut
  • Millet
  • Oatmeal, specified gluten free
  • Quinoa
  • Wild Rice
  • (a pilaf is fine with garlic, onions, pine nuts or almond slivers)
  • Gluten-free pasta is fine

NO white rice of any type, including risotto
NO cous-cous or faro rice
NO GMO grains

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Seasonings and Herbs (Organic)

  • Anise
  • Basil
  • Bay Leaves
  • Cardamom
  • Cayenne and Red pepper flakes
  • Cilantro, fresh or dry
  • Cinnamon
  • Curcumin+
  • Dill
  • Garlic+, dry powdered
  • Ginger (dry or peeled and freshly grated)
  • Horseradish, freshly grated
  • Italian seasoning
  • Lemon juice, fresh squeezed
  • Mint
  • Mustard (dry powdered)
  • Oregano+, fresh or dry
  • Parsley, fresh or dry
  • Pepper, fresh cracked (red, green, black)
  • Rosemary, fresh or dry
  • Saffron
  • Sea salt
  • Thyme
  • Turmeric
  • Vanilla bean (not extract)
  • Sweeten with raw organic honey*, raw organic coconut nectar*, or raw organic agave*

NO Stevia
NO sugars of any kind (including raw, brown, sucrose, fructose, xylitol, beet, coconut, etc.)
If you have any inflammation: NO vinegars or foods containing,or having been marinated in, vinegar

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Legumes/Pulses (Organic)

(Beans should be soaked before cooking.)
  • Adzuki beans
  • Black beans
  • Black-eyed peas
  • Broad (or Fava) beans
  • Butter beans
  • Cannellini beans
  • Garbanzo beans
  • Green split peas, dried*
  • Lentil beans
  • Lima beans
  • Kidney beans
  • Mung beans
  • Navy beans
  • Pinto beans
  • Red beans
  • White beans

NO soy beans  (women in perimenopause may use up to three servings of organic, non-GMO soy per week)

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Fruits (Organic)

  • Apple*
  • Apricot*
  • Banana*
  • Berries+
  • Black Cherry*
  • Coconut*
  • Dried Date
  • Dragonfruit*
  • Fig*
  • Grape*
  • Grapefruit*
  • Guava*
  • Jujube*
  • Kiwi*
  • Kumquat*
  • Lemon
  • Loquat*
  • Mango*
  • Melon*
  • Nectarine*
  • Orange (all types)*
  • Papaya*
  • Peach*
  • Pear*
  • Persimmon*
  • Pineapple*
  • Plum*
  • Pomegranate+
  • Pomello*
  • Raisin*
  • Starfruit*
  • Tangerine*

Fruits should be eaten fresh or dried with no preservatives, added sugars or artificial colors

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Oils (Organic)

(All oils, except those indicated, should be used cold, added to foods after cooking.)
  • Citrus oils (used by the drop for flavoring)
  • Flaxseed oil
  • Nut oils, such as sesame, walnut, hazelnut
  • Pumpkin seed oil
  • Olive oil, extra-virgin (as fresh as possible)
  • Safflower oil
  • Oils which may be used cold AND for cooking:
  • Coconut oil (cooking at lower temperatures)
  • Grape seed oil (cooking, baking, roasting)
  • Tea seed oil (cooking, baking, roasting)
  • Ghee for cooking is fine

NO Canola oil
NO Peanut oil
NO Lard
NO Butter (except ghee)

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Beverages

  • Clean, purified water
  • Green tea
  • Herbal tea, such as mint, raspberry leaf, chamomile, Pau D’Arco
  • Pomegranate juice+ (no sugar added)
  • Freshly juiced fruit* and vegetable juices (drink within the first 10 minutes of juicing for maximum nutrition)
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Animal Protein

  • Eggs, organic, pasture raised when possible with 1 yolk* per 3 whites
  • Goat cheese* with no mold inhibitors
  • Hard cheeses*, like Parmesan, Asiago and Romano, Pecorino (sheep’s milk)
  • Mizithra cheese* (goat or sheep milk) with no mold inhibitors
  • Dry, aged cheese* such as Parmesan, Pecorino and Romano in small quantities, with no mold inhibitors
  • Yogurt, plain organic (goat or sheep milk yogurt, when possible)
  • Kefir (homemade is best, goat’s milk is second best)
  • Fish+ (should be wild-caught and not farmed, if possible)
  • Cod
  • Flounder
  • Haddock
  • Lobster
  • Salmon
  • Scallops
  • Shrimp
  • White fish
  • Antibiotic-, hormone-free chicken or turkey (about once every ten days)
  • Antibiotic-, hormone-free lamb* (about once every two weeks)
  • Wild meats*, like venison, elk, bison, ostrich (about once every two weeks)
  • Grass-fed beef* (about once every three weeks to a month)
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Raw Nuts (Organic) NO dry roasted nuts

[Raw nuts should be soaked in warm water -- for a minimum of 7 hours, or overnight and then dried in a low-heat oven on 150⁰ for 12 to 24 hours, until completely dried]

  • Almonds
  • Brazil
  • Cashews (soak only 2 hours and dry at 200⁰ for 12-24 hours)
  • Filberts
  • Hazelnuts
  • Macadamia (soak only 4 hours and dry at 150⁰ for 12-24 hours)
  • Pecan*
  • Pine nuts (do not need to be soaked)
  • Pistachios (do not need to be soaked)
  • Walnuts*

NO peanuts

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Seeds/nibs (should be raw)

  • Cacao
  • Carob
  • Chia
  • Flax (grind freshly before use)
  • Hemp (grind freshly before use)
  • Poppy
  • Pumpkin (may be roasted at a low temperature)
  • Sesame
  • Squash (may be roasted at a low temperature)
  • Sunflower
  • Watermelon
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Milk Alternatives (Organic)

  • Almond milk
  • Brown rice milk
  • Coconut milk
  • Hazelnut milk
  • Hemp milk

NO soy milk (women in perimenopause may use up to three servings of organic, non-GMO soy per week)

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Suggested Meals

Breakfasts

  • Veggie Scrambled Eggs—sautéed onion, garlic, tomato and spinach in scrambled eggs (1 whole egg and 2 whites), with sweet potato hash
  • Goat cheese omelet—1 whole egg, 2 egg whites omelet with sautéed onion, garlic, tomato and avocado with goat cheese

Lunches

  • Green salad with olive oil/lemon juice vinaigrette with grilled shrimp
  • Grilled vegetables (tomatoes, yellow squash, garlic, artichokes, broccoli) with steamed white fish

Snacks

  • Humus with gluten-free flat bread
  • Guacamole and fresh salsa with Beanilicious Chips
  • Sweet potato “fries” (lightly coated with grape seed oil and baked until crispy)

Suppers

  • Black bean cakes with wild rice pilaf
  • Veggie and brown rice bowl
  • Veggie soup (such as blended asparagus soup or lentil bean soup) with wild rice on the side
  • Stuffed sweet potato

(We usually eat fish or other animal protein at lunch and vegetarian for supper.)

Fruit-based desserts are great with honey, coconut nectar or agave. Sorbets can be made with frozen fruit, coconut nectar and coconut milk.

If you have any questions about recipes or ingredients for meals, please email me at beth@bethmisner.com.

Thank you,
Beth
Certified Sports Nutritionist
Author of Healthy Kitchen – Healing Body: Eating for Longevity, coming soon!!

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