Pure Cod LiveOil Eat *zoom for details for *zoom

Coconut Oil Coconut Meat Olive Oil Sprouts Macadamia Nut Oil Avocado Coconut Manna Olives Olives The Superhuman The Asparagus Organic Grass-Fed Butter Broccoli Organic Yogurt (Full-Fat) Cauliflower

Cabbage Ghee Food Pyramid* Food Free Range Turkey & Chicken Naturally Fermented Sauerkraut Free Range Egg w/Yolk Free Range Eggs (With Yolk)

Grass-Fed Beef, Bison or Buffalo or Lamb Naturally Fermented Pickles Grass-Fed Beef, Bison or Buffalo or Lamb Pasture-Raised, Organic Pork Bok Choy Sardines, Anchovies or Haddock in Water or Olive Oil Collards Sardines, Anchovies Wild Salmon, Trout, Tilapia or Flounder Haddock in Water/Olive Oil Swiss Chard Wild Rice Organic Whey/Casein Protein Powder Wild Salmon/ Trout Brown Or White Rice Organic Rice/Pea Protein Powder Kale or Spinach Tilapia /Flounder Apples Sprouted, Organic Quinoa, Amaranth Or Millet Apricots Organic Hemp Protein Powder Mustard Greens Triglyceride-Based Fish Oil Bananas Sprouted Legumes (Beans & Lentils)

Berries Organic Yogurt (Full-Fat) Raw Seeds & Nuts Nori (Seaweed) Cherries Soaked, Organic Quinoa, Pure Cod LiveOil Cantaloupe Amaranth Or Millet Yogurt Cheese

Cinnamon Grapefruit Regular Oats Organic Greens Powder/Capsule Cloves Raw Nuts / not peanuts All-spice Kiwi Raw Cheese from Grass Fed Cows Stevia Fresh Milled Kamut Wheat Xylitol Mangoes Sweet Potatoes Maltitol Soaked & Sprouted Wheat Products Raw Seeds Turmeric Nectarines Organic Cottage Cheese

Curry Cumin Oranges Non-GMO Corn Yams Fennel Papayas Naturally preserved or dried meats Star Anise Almond Butter Garlic Canned Legumes

Ginger Peaches Raw, Pollinated Honey Miso, tempeh, tamari or natto Plantains Organic Maple Syrup Pears Any Regular Wheat Products

Natural Fruit Sweeteners Pineapple Palm Oil Blackstrap Molasses GMO Corn Sucanat Egg protein powder Potatoes Truvia Plum Regular Table Salt Watermelon Roasted Seeds & Nuts Red Pepper Cold Press Flax Oil Black Pepper Soaked or sprouted beans & legumes Lemons Fermented Soy Sauce Fava Beans Corn Apple Cider Vinegar Limes Brewer’s Yeast Raw seeds and nuts Processed Sugar Grapes Soy Beans Bacon Candy Peas High Fructose Corn Syrup Strawberries Soy Nuts Regular Honey Raw nut butter Agave Syrup Dates Mayonnaise Aspartame Regular Yogurt Carrots Moderation Sucralose Figs Acesulfame Non-Organic Dairy Products MSG Natural Dried Fruit Cookies Organic Peanut Butter Fruit Juices Celery Biscotti Processed Cheeses Canned Fruit Non-Organic, Commercially Fruit in Syrup Scones Cucumber Dark Chocolate Fruit Candy Processed Meat Crackers Sugar Coated Dried Fruit Chemically Preserved Or Dried Meats Bagels Squash Roasted Nuts Packaged Dried Fruit Bread Protein Powders / W Artificial Sweeteners Zucchini Roasted Seeds Cereal Textured Vegetable Proteins Romaine Lettuce Regular Peanut Butter Soy Protein Powder Red Lettuce Tofu Regular Butter

Roasted Seeds And Nuts Iceberg Lettuce Non-Organic Meats Roasted Nut Butter Fennel Margarine Regular or Canned Beans & Legumes

FRUIT Radishes Spreadable Condiments HERBS, SPICES, SPICES, HERBS, SWEETENERS Canned Vegetables Farmed Fish Non-Organic, Un-Rinsed Vegetables Comm. Salad Dressings Tomatoes Safflower Oil Peppers

Garlic Sunflower Oil

Onions Canola Oil

Eggplant Cottonseed Oil

if autoimmune disease or nightshade sensitivity Commercial Flax Oil Soy Ice Cream

Regular Ice Cream GRAINS & LEGUMES

PROTEINS Milk Chocolate Avoid

Filtered Water

Soda Water

Coconut Water

Kombucha

Greens Drinks or Powders

Non-Caffeinated Teas

Coconut Milk

Raw, Grass-Fed Cow or Goat’s Milk

Kefir

Sports Drinks

Smoothies (With Natural Ingredients) Arabica Coffee Reg. & Decaf

Caffeinated Tea (includes Green Tea)

Anti-Oxidant Drinks or Powders

Rice Milk

Almond Milk

Red Wine

Energy Drinks

Flavored Waters

Soda Drinks VEGETABLES Soy Milk

Regular Cow’s Milk

Instant Coffee

Blended Coffee

Lattes

Mochas

Beer

Mixed Drinks FATS

Hard Alcohol

The Superhuman Food List from BenGreenfieldFitness.com

Healthy Fats – 3-5 servings per day

Eat : • Coconut Oil • Coconut Meat • Olive Oil • Macadamia Nut Oil • Avocados • Olives • Organic Grass-Fed Butter • Organic Yogurt (Full-Fat) • Ghee • Free Range Eggs (With Yolk) • Grass-Fed Beef, Bison or Buffalo or Lamb • Sardines, Anchovies or Haddock in Water or Olive Oil • Wild Salmon, Trout, Tilapia or Flounder • Triglyceride-Based Fish Oil • Pure Cod Liver Oil

Moderate : • Raw Nuts (Except Peanuts) • Raw Seeds

• Almond Butter • Palm Oil • Cold Press Flax Oil • Bacon • Mayonnaise • Organic Peanut Butter • Coconut Ice Cream • Dark Chocolate

Avoid : • Roasted Nuts • Roasted Seeds • Regular Peanut Butter • Regular Butter • Non-Organic Meats • Margarine • Any "Spreadable" Condiments • Farmed Fish • Commercial Salad Dressings • Safflower Oil • Sunflower Oil • Canola Oil • Cottonseed Oil • Commercial Flax Oil • Soy Ice Cream • Regular Ice Cream • Milk Chocolate

Vegetables – 3-5 servings per day

Eat : • Sprouts • Avocados • Olives • Asparagus • Broccoli • Cauliflower • Cabbage • Naturally Fermented Sauerkraut • Naturally Fermented Pickles • Bok Choy • Collards • Swiss Chard • Kale • Mustard Greens • Nori (Seaweed) • Organic Greens Powder or Capsule

Moderate : • Sweet Potatoes • Yams • Plantains • Potatoes • Corn

• Peas • Carrots • Celery • Cucumber • Squash • Zucchini • Romaine Lettuce • Red Lettuce • Iceberg Lettuce • Fennel • Radishes

Avoid : • Canned Vegetables • Non-Organic, Un-Rinsed Vegetables

Also avoid if autoimmune disease or nightshade sensitivity: • Potatoes • Tomatoes • Peppers • Garlic • Onions • Eggplant

Proteins – 2-4 servings per day

Eat :

• Free Range Eggs (With Yolk) • Grass-Fed Beef, Bison or Buffalo or Lamb • Pasture-Raised, Organic Pork • Sardines, Anchovies or Haddock in Water or Olive Oil • Wild Salmon, Trout, Tilapia or Flounder • Organic Whey/Casein Protein Powder • Organic Rice/Pea Protein Powder • Organic Hemp Protein Powder • Organic Yogurt (Full-Fat)

Moderate : • Yogurt Cheese • Raw Cheese from Grass Fed Cows • Organic Cottage Cheese • Naturally preserved or dried meats • Miso, tempeh, tamari or natto • Egg protein powder • Soaked or sprouted beans and legumes • Raw seeds and nuts • Raw nut butter

Avoid : • Non-Organic Dairy Products • Processed Cheeses • Non-Organic, Commercially Processed Meat • Chemically Preserved Or Dried Meats • Protein Powders With Artificial Sweeteners

• Textured Vegetable Proteins • Soy Protein Powder • Tofu • Roasted Seeds And Nuts • Roasted Nut Butter • Regular Or Canned Beans And Legumes

Non-Vegetable Carbohydrates: 1-2 servings per day

Eat : • Wild Rice • Brown Or White Rice • Sprouted, Organic Quinoa, Amaranth Or Millet • Sprouted Legumes (Beans & Lentils) • Gluten-Free Oats • Organic Full-Fat Yogurt

Moderate : • Soaked Legumes (Beans & Lentils) • Raw Seeds & Nuts • Soaked, Organic Quinoa, Amaranth Or Millet • Regular Oats • Fresh Milled Kamut Wheat • Soaked & Sprouted Wheat Products • Non-GMO Corn

Avoid : • Canned Legumes • Any Regular Wheat Products • GMO Corn • Roasted Seeds & Nuts • Fava Beans • Soy Beans • Soy Nuts • Regular Yogurt • Cookies • Biscotti • Scones • Crackers • Bagels • Bread • Cereal

Fruit – 1-2 servings per day

Eat : • Apples • Apricots • Bananas • Berries • Cherries • Cantaloupe • Grapefruit

• Kiwi • Mangoes • Nectarines • Oranges • Papayas • Peaches • Pears • Pineapple • Plum • Watermelon

Moderate : • Lemons • Limes • Grapes • Strawberries • Dates • Figs • Natural Dried Fruit • Fruit Juices

Avoid : • Canned Fruit • Fruit in Syrup • Fruit Candy • Sugar Coated Dried Fruit • Packaged Dried Fruit

Herbs, Spices & Sweeteners – Use When Needed

Eat : • Cinnamon • Cloves • All-spice • Stevia • Xylitol • Maltitol • Turmeric • Curry • Cumin • Fennel • Star Anise • Garlic • Ginger

Moderate : • Raw, Pollinated Honey • Organic Maple Syrup • Natural Fruit Sweeteners • Blackstrap Molasses • Sucanat • Truvia • Regular Table Salt • Red Pepper

• Black Pepper • Fermented Soy Sauce • Apple Cider Vinegar • Brewer's Yeast

Avoid : • Processed Sugar • Candy • High Fructose Corn Syrup • Regular Honey • Agave Syrup • Aspartame • Sucralose • Acesulfame • MSG

For a custom meal plan or nutrition consultation with Ben Greenfield, please visit http://www.pacificfit.net, or click here to contact Ben.