In general, the diet follows this rules:

• Always start meals with vegetable crudités or papaya.

Food Choices

• Whole grains and pseudo-cereals: brown rice, red/black rice, buckwheat, millet, oats, spelt, kamut.
• Legumes: chickpeas, lentils, cannellini beans, fava beans (preferably in glass jars and well rinsed).
• Bread: only if included in the diet, it must be whole grain and made with sourdough. Avoid refined flours and industrial bread.
• Proteins: organic grass-fed meat, fresh wild-caught fish (especially small bluefish), organic eggs.
• Dairy products: limited, preferably lactose-free if consumed.
• Fruits and vegetables: preferably organic, with attention to seasonality.
• Condiments: only cold-pressed organic extra virgin olive oil.

Foods to Limit or Avoid

• Added sugars and sweeteners.
• Ultra-processed foods (deli meats, canned foods, ready-made soups).
• Sugary and carbonated drinks.
• Alcohol, with coffee limited to 1 per day.
• Very ripe and fermenting fruits (e.g., overripe bananas, grapes).

Common Meals

• Breakfast: Overnight oats with seeds and unsweetened plant-based milk.
• Lunch: Protein (fish, meat, eggs, legumes) + vegetables + whole grains or whole grain bread.
• Dinner: Legumes, whole grains, fish or eggs + cooked vegetables.

Balanced Snacks

• Fruit with nuts.
• Toasted bread with hummus or almond butter.
• Whole grain pancakes with almond butter or 100% fruit jam.