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Healthy Living Whole Foods Cookbook displaying wooden cooking utensils and recipe notepad.

Whole Foods Recipes

The foods we choose to put into our body should be helping us live more vibrant and productive lives, but for many, they are the leading contributor to chronic disease.

Many people know "what" to do to be healthy, but HOW do you do it? One of the best ways we have found is to show people how we eat. This customizable, online, whole foods cookbook features healthy, affordable, great-tasting, easy-to-make recipes. We hope you enjoy these recipes and encourage you to share them with your family and friends!


search icon 129 Recipes
Meal Appetizer  
Breakfast  
Dinner
Lunch  
Snack
Dish Type Condiment
Dessert
Drink
Main Dish
Salad
Salad Dressing
Side Dish
Spread/Sauce
Soup
Diet Type Dash
Ketogenic
Flexitarian
Fruitarian
Mediterranean
Mind
Paleotarian
Pescatarian
Raw
Therapeutic Lifestyle Changes
Vegan
Vegetarian
Food Sensitivity Caffeine
Dairy
Gluten
Peanut
Sesame
Shellfish
Soy
Tree Nut
baked oats with plant milk, banana and berries baked oats with plant milk, banana and berries

3 Ingredient Baked Oats

It doesn't get simpler than oatmeal, your favorite plant-based milk, and a ripe banana! This 3 Ingredient Baked Oats is the perfect breakfast to satisfy someone on-the-go or looking to add an easy prepped meal into their routine.

Breakfast Lunch Snack Dessert Flexitarian Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Soy 


African Peanut Chicken recipe image African Peanut Chicken recipe image

African Peanut Chicken

This extremely flavorful dish is one of our family's favorites.

Appetizer Dinner Main Dish Dash Flexitarian Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes Dairy Peanut 


Almost Raw Vegan Nut Cheese recipe image Almost Raw Vegan Nut Cheese recipe image

Almost Raw Vegan Nut Cheese

A great alternative to the traditional cheese ball for those trying to eliminate dairy.

Appetizer Snack Condiment Side Dish Spread/Sauce Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


green apple juice on wooden cutting board with cut apples green apple juice on wooden cutting board with cut apples

Apple Cinnamon Juice

Refreshing with a sweet and woody flavor, this juice is easy to make and is perfect for any occasion.

Appetizer Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Arame Salad Arame Salad

Arame Salad

This RAW foods recipe has lots of flavor, and brings many great antioxidents together.

Appetizer Dinner Lunch Salad Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Soy 


Asian Sesame Spinach recipe image Asian Sesame Spinach recipe image

Asian Sesame Spinach

I have to admit when I started this recipe, I didn't believe that veggies could be RAW but taste cooked. Boy, I was wrong. This dish impressed my entire extended family, and when put on rice can turn this side dish into a quick and easy main course.

Appetizer Dinner Lunch Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Soy 


Autumn Vanilla Spice Drink recipe image Autumn Vanilla Spice Drink recipe image

Autumn Vanilla Spice Drink

This is a great drink that that tastes as good as it looks! Not sure how to use your new protein shake? Try some familiar spices to liven things up.

Breakfast Snack Drink Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Dairy Gluten 


Avocado and Coconut Ice Cream recipe Avocado and Coconut Ice Cream recipe

Avocado and Coconut Ice Cream

A great refreshing treat that is gluten and dairy free, bringing only good fats to the dessert table.

Snack Dessert Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Avocado Dressing recipe Avocado Dressing recipe

Avocado Dressing

A good source of healthy, unsaturated fats and taste great!

Appetizer Snack Salad Dressing Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Avocado Mousse recipe image Avocado Mousse recipe image

Avocado Mousse

Try this tasty alternative that is gluten and dairy free.

Snack Dessert Dash Flexitarian Fruitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Baked Potato Bar recipe Baked Potato Bar recipe

Baked Potato Bar

Make your dinner simple tonight, just let everyone dress their potatoes.

Dinner Lunch Main Dish Side Dish Ketogenic Flexitarian Pescatarian Dairy 


Balsamic Waldorf salad recipe image Balsamic Waldorf salad recipe image

Balsamic Waldorf Salad

Enjoy this light, fruity salad as a main course, or even as a dessert.

Dinner Lunch Snack Dessert Salad Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


Banana Milk recipe image Banana Milk recipe image

Banana Milk

Use on granola for a great alternative to traditional milk.

Breakfast Snack Condiment Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Banana Muffins recipe image Banana Muffins recipe image

Banana Muffins

Start your day with some delicious, good-for-you banana muffins.

Breakfast Snack Dessert Side Dish Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Dairy Gluten Soy Tree Nut 


basil tomato mozzarella recipe basil tomato mozzarella recipe

Basil Tomato Mozzarella

This makes for an elegant, tasty snack that everyone will love!

Appetizer Snack Salad Side Dish Dash Flexitarian Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegetarian Dairy 


red beet juice in glass on a wooden background with lemon and beets red beet juice in glass on a wooden background with lemon and beets

Beet Juice

Packed with antioxidants and nitrates, beet juice is easy to make and provides numerous health benefits.

Appetizer Breakfast Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Best Guacamole EVER recipe image Best Guacamole EVER recipe image

Best Guacamole EVER

This is a very simple recipe I use whenever we have a fiesta. It's loaded with good fats, and leaves.

Appetizer Snack Condiment Salad Dressing Side Dish Spread/Sauce Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Blueberry Lemon Bars recipe image Blueberry Lemon Bars recipe image

Blueberry Lemon Bars

Wow your dinner guests with this easy recipe combining two great anti oxidants- lemon and blueberry.

Appetizer Snack Dessert Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Cacao Drink recipe image Cacao Drink recipe image

Cacao Drink

Chocolate milk anyone?

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Cajun Toasted Assorted Nuts recipe Cajun Toasted Assorted Nuts recipe

Cajun Toasted Assorted Nuts

Great snack that satisfies the need for a salty, crunchy snack

Appetizer Snack Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy Tree Nut 


natural carrot juice in glass on blue rustic table natural carrot juice in glass on blue rustic table

Carrot Juice

Fresh carrot juice is simple to make, loaded with healthy nutrients, has a beautiful orange color, and a light, refreshing taste.

Appetizer Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Cashew Cheesecake Filling recipe image Cashew Cheesecake Filling recipe image

Cashew Cheesecake Filling

This is so good, I'm not allowed to visit my extended family without brining it along.

Dessert Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


Cashew Cream recipe image Cashew Cream recipe image

Cashew Cream

Traditional peanut butter move out of the way

Appetizer Dash Ketogenic Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Soy 


Chewy Curry Vegetables recipe image Chewy Curry Vegetables recipe image

Chewy Curry Vegetables

A great vegetarian main dish with lots of flavor, and packed with antioxidants. Put on a bed of basmati rice to complete the meal.

Dinner Lunch Main Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian 


Chicken and Potatoes recipe image Chicken and Potatoes recipe image

Chicken and Potatoes

Sometimes, we just want an old standby that is easy to prepare, and deeply satifying. Try this recipe out, and you'll never look back.

Dinner Lunch Main Dish Dash Flexitarian Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes 


Chicken Pecan Salad recipe image Chicken Pecan Salad recipe image

Chicken Pecan Salad

We love this salad, as a main dish, especially in summer when we can get fresh, local strawberries.

Appetizer Dinner Lunch Snack Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy Tree Nut 


Chili recipe image Chili recipe image

Chili

This is a standard in our house. Keep it in the fridge for lunch or use in the baked potato bar

Dinner Lunch Main Dish Side Dish Soup Dash Flexitarian Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes 


Chocolate Almond Delightful  recipe image Chocolate Almond Delightful  recipe image

Chocolate Almond Delightful

Chocolate, almonds, what more needs to be said?

Breakfast Snack Drink Dash Flexitarian Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Tree Nut 


chocolate banana bread chocolate banana bread

Chocolate Banana Bread

This delicious vegan Chocolate Banana Bread is a crowd pleaser in our home! It makes for a wonderful breakfast or snack, with just a little chocolate to give you some sweet satisfaction.

Breakfast Snack Dessert Flexitarian Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Sesame 


Chocolate Banana Shake with NuMedica Power Greens Chocolate, Total Vegan Chocolate and MCT Oil Chocolate Banana Shake with NuMedica Power Greens Chocolate, Total Vegan Chocolate and MCT Oil

Chocolate Banana Shake

Chocolate Banana is a decadent blended shake with flavors of rich natural coco, banana and notes of coconut and spice featuring NuMedica Power Greens Chocolate, Total Vegan Chocolate Delight and MCT Oil USP.

Breakfast Snack Drink Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Gluten 


Chocolate Spelt Cup Cake Frosting recipe Chocolate Spelt Cup Cake Frosting recipe

Chocolate Spelt Cup Cake Frosting

Can someone say gluten and dairy free birthday party?

Snack Dessert Flexitarian Pescatarian Vegetarian Dairy Gluten Tree Nut 


Cinnamon Sweet Potatoes Cinnamon Sweet Potatoes

Cinnamon Sweet Potatoes

These sweet potatoes are a great addition to a Thanksgiving meal!

Dinner Lunch Dessert Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy 


Citrus vinaigrette recipe Citrus vinaigrette recipe

Citrus Vinaigrette

This dressing adds a great taste to any salad.

Salad Dressing Spread/Sauce Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Coconut Chai recipe image Coconut Chai recipe image

Coconut Chai

Restorative and relaxing drink that smells divine.

Appetizer Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Coconut Smoothie recipe image Coconut Smoothie recipe image

Coconut Smoothie

Coconut is a great source of good fats. Try this in your Blender.

Breakfast Lunch Snack Dessert Drink Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Dairy Gluten 


Collard Wraps* recipe Collard Wraps* recipe

Collard Wraps

These wraps make a great alternative to using tortilla shells!

Appetizer Dinner Lunch Snack Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Soy 


Corn Chowder recipe Corn Chowder recipe

Corn Chowder

This recipe is a dairy free version of an old classic and can be prepared raw or warmed on a stove.

Appetizer Dinner Lunch Side Dish Soup Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Cranberry Orange Medley recipe Cranberry Orange Medley recipe

Cranberry Orange Medley

This is our absolute favorite trimming at any holiday gathering.

Appetizer Breakfast Snack Dessert Salad Side Dish Dash Flexitarian Fruitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Creamy Broccoli Soup recipe Creamy Broccoli Soup recipe

Creamy Broccoli Soup

Raw and Vegan, you'll never go back to the calorie laden old school style soup.

Dinner Lunch Main Dish Soup Dash Flexitarian Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian 


Creamy Lemon Herb Dressing recipe Creamy Lemon Herb Dressing recipe

Creamy Lemon Herb Dressing

People rave over this, and it's thick enough to use as a dip for fresh veggies.

Appetizer Dinner Lunch Snack Salad Salad Dressing Spread/Sauce Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


creamy pesto hummus in bowl creamy pesto hummus in bowl

Creamy Pesto Hummus

This creamy pesto hummus is packed with flavor and nutrients! The perfect Mediterranean snack on a warm day, it's quick to make and satisfying to enjoy with family and friends.

Appetizer Snack Condiment Side Dish Spread/Sauce Flexitarian Mediterranean Mind Paleotarian Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian 


Date Truffles recipe image Date Truffles recipe image

Date Truffles

I grew up eating these type of date balls, and I can honestly say they are very satisfying for the sweet tooth.

Appetizer Snack Dessert Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Date Walnut Pie Crust recipe image Date Walnut Pie Crust recipe image

Date Walnut Pie Crust

This crust is a great base for the cashew cheesecake filling or other berry pie filling with no gluten or dairy.

Dessert Dash Ketogenic Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Egg Boiling How To recipe image Egg Boiling How To recipe image

Egg Boiling How To

Boiling an egg is a much better way to keep the oils out and the heat down.

Appetizer Breakfast Lunch Snack Main Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Therapeutic Lifestyle Changes Vegetarian 


Egg Poaching How To recipe image Egg Poaching How To recipe image

Egg Poaching How To

Poached eggs are a great alternative if you like over easy, sunny side up, or fried eggs of any kind. This low heat, no oil method is much healthier than traditional frying.

Breakfast Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Therapeutic Lifestyle Changes Vegetarian 


Eggs Ole recipe image Eggs Ole recipe image

Eggs Ole

Add some traditional Mexican flare to your eggs this morning!

Breakfast Snack Main Dish Dash Flexitarian Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy 


End of Summer Salad recipe image End of Summer Salad recipe image

End of Summer Salad

This is the culmination of a great summer, enjoy it while it lasts!

Dinner Lunch Snack Salad Salad Dressing Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Fruit Smoothie recipe image Fruit Smoothie recipe image

Fruit Smoothie

This is a basic fruit smoothie that will get even you picky eaters to try something new.

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegetarian Dairy 


Fruit Vinaigrette Fruit Vinaigrette

Fruit Vinaigrette

Choose your fruit, and enjoy your favorite homemade vinaigrette. What a wonderful gift to give too.

Salad Dressing Spread/Sauce Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Gigi's Chocolate Zucchini Cake recipe image Gigi's Chocolate Zucchini Cake recipe image

Gigi's Chocolate Zucchini Cake

My birthday cake every year of my life. The most moist chocolate cake you can imagine.

Snack Dessert Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Tree Nut 


Gingerade recipe image Gingerade recipe image

Gingerade

A great summer drink.

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Gluten Free Chicken Noodle Soup recipe Gluten Free Chicken Noodle Soup recipe

Gluten Free Chicken Noodle Soup

This is perfect for anyone who needs a hot broth soup, and is totally gluten free. My kid's favorite soup, and good enough to serve to any unexpected company.

Main Dish Soup Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes 


Gluten-Free Vegan Pancakes recipe image Gluten-Free Vegan Pancakes recipe image

Gluten-Free Vegan Pancakes

Who says you have to give up pancakes?

Serve with fresh fruit or real maple syrup.

Breakfast Lunch Snack Main Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian 


 green juice beverage with apple, celery, cucumber, kale, ginger and lemon  green juice beverage with apple, celery, cucumber, kale, ginger and lemon

Green Juice

Packed with healthy green vegetables and fruits with a light, refreshing taste.

Appetizer Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


muffins made with spinach and banana muffins made with spinach and banana

Green Smoothie Muffins

Combining the nutritional punch of a green smoothie with the comfort of a delicious, warm muffin, these green smoothie muffins are sure to be a hit in your home! They're packed with protein and spinach and balanced out with sweet bananas and just a little sugar to make you come back for more.

Breakfast Snack Dessert Flexitarian Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Soy 


grilled chicken made with lemon and herbs grilled chicken made with lemon and herbs

Grilled Lemon Herb Chicken

With a burst of flavor in every bite, this grilled lemon herb chicken is a sure crowd-pleaser. Tender and juicy with a tangy kick, it's perfect for any occasion.

Dinner Lunch Main Dish Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes 


Grilled Steak Salad recipe image Grilled Steak Salad recipe image

Grilled Steak Salad

This classic salad will leave you wanting more!

Dinner Lunch Salad Dash Flexitarian Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes 


Guacamole 2* recipe image Guacamole 2* recipe image

Guacamole 2

Here's another option for guacamole.

Appetizer Snack Salad Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Hail Caesar Dressing recipe Hail Caesar Dressing recipe

Hail Caesar Dressing

Toss this with Romaine lettuce and your other Caesar salad favorites and turn this into a meal.

Snack Condiment Salad Dressing Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Soy Tree Nut 


Harvard Beets recipe Harvard Beets recipe

Harvard Beets

My grandma's recipe, and a great side dish filled with iron.

Appetizer Dinner Lunch Snack Condiment Salad Side Dish Dash Flexitarian Fruitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegetarian Dairy 


Healthy Breakfast Ideas recipe image Healthy Breakfast Ideas recipe image

Healthy Breakfast Ideas

Here are a few ideas for you to start your day right!

Breakfast Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Gluten 


Healthy Cookies recipe Healthy Cookies recipe

Healthy Cookies

This is a no-mess, healthy finger food. No one will believe these delicious cookies are made with lentils.

Snack Dessert Flexitarian Pescatarian Vegetarian Dairy Gluten Tree Nut 


Herb Wrapped Chevre recipe Herb Wrapped Chevre recipe

Herb Wrapped Chevre

Goat cheese is often better digested than traditional cow's milk. Serve with kale chips, crackers, or sliced tomato.

Appetizer Snack Condiment Side Dish Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Dairy 


Homemade Applesauce recipe image Homemade Applesauce recipe image

Homemade Applesauce

This is a great recipe to compliment any meat dish or even a fun dessert. My kids love to help make this.

Appetizer Snack Side Dish Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Honey Mustard Dressing recipe Honey Mustard Dressing recipe

Honey Mustard Dressing

Dressing is just the beginning for this delightful concoction What about using it as a marinade? Or a dip? Be creative

Dinner Lunch Salad Dressing Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Ice Mocha Shake featuring NuMedica Power Greens Espresso and ImmunoG PRP Chocolate Ice Mocha Shake featuring NuMedica Power Greens Espresso and ImmunoG PRP Chocolate

Iced Mocha Shake

Iced Mocha is an energizing blended shake with flavors of espresso, natural cocoa and creamy almond milk featuring NuMedica Power Greens Espresso and ImmunoG PRP Chocolate.

Breakfast Snack Drink Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Gluten 


Kale Chips recipe image Kale Chips recipe image

Kale Chips

These kale chips are a great alternative to potato chips!

Snack Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Soy 


hard boiled eggs, avocado and seasonings for a keto salad hard boiled eggs, avocado and seasonings for a keto salad

Keto Avocado Egg Salad

This Keto Avocado Egg Salad is a creamy, delicious lunch option high in healthy fats and protein. It's also quick and easy to make!

Dinner Lunch Main Dish Ketogenic Therapeutic Lifestyle Changes Dairy 


pot of chili pot of chili

Keto Turkey Chili

This delicious Keto Turkey Chili is a low carb favorite! Perfect for family dinners or for hosting small groups, it's healthy, flavorful, and satisfying.

Appetizer Dinner Lunch Main Dish Soup Ketogenic Flexitarian Mind Therapeutic Lifestyle Changes 


pizza with cheese and tomatoes pizza with cheese and tomatoes

Ketogenic Pizza

A delicious keto-friendly, gluten-free pizza loaded with healthy fats and protein. A perfect comfort food without the guilt to be shared with friends and family.

Appetizer Dinner Lunch Main Dish Ketogenic Flexitarian Therapeutic Lifestyle Changes Dairy 


Leftover Greens Salad recipe image Leftover Greens Salad recipe image

Leftover Greens Salad

This is much different than the leftovers I grew up with, but a great tasty alternative

Dinner Lunch Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Gluten 


Lemon Chicken Salad recipe image Lemon Chicken Salad recipe image

Lemon Chicken Salad

The lemon gives this chicken salad a zesty flavor without the added calories with mayo.

Appetizer Dinner Lunch Snack Main Dish Salad Side Dish Dash Flexitarian Mediterranean Paleotarian Therapeutic Lifestyle Changes 


lemon poppy seed truffle lemon poppy seed truffle

Lemon Poppy Seed Truffles

Who needs chocolate when you have lemon?

Appetizer Snack Dessert Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Dairy Gluten Soy Tree Nut 


Lemon-chive Potatoes recipe Lemon-chive Potatoes recipe

Lemon-Chive Potatoes

I started doing this as a more tasty alternate to mashed potatoes. It has such a zingy flavor and enjoyable with any meal.

Dinner Lunch Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy 


Libby's Brownies recipe image Libby's Brownies recipe image

Libby's Brownies

A classic dish with a healthy twist.

Dessert Dash Flexitarian Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Dairy Gluten 


Libby's Traditional Granola recipe image Libby's Traditional Granola recipe image

Libby's Traditional Granola

Our neighborhood Christmas gift every year.

Breakfast Snack Dessert Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy Gluten 


Living Herbal Tea recipe image Living Herbal Tea recipe image

Living Herbal Tea

A great tea that is both refreshing and delicious..

Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Matt's Famous Green/Purple Serves 2 People Smoothie* recipe image Matt's Famous Green/Purple Serves 2 People Smoothie* recipe image

Matt's Famous Green/Purple Smoothie

This classic smoothie tastes great and gives plenty of nutrition.

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Muesli recipe image Muesli recipe image

Muesli

RAW version of granola. Use steel cut Irish Oats to make it gluten free.

Breakfast Snack Main Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Tree Nut 


No Sugar Added Banana Bread recipe image No Sugar Added Banana Bread recipe image

No Sugar Added Banana Bread

Not sure where to start changing your diet? Try skipping the sugar in this moist and delicious banana bread.

Appetizer Breakfast Snack Dessert Side Dish Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy Gluten 


pecan pie pecan pie

Nutrient-Rich Maple Pecan Pie with Oat Crust

Experience the warmth of the season with this Nutrient-Rich Maple Pecan Pie featuring a wholesome oat crust. This healthier version maintains the deliciousness of the classic holiday treat while offering added fiber and natural sweetness from maple syrup.

Dinner Lunch Dessert Flexitarian Pescatarian Therapeutic Lifestyle Changes Vegetarian Gluten 


Nutty Monkey Smoothie recipe image Nutty Monkey Smoothie recipe image

Nutty Monkey Smoothie

Breakfast Snack Dessert Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Old Fashioned Lemonade recipe image Old Fashioned Lemonade recipe image

Old Fashioned Lemonade

Want an original lemonade recipe? This contains no artificial sweetener, and is fresh!

Snack Drink Dash Flexitarian Fruitarian Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


chicken over spinach on a plate chicken over spinach on a plate

One Pot Chicken and Spinach Skillet

Quick and easy to make, this One Pot Chicken and Spinach Skillet is a delicious, keto-friendly meal full of protein and iron. Low carb and full of flavor, it's sure to be a new staple in your home!

Dinner Lunch Main Dish Ketogenic Flexitarian Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes Dairy 


Orange Parsley Smoothie recipe image Orange Parsley Smoothie recipe image

Orange Parsley Smoothie

A great-tasting smoothie.

Breakfast Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Peachaloupe Smoothie recipe Peachaloupe Smoothie recipe

Peachaloupe Smoothie

Refreshing and nourishing any time of day.

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Peppermint Water recipe image Peppermint Water recipe image

Peppermint Water

You can infuse any herb, fruit or veggie into water. Peppermint is my favorite, however.

Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Pesto Vinaigrette recipe Pesto Vinaigrette recipe

Pesto Vinaigrette

Perfect with Roman lettuce or other crisp greens.

Appetizer Dinner Lunch Salad Dressing Spread/Sauce Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


Pico de Gallo recipe image Pico de Gallo recipe image

Pico de Gallo

Let the Fiesta begin!

Appetizer Snack Condiment Spread/Sauce Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Pina Colada Smoothie recipe image Pina Colada Smoothie recipe image

Pina Colada Smoothie

We use this for our popcorn and smoothie night as our dinner. Get your favorite movie or board game and this breakfast becomes a fabulous dinner.

Breakfast Dinner Drink Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Pre-Load Green Smoothie recipe image Pre-Load Green Smoothie recipe image

Pre-Load Green Smoothie

This is a simple-to-make great starter "healthy greens" drink that will give you the nutrients you need!

Appetizer Breakfast Dinner Lunch Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Pumpkin Bread with Wheat Flour & Low Sugar Pumpkin Bread with Wheat Flour & Low Sugar

Pumpkin Bread with Wheat Flour & Low Sugar

Great fall treat with some poached eggs or cream cheese.

Breakfast Snack Dessert Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy Gluten 


pumpkin lentil curry soup pumpkin lentil curry soup

Pumpkin Lentil Curry

This Pumpkin Lentil Curry is packed with flavor and full of nutrients! It has become a staple in our family dinners, a hit with our guests, and it's warm and creamy for the perfect night in!

Dinner Lunch Main Dish Soup Flexitarian Mediterranean Paleotarian Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian 


Pumpkin Pie Smoothie recipe image Pumpkin Pie Smoothie recipe image

Pumpkin Pie Smoothie

Don't miss out on your favorite flavor of the fall. This simple and spicy smoothie will gratify your desire for an awesome pumpkin pie spice, without all of the empty calories!

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Quick and Easy Energy Balls recipe image Quick and Easy Energy Balls recipe image

Quick and Easy Energy Balls

Get your day started right Use steel cut Irish Oats for gluten free living.

Breakfast Snack Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Gluten Tree Nut 


crunchy peanut bar crunchy peanut bar

Quinoa Peanut Crunch Bars

These Quinoa Peanut Crunch Bars are packed with protein and make a simple snack into a daily delight! Simple and quick to make, they're sure to leave you feeling satisfied and energized.

Breakfast Snack Dessert Flexitarian Mind Paleotarian Pescatarian Peanut 


Raw Brownies recipe image Raw Brownies recipe image

Raw Brownies

And to think, you didn't think brownies could get any better...

Snack Dessert Dash Flexitarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


Raw Chocolate recipe image Raw Chocolate recipe image

Raw Chocolate

This icing is AMAZING on the RAW brownies!

Snack Dessert Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Raw Nori Roll Spread recipe Raw Nori Roll Spread recipe

Raw Nori Roll Spread

This makes for a great snack!

Appetizer Snack Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Red Hot Tomato Soup recipe Red Hot Tomato Soup recipe

Red Hot Tomato Soup

RAW soup that will tickle your tastebuds, spicey and wonderful.

Snack Soup Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Rice Paper Spring Rolls with Shrimp Rice Paper Spring Rolls with Shrimp

Rice Paper Spring Rolls with Shrimp

Fresh shrimp and crisp veggies, wrapped in soft rice paper and served with a tangy peanut sauce. The perfect healthy and delicious meal this summer with family and friends!

Appetizer Dinner Lunch Snack Main Dish Side Dish Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Peanut Shellfish Soy 


Freekeh Grain Tabule with Barberries, Peanut and Corn Freekeh Grain Tabule with Barberries, Peanut and Corn

Roasted Turkey with Cranberry Quinoa Stuffing

This healthier Roasted Turkey with Cranberry Quinoa Stuffing is a nutritious twist on the classic holiday entree. Packed with lean protein and whole grains, it's a guilt-free centerpiece for your festive table.

Dinner Lunch Main Dish Side Dish Flexitarian Mediterranean Mind Therapeutic Lifestyle Changes 


Rosemary Marinade for Fish, Chicken, Or veggies recipe Rosemary Marinade for Fish, Chicken, Or veggies recipe

Rosemary Marinade for Fish, Chicken, or Veggies

This marinade adds a great flavor to any meat dish!

Dinner Lunch Condiment Main Dish Salad Dressing Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Sara's favorite tomato soup recipe Sara's favorite tomato soup recipe

Sara's Favorite Tomato Soup

This tomato soup brings so many things to the table, including many wonderful anti oxidants.

Dinner Lunch Soup Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


green smoothie with spinach, apple and avocado green smoothie with spinach, apple and avocado

Simple and Nutritious Green Smoothie

This 5-ingredient, Simple and Nutritious Green Smoothie packs in a ton of nutrients into one glass. Perfect for a hot summer day, or a healthy snack on-the-go, it's a delicious option in only 5 minutes!

Breakfast Snack Drink Flexitarian Fruitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Simple Kale Salad recipe Simple Kale Salad recipe

Simple Kale Salad

Learning to love kale can have lots of wonderful health benefits.

Snack Salad Side Dish Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Smokey Cheese Dip with Tortilla Chips recipe Smokey Cheese Dip with Tortilla Chips recipe

Smokey Cheese Dip

Try this alternative for your next party.

Appetizer Snack Side Dish Spread/Sauce Dash Ketogenic Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Smooth Beets Shake with NuMedica Fiber Factors and Liposomal Curcumin Smooth Beets Shake with NuMedica Fiber Factors and Liposomal Curcumin

Smooth Beets Shake

Smooth Beets is a bright and refreshing blended shake with beet, carrot and ginger featuring NuMedica Fiber Factors and Liposomal Curcumin.

Breakfast Snack Drink Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Gluten 


Title:South American Beef Marinade recipe Title:South American Beef Marinade recipe

South American Beef Marinade

This marinade makes beef tender and succulent. Use for 24 hours before baking or grilling for best results.

Dinner Lunch Condiment Salad Salad Dressing Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian 


Spelt Chocolate Cup Cakes recipe Spelt Chocolate Cup Cakes recipe

Spelt Chocolate Cupcakes

This is a healthy twist on a classic cake.

Snack Dessert Dash Flexitarian Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Gluten 


artichoke stuffed mushrooms artichoke stuffed mushrooms

Spinach and Artichoke Stuffed Mushrooms

These Lightened-Up Spinach and Artichoke Stuffed Mushrooms offer a healthier twist on the classic appetizer. Filled with nutrient-packed ingredients, they're a delightful and guilt-free start to your holiday gathering.

Appetizer Side Dish Flexitarian Mediterranean Mind Paleotarian Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy 


Spinach chicken Salad recipe image Spinach chicken Salad recipe image

Spinach Chicken Salad

I love bringing this healthy salad to parties. For even better health options, try using gluten free bowtie pasta.

Appetizer Dinner Lunch Snack Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Therapeutic Lifestyle Changes Dairy 


Quiche with mushrooms, leek and cheese Quiche with mushrooms, leek and cheese

Spinach Mushroom Quiche

This Spinach Mushroom Quiche is a breakfast favorite in our home! It's filling, nutritious, and tasty with delicious wild mushrooms, veggies, and just a little cheese to keep you coming back for more.

Appetizer Breakfast Snack Main Dish Side Dish Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian Dairy 


Strawberry Sauce recipe Strawberry Sauce recipe

Strawberry Sauce

Try this on your pancakes or cheesecake

Breakfast Snack Condiment Dessert Spread/Sauce Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


tomato Gazpacho Soup tomato Gazpacho Soup

Summer Gazpacho

This Summer Gazpacho is a quick and nutritious soup for the warmer seasons. Featuring many flavorful veggies and served at a cool temperature, it's sure to help you bring down that summer heat and leave you feeling satisfied!

Dinner Lunch Main Dish Soup Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Summer Paradise Shake with NuMedica Power Reds Strawberry-Kiwi, Liposomal Vitamin C and GlutaMed. Summer Paradise Shake with NuMedica Power Reds Strawberry-Kiwi, Liposomal Vitamin C and GlutaMed.

Summer Paradise Shake

Summer Paradise is a mouthwatering blended shake with flavors of strawberry, kiwi, pineapple, coconut and citrus featuring NuMedica GlutaMed, Liposomal Vitamin C and Power Reds Strawberry-Kiwi.

Breakfast Snack Drink Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegetarian Gluten 


Fresh Vegetable Salad on Whiteplate Fresh Vegetable Salad on Whiteplate

Summer Salad with Dressing and Feta

This summer salad, packed with feel-good ingredients and tons of flavor, will be the hit dish among your family and friends this spring and summer! With little preparation time, it's an easy staple recipe for the coming months.

Appetizer Lunch Salad Salad Dressing Side Dish Flexitarian Mediterranean Pescatarian Raw Therapeutic Lifestyle Changes Vegetarian Dairy 


Sun Dried Marinara Sauce Sun Dried Marinara Sauce

Sun Dried Marinara Sauce

This delicious sauce goes great with pasta or home made pizza.

Appetizer Dinner Lunch Condiment Main Dish Side Dish Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Sunny Carrot Walnut Taco Meat Sunny Carrot Walnut Taco Meat

Sunny Carrot Walnut Taco Meat

This is a huge success every time it's served.

Appetizer Dinner Lunch Snack Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


Super Chocolate Milk recipe image Super Chocolate Milk recipe image

Super Chocolate Milk

This is the best chocolate milk around.

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Sweet Greens Smoothie recipe image Sweet Greens Smoothie recipe image

Sweet Greens Smoothie

A great way to eat your greens.

Breakfast Snack Dessert Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Sweet Mint Drink with NuMedica Power Greens Mint and Reset Path Support Formula Sweet Mint Drink with NuMedica Power Greens Mint and Reset Path Support Formula

Sweet Mint Drink

Sweet Mint is a fresh, shaken drink with mint and lime featuring NuMedica Power Greens Mint and Reset Path Support Formula.

Breakfast Snack Drink Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegetarian 


Sweet Potato Pie Filling recipe image Sweet Potato Pie Filling recipe image

Sweet Potato Pie Filling

Raw and vegan and very yummy.

Dessert Dash Flexitarian Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Tex-Mex Salad Tex-Mex Salad

Tex-Mex Salad

This is a wonderful salad that can be used as main dish, side dish, or party take along.

Main Dish Salad Side Dish Dash Flexitarian Mediterranean Mind Therapeutic Lifestyle Changes Dairy 


Vegan Ranch Dressing Vegan Ranch Dressing

Vegan Ranch Dressing

This ranch dressing leaves all the trans fats behind, and instead contributes healthy fats and great anti-oxidents. Plus it tastes wonderful

Dinner Lunch Salad Salad Dressing Spread/Sauce Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian Tree Nut 


Vegetable Beef Soup recipe Vegetable Beef Soup recipe

Vegetable Beef Soup

Tastes like home

Dinner Lunch Soup Dash Mediterranean Mind Therapeutic Lifestyle Changes 


Warm Miso Soup recipe Warm Miso Soup recipe

Warm Miso Soup

Asian soup never tasted better.

Appetizer Dinner Lunch Soup Dash Flexitarian Mediterranean Mind Pescatarian Therapeutic Lifestyle Changes Vegan Vegetarian Soy 


Watermelon Smoothie recipe image Watermelon Smoothie recipe image

Watermelon Smoothie

A classic smoothie that tastes great.

Breakfast Snack Drink Dash Flexitarian Fruitarian Mediterranean Mind Paleotarian Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 


Zucchini Marinara Pasta recipe image Zucchini Marinara Pasta recipe image

Zucchini Marinara Pasta

Gluten free and light for any summer evening If you don't have a spirooli, you can also use this marinara on gluten free or regular spaghetti noodles.

Dinner Lunch Main Dish Salad Dash Flexitarian Mediterranean Mind Pescatarian Raw Therapeutic Lifestyle Changes Vegan Vegetarian 

Diet Type Explanations


Dash

DASH (Dietary Approaches to Stop Hypertension) is a diet designed to reduce and prevent hypertension. The diet emphasizes increasing the intake of potassium, calcium, and magnesium to manage blood pressure better. Limited foods include those high in sodium, saturated fat, and added sugar. DASH recommends fat-free and low-fat dairy products, fish, poultry, beans, and nuts. DASH may provide some benefits in weight loss and reducing the risk of certain chronic health conditions.

Ketogenic

The ketogenic diet is a low-carb and high-fat diet often used in managing specific medical issues, such as epilepsy in children. The body must rely on fat intake from the diet to replace carbohydrates by burning fat for energy instead. The significant reduction of carbs puts your body into a state called ketosis when the body becomes incredibly efficient at burning its existing fat. Incorporating some of the principles of a ketogenic diet may provide certain health benefits, including weight loss and lowering the risk for certain chronic diseases, though health experts warn of potential nutrient deficiencies.

Flexitarian

The flexitarian diet plays on words: flexible and vegetarian. It is a diet rooted in plant-forward vegetarianism with less strict guidelines than vegetarianism. Dairy and eggs are allowed, as well as meat on occasion, though they should not be the main staples of the diet. The guidelines for flexitarianism are not specifically defined, as some may choose to eliminate meat on a specific number of days per week, meals per day, or generally reduce consumption without tracking. As with any plant-forward diet, advantages may include help with weight loss and reducing the risks of certain chronic health conditions.

Fruitarian

Fruitarian is a severely restrictive vegan diet that excludes all animal products, including dairy, and consists mainly of raw fruits. Vegetables, nuts, and seeds are allowed in moderation, though they should remain entirely uncooked and unprocessed. Incorporating some principles of fruitarianism can increase your antioxidant and nutrient intake, possibly providing help in losing weight and reducing the risk of certain chronic diseases. However, the fruitarian diet as a whole does not cover all your nutrient needs, including lacking protein, iron, calcium, vitamins B and D, zinc, and omega-3 fatty acids.

Mediterranean

The Mediterranean diet is inspired by the historical eating habits of people living near the Mediterranean Sea, such as in Greece and Italy. The emphasis is on plant-based foods, like whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and fresh fish. Avoid processed red meats, refined grains, heavily processed foods, butter, and refined/processed/hydrogenated oils.

Mind

MIND stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” It combines two popular diets: the Mediterranean and DASH diets. The MIND diet may help to reduce your risk of certain neurodegenerative and other chronic conditions. This diet is designed to maximize benefits to your neurological health. Rather than specific guidelines, the MIND diet lists ten recommended foods and 5 to limit.

Paleotarian

The paleotarian, or “paleo,” diet is based on eating the same foods in modern times as would’ve been eaten during the paleolithic area, which ended 10,000 years ago. A modern paleo diet would consist of fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. Foods that would’ve been cultivated through small-scale farming would not be included in the diet, including grains, legumes, and dairy products. The purpose behind the paleo diet is based on the idea that our genes are not well adjusted for the modern diets that developed out of farming, potentially introducing dietary changes that outpaced the human body’s ability to adapt. Farming changed our diets, as well as the diets of the animals people ate.

Pescatarian

Pescetarianism is a vegetarian diet that adds fish and seafood, providing all the benefits of a plant-based vegetarian diet and the nutritional benefits of seafood. Pescetarianism is also a good way to practice a well-balanced diet while reducing environmental impact. The diet primarily consists of whole grains, nuts, legumes, produce and healthy fats, and seafood. Pescatarians often continue to eat eggs and dairy as well. The pescatarian diet is a well-balanced, nutrient-dense diet that may help in weight loss and other chronic health conditions.

Raw

The raw food diet, or raw veganism, involves consuming mostly raw foods. Foods cannot be cooked, refined, pasteurized, processed, or treated with pesticides. Some acceptable preparation methods include juicing, blending, dehydrating, and soaking. Supplement usage is not permitted by the diet, as its proponents claim the diet will meet all necessary nutrient needs. Proponents also claim that a variety of healthy enzymes denatured (nullified) through the cooking process, reducing their nutrient content. While the raw food diet may provide some benefits, such as weight loss, health experts warn of negative health consequences related to the diet.

Therapeutic Lifestyle Changes

Therapeutic lifestyle changes (TLC) is a 3 part program developed by the National Heart, Lung, and Blood Institute and includes a diet low in saturated fat, trans fat, and dietary cholesterol. TLC aims to improve cholesterol numbers by combining dietary changes, physical activity, and other means of weight management. It is also recommended to reduce and eliminate smoking and high blood pressure. TLC recommends whole grains, nuts, legumes, oils, and soluble fiber found in fruits, beans, and oats.

Vegan

The vegan diet is among the most popular for weight loss, chronic disease risk reduction, and ethical and environmental reasons. A vegan diet is a primarily plant-based diet, which with proper research and variety, can provide your nutritional needs; however, experts caution practitioners about potential nutrient deficiencies. A primary driver in many people becoming vegan is an ethical draw away from animal exploitation and cruelty or concerns about the environmental impact of factory farming. There are many varieties of vegan diets, ranging from fully raw vegan to processed, junk food vegan. Depending on the style of veganism you adhere to, there may be potential health benefits in weight loss and reducing the risk and severity of some chronic conditions.

Vegetarian

Vegetarianism is a diet that eliminates meat, fish, and poultry from your eating habits. Some vegetarians also abstain from consuming eggs, dairy, and other animal products. Practitioners may adopt a vegetarian diet for health, environmental, or ethical reasons. Vegetarianism may help lose weight and prevent certain chronic health conditions. The diet also aims to reduce participation in industries involved in animal cruelty and climate change contributions. As with veganism, there are various ways to be vegetarian, with varying health benefits depending on the style’s nutrient density.


Diet Type Comparison
Diet Type Pros Cons
Dash
  • Evidence-based health benefits
  • Nutritional Balance
  • Accessible
  • Hard to maintain
  • Requires significant food tracking
  • Not designed for weight loss
Ketogenic
  • Designed for weight loss
  • May be helpful with some neurological conditions
  • Only recommended for certain health conditions
  • Difficult to maintain
  • Not nutritionally balanced
Flextarian
  • Nutritionally balanced
  • May aid in weight loss
  • Environmentally conscious
  • No organized support
  • No comphrehensive diet structure
Fruitarian
  • Vegan
  • High in antioxidants
  • Not recommended by health experts
  • Not nutritionally balanced
  • Very difficult to maintain
Mediterranean
  • Highly recommended by health experts
  • Nutritionally balanced
  • Easy to maintain
  • No organized support
  • No processed/convenience foods
Mind
  • May be helpful in aiding certain neurological conditions
  • Flexible
  • Evidence-based health benefits
  • No comprehensive diet structure
  • No organized support
  • Not designed for weight loss
Paleotarian
  • Nutritionally balanced
  • Moderately easy to maintain
  • No significant evidentiary support
  • Does not allow dairy
Pescatarian
  • Nutritionally balanced
  • Easy to maintain
  • Environmentally conscious
  • Does not allow meat other than fish
Raw
  • High in antioxidants and certain nutrients
  • Not recommended by health experts
  • Not nutritionally balanced
  • Extremely difficult to maintain
Therapeutic Lifestyle Changes
  • Developed to improve cholesterol levels
  • May aid in weight loss
  • Has an organixed support community
  • Is a complete lifestyle commitment rather than strictly dietary
Vegan
  • Can be nutritionally balanced with proper strategy
  • Environmentally conscious
  • Plenty of organized support communities
  • Difficult to maintain
  • Not neccesarily effective for weight loss
Vegetarian
  • Can be nutritionally balanced with proper strategy
  • Environmentally conscious
  • Allows dairy
  • Moderately difficult to maintain
  • Not necessrily effective for weight loss

Food Sensitivity Explanations


Caffeine

Caffeine sensitivity is experienced when your body overreacts to caffeinated beverages, such as coffee. Symptoms include jitteriness, headaches, digestional issues, and insomnia. While some people may experience these symptoms with excess consumption of caffeinated beverages, caffeine sensitivity occurs in smaller doses that otherwise would not cause adverse effects in most individuals. However, caffeine sensitivity differs from a caffeine allergy, which involves an immune response to caffeine.

Dairy

Dairy sensitivity, often known as lactose intolerance, occurs when the body cannot fully digest the sugar (lactose) in milk. Symptoms include gas, bloating, and diarrhea after consuming dairy products. Dairy sensitivity is due to your body not producing enough of an enzyme called lactase, which breaks down lactose. Lactose intolerance can be managed with dietary changes to avoid foods high in lactose and specific medications to ease the digestive process following dairy consumption.

Gluten

Gluten sensitivity occurs when your body has an adverse reaction to eating gluten, resulting in symptoms like abdominal pain, bloating, gassiness, and drowsiness. Your healthcare provider my diagnoser Gluten sensitivity after following a testing regime over a few weeks. After excluding wheat allergy or celiac disease, your healthcare provider will recommend you adopt a gluten-free diet.

Peanut

Peanut intolerance is not the same as a peanut allergy. Peanut sensitivity is rooted in a digestive issue within the body rather than resulting in an immune response. A peanut sensitivity will produce an inflammatory response to proteins within peanuts, resulting in abdominal discomfort. It is caught less often than peanut allergies and can be tested by taking a food sensitivity test through your healthcare provider.

Shellfish

Shellfish sensitivity occurs when the body does not produce the appropriate enzymes necessary to break down the proteins in shellfish, resulting in an inflammatory response up to 72 hours after consumption. Symptoms may include abdominal pain, bloating, nausea, and diarrhea. A food sensitivity test can test shellfish sensitivities through your healthcare provider.

Sesame

Sesame sensitivity occurs when the body produces a digestive response to sesame consumption, resulting in various adverse symptoms, including rashes, abdominal pain, nausea, and diarrhea. Sufferers should avoid sesame seeds, tahini, and sesame oil. A food sensitivity test can test sesame sensitivities through your healthcare provider.

Tree Nut

Tree nut sensitivity occurs when the body produces a digestive response to tree nut consumption, resulting in various adverse symptoms, including bloating, nausea, and diarrhea. Sufferers should avoid pistachios, hazelnuts, pecans, pinenuts, chestnuts, brazil nuts, cashews, and macadamia nuts. A food sensitivity test can test tree nut sensitivities through your healthcare provider.

Soy

Soy sensitivity occurs when the body produces a digestive response to tree nut consumption, resulting in various adverse symptoms, including oral itching, abdominal pain, headaches, itchy eyes, and nasal congestion, among other symptoms. Some food sufferers should avoid thickening agents and stabilizers, lecithin, xanthan and guar gum, vegetable oil or shortening, vegetable starch, and broths. A food sensitivity test can test soy sensitivities through your healthcare provider.


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