THE Real LISTS

www.realmealrevolution.com

Green Eat to hunger Orange Exercise self-control

Fruit & vegetables Proteins Nuts Drinks
All green leafy vegetables Free-range, organic and Closed handful (2 tbp) Tea (caffeinated)
Artichoke hearts (p) as natural as possible All raw nuts (p) Coffee
Asparagus (p) All meats, poultry and game H omemade or unprocessed
Aubergine (n) All naturally cured meats sugar-free nut butters Dried Legumes/PUlses
Avocado (p) like pancetta, parma ham, All legumes (best prepared
Bean sprouts coppa, bacon, salami, Dairy soaked before cooked or
B eans (whole in pods, such biltong, jerky sprouted)
Unpasteurised is better (1/4
as green, runner, broad) (p) All offal (highly recommended) Alfalfa (sprouts) (p)
cup)
Broccoli (p) All seafood B eans (cannellini, kidney and
Cottage cheese, cream,
Brussels sprouts (p) Eggs black-eyed) (fresh or dried)
cream cheese, full-fat
Cabbage (p) Chickpeas (sprouted or dried)
yoghurt (homemade first,
Cauliflower (p) Condiments Lentils (sprouted or dried)
commercial second), sour
Celery (p) All vinegars, flavourings Peanuts (raw or in shells only)
cream/crme frache
Chard (p)
and condiments are okay Full-fat cheeses like brie,
Courgettes FertiliZers
provided they are free from camembert, gorgonzola,
Cucumber
sugar, gluten, preservatives roquefort Water kefir
Endive (p)
or vegetable oils Milk Kombucha
Fennel (p)
Tamari/fermented soy sauce Milk substitutes: almond
Garlic (p)
milk, rice milk, coconut milk Fruits & Vegetables
Gem squash
Fertilizers and hemp milk Apples (p)
Kale (p)
All homemade bone broths Soft cheeses like mozzarella, Apricots
Leeks (p)
Coconut yoghurt feta, ricotta Bananas
Lemons & limes
Coconut kefir Breadfruit
Lettuce
Kefir butter/cheese Fruit & Vegetables Cherries
Mange tout (p)
Kimchi Edamame
Mushrooms No more than half a closed
Milk kefir Figs (only fresh)
Olives handful
Naturally fermented pickles Granadilla
Onions (p) Beetroot and golden beets
Sauerkraut B erries blackberries, Grapes
Okra
blueberries, gooseberries, Guavas
Palm hearts (p)
Fats raspberries, strawberries Jackfruit
Peppers (all kinds) (n)
Any rendered animal fat Butternut squash Kiwi fruit
Radicchio (p)
(lard, tallow, duck and bacon Calabash Kumquats
Radishes (p)
fat) Carrots (p) Litchis
Rhubarb
Avocado oil (cold-pressed Casava Loquats
Rocket (p)
is best) (e) Celeriac Mangoes
Shallots (p)
Butter or ghee O ranges, clementines and
Spinach (p) Corn on the cob, baby corn
Coconut oil (e) Hubbard squash tangerines
Spring onions
Firm cheeses like cheddar, Peaches and nectarines
Sugar-snaps (p) Jicama
emmental and gouda Papaya (e) Pears and prickly pears
Tomatoes (n)
Hard cheeses like parmesan Parsnips Persimmon
Turnips
and pecorino Peas (garden peas and petit Plums
Watercress (p)
Macadamia oil (e) pois) (p) Pomegranates
Mayonnaise, free from Potatoes (n)
drinkS Pineapple (e)
preservatives and seed oil Plantain Quinces
C affeine-free herbal teas
Nut oils like groundnut oil Pumpkin Starfruit
(with real slices of fruit
(as long as theyre not Rutabagas Tamarind pulp
and herbs)
heated during extraction Spaghetti squash (p) Watermelon
Flavoured waters from RMR
or cooking) Sweet potatoes (p)
recipes or other recipes that
Olive oil (extra virgin) (e) Taro
follow the lists
Seeds (p)
Water sparkling or still

Observation

restoration

Transformation

Preservation
Since their introduction in The Real Meal Revolution, weve continuously fine-tuned
our lists by following the latest science, taking on board customer feedback and
considering the negative and positive health effects of foods beyond mere carb
(p) prebiotic or high fibre
count. So there may be Green-listed foods with higher carb (and sugar) content
than those on the Orange or Red lists, but there is sound dietary and nutritional (e) high in digestive enzymes
reasoning for this. For more read Real Meal Revolution: Banting 2.0. (n) Night Shades (see p151)

light red Hardly

ever really red Never Ever Grey Its a grey area
Vegetable Juices/ General Other grain-based Treats
Smoothies Any food with added sugar products B anting baked goods,
Fruit or yoghurt smoothies Crisps  ll commercial breaded or
A including cakes, cupcakes
without frozen yoghurt or Fast food (unless you trust battered foods (breaded or any sugar-free desserts
ice cream the brand and you know the chicken nuggets, battered fish, Sugar-free ice cream
Vegetable juices with ingredients) etc)
no added fruit juice Sugary condiments like All commercial breakfast Sweeteners
ketchup, marinades and cereals (muesli, granola, Erythritol
Treats and chocolate salad dressings unless they corn flakes, choco pops, cold Isomalt
 ates
D are free from sugar and porridges, etc) Stevia powder
Dark chocolate (80% and other nasties All crackers and cracker Sucralose
above) breads Xylitol
Dried fruit Sweet things
Honey All confectionery and Drinks Drinks
Prunes (e) (non-dark) chocolates All energy drinks All alcoholic beverages
Pure maple syrup (including protein, energy All soft drinks, including Protein shakes
or breakfast/snack bars) diet drinks Supplements
Gluten-free grains Artificial sweeteners Commercial fruit juices
and grain Products aspartame, acesulfame K, Commercial iced teas Vegetarian Proteins
Amaranth saccharin Flavoured milk and
Naturally fermented tofu
Arrowroot Agave milkshakes Pea protein
Buckwheat Canned fruit Processed soy
Bran Coconut blossom sugar Dairy-related
Gluten-free pasta Cordials Commercial cheese spreads
Millet Fructose Coffee creamers
Oats (must be gluten-free)
Popcorn
Glucose
Jam
Condensed milk
Ice cream and commercial
NOTES
Quinoa Malt frozen yoghurt
Rices whole grain, arborio, Rice malt syrup
sushi, jasmine, Thai and rice Sugar white, caster, icing, Fats
noodles light brown, dark brown All industrial seed and
Sorghum Sugar-cured or
vegetable oil derivatives
Tapioca commercially pickled foods
Butter spreads
Teff Golden syrup
Canola oil
Cottonseed oil
Flours Foods containing Corn oil
gluten Margarine and shortening
Non-GMO and gluten-free
All flours and all breads made Rice bran oil
should be a standard rule
from grains containing gluten Sunflower oil
Almond flour
Barley Safflower oil
Coconut flour
Bulgur
Corn flour
Couscous Proteins
Chickpea flour
Durum Highly processed sausages
Maize meal
Einkorn
Pea flour and luncheon meats like
Farina
Polenta polony
Graham flour M eats cured with excessive
Rice flour
Kamut
sugar
Matzo
Orzo
Rye
Semolina
Spelt
Triticale
Wheat
Wheat germ