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Use this list as your daily guide to healthy eating. The idea is to pick and choose from a wide variety of fresh wholesome foods that will activate, replenish and nourish your body.

Dr. Lipman’s, emphasis is on food quality, not calorie counting, so you’ll be including the healthiest foods and avoiding common irritants and harmful foods that drain the body of energy, including processed foods, sugar, gluten, dairy, caffeine and alcohol.

If eating less is a goal, try pausing when you feel about 80 percent full. It takes your brain about 20 minutes to register that you are full.

For what to eat, choose from the food groups below.

Download Eating Plan (PDF)


Fruits All fresh fruits, freshly squeezed juices, small amounts of unsulfured dried fruit Commercial fruit juices,
sulfured dried fruit
Vegetables All fresh vegetables, frozen vegetables, organic non-GMO corn Canned vegetables,
regular corn
Animal Protein Organic or free range eggs, chicken, lamb, grass-fed beef, turkey, duck, wild game such as buffalo Factory-farmed meats including chicken, turkey, pork, beef, veal, cold cuts, canned meats, hot dogs, sausage
Fish Wild salmon, black cod, trout, shellfish anchovies, herring, sardines, wild fish (low mercury) Factory farmed fish, high mercury fish including: tuna, shark, swordfish
Grains Non-gluten grains including quinoa, brown and wild rice, buckwheat, teff, millet, amaranth, brown rice pasta, pure buckwheat noodles, gluten-free oats Gluten grains including: wheat, barley, rye, spelt, bran, farina, kamut, oats, couscous
Beans & Pulses All beans and legumes, fermented soy including natto, tempeh, miso Unfermented soybean products,
Nuts & Seeds Raw (not roasted), unsalted nuts Peanuts and peanut products
Dairy & Dairy Substitutes Almond, rice, hemp and coconut milk, raw milk cheese, sheep and goats milk products, small amounts of plain yogurt & butter (from grass-fed cows if possible) Regular cows milk, soy milk, non-dairy creamers, powdered milk, regular cheese, cream cheese, cottage cheese
Sweeteners Stevia, Xylitol, small amounts of raw honey (unheated), 100% maple syrup, 100% palm sugar, black strap molasses Cane sugar, beet sugar, white and brown sugars, fruit juice concentrate, high fructose corn syrup
Beverages Green, black, herbal teas (non-caffeinated), spring and sparkling water, fresh vegetable juices Alcohol, coffee, soft drinks, soda, commercial fruit juices, caffeinated beverages, commercial energy drinks
Oils Extra virgin olive oil, coconut, sesame, walnut, flaxseed Canola, sunflower, margarine, shortening
Vinegars Apple cider, white wine,
red wine, balsamic, rice
Commercial salad dressings
Herbs, Spices & Condiments All herbs and spices, mirin, mustard, wheat-free soy sauce Ketchup, relish, chutney, BBQ sauce, regular soy sauce, mayonnaise
Other Small amounts of dark chocolate Cocoa nibs, unsweetened cocoa powder Candy, milk chocolate, energy and protein bars



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