This is the eating plan that Dr. Lipman thinks people should follow on a regular basis. It's also the eating plan for the Fatigue Fighting Plan. Why? because these are simply the healthiest foods to eat. The plan is about vitality and abundance, about enjoying fresh wholesome foods and giving yourself the full nutritional support you need to feel better than ever

If you're following the Fatigue Fighting plan you'll have your shake in the morning and will eat a full lunch and dinner of energy boosting fresh, high-quality foods.

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

Whether you're doing the Fatigue Fighting Plan or just using this as a daily guide to healthy living, the idea is not to stick to a strict diet, but to pick and choose from a wide variety of healthy foods that will actively support and nourish your body.

If eating less is a goal, try pausing when you feel about 80 percent full. Wait ten minutes before deciding if you need to eat more.

For your meals and snacks choose from the foods below.


Download Eating Plan (PDF)



 AllowedNot Allowed
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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