Active Phase Carbohydrate Target: Net carbs at or below 20g per day, primarily from approved low-carb vegetables. Your coach will assess individual tolerance and nutritional ketosis based on your metabolic response.
The Refeeding Plate Formula
1–2 approved proteins · leafy greens · 1–2 low-carb vegetables · optional small accent or broth
Wild-caught salmon · arugula · zucchini · string beans · fresh lemon
Top round steak · well-cooked spinach · string beans
Chicken thigh · arugula · cucumber · artichoke hearts (small) · rice vinegar
Wild-caught tuna · arugula · string beans · a few olives · fresh lemon
On Consistency: This Is Triage First
Keep your food profile consistent for several days at a time. Eating the same approved meals repeatedly is not a limitation, it is a strategy. Your gut and your body need time to recognize the pattern, adapt to it, and begin to trust it. Consistency reduces the low-level stress of deciding what to eat, and that matters: every time you wonder what is for dinner, your cortisol rises. This phase is triage, not variety. Find a rhythm, get on one accord with your body, and listen to what it tells you. We will diversify, but the first weeks are about detoxification, stabilization, and building the kind of trust that only repetition creates.
How This Guide Works
Every ingredient on this list is here for a reason. Your meal plan is built entirely within the context of these ingredients, selected for the specific properties they carry and what they help your body avoid. Nothing here is arbitrary.
Each category supports a specific function: reducing inflammation, feeding the gut microbiome, improving insulin sensitivity, providing clean protein for repair, or supplying the micronutrients that metabolic dysfunction depletes. At the same time, what is absent from this list is just as intentional. We are actively avoiding refined carbohydrates, added sugars, seed oils, processed emulsifiers, and ingredients that drive the very conditions Refeeding is designed to correct.
Your coach builds your personal meal plan from within this framework, shaped to your phase, your metabolism, your food access, and your progress. The goal is not to follow rules. The goal is to understand what you are eating and why, so that over time the choices become yours.
Daily Meal Structure
The Refeeding Day: Two Meals
The active Refeeding phase is built around two meals per day: breakfast and dinner. This structure gives the body extended time between meals to access stored energy, improve insulin sensitivity, and build metabolic flexibility. Follow the sequence below consistently.
No snacking between meals. Between breakfast and dinner, support your body with lemon water and occasional pinches of Celtic sea salt throughout the day. This keeps you hydrated, supports adrenal function, and maintains electrolyte balance without breaking the metabolic window.
Before Breakfast: Morning Drink
Warm lemon water · Ceylon cinnamon · pinch of Celtic sea salt
Taken first thing. Cinnamon supports blood sugar regulation from the moment you start your day. The lemon and salt prime digestion and support adrenal function.
Breakfast
Yogurt bowl + 2 hard-boiled eggs
Plain Greek yogurt with chia seed gel (portion-controlled), Ceylon cinnamon, a small amount of approved nuts (5 almonds or 5 macadamia nuts), and optional approved herb or lemon zest. Alongside: 2 hard-boiled eggs.
Approved fruit additions (small amounts): blackberries, raspberries. Watermelon is approved in limited volume only.
When needed: whey protein powder (unflavored or clean-ingredient only, no added sugar) and collagen peptides may be added to the yogurt bowl or mixed separately. Coach will advise on timing and brand.
Coffee: Optional
Black or light creamer · 1 cup maximum · allulose if a sweetener is needed
Allulose is the only approved sweetener at this stage, it does not spike blood glucose or insulin. A small amount of unsweetened creamer is permitted. No sweetened creamers, no flavored additives, no other sweeteners. One cup per day.
Dinner
Refeeding Plate Formula
1–2 approved proteins · leafy greens · 1–2 low-carb vegetables · optional small accent or broth. Keep it simple, whole-food-based, and easy to track.
Proteins
Seafood
Wild-caught only. Omega-3 fatty acids reduce systemic inflammation and support brain, cardiovascular, and metabolic function.
Omega-3
Anti-inflammatory
Complete Protein
Wild-caught salmon
Wild-caught sardines in water or spring water only
Wild-caught tuna steaks
Wild-caught shrimp
Poultry & Eggs
Lean complete proteins. Eggs are dense in choline, supporting liver function and brain health. Hard-boiled is the preferred preparation. Plain only, no marinades or sauces.
Lean Protein
Choline
B Vitamins
Chicken breast
Chicken thighs
Turkey breast
Hard-boiled eggs preferred prep
Eggs (other preparations)
Red Meat
Dense in iron, zinc, and B12. Supports energy production, immune health, and metabolic function. Lean cuts preferred.
Iron & B12
Zinc
Creatine
Top round · Sirloin · Tenderloin
NY strip · Filet mignon
Lean grass-fed beef
Low-fat ground beef
Flank steak small portions
Lamb in moderation
Greens & Vegetables
Leafy Greens
Rich in prebiotic fiber that feeds beneficial gut bacteria. Magnesium, folate, and vitamin K support metabolic and hormonal regulation. Preferred base: arugula.
Prebiotic Fiber
Gut Microbiome
Magnesium
Folate
Arugula preferred base
Romaine · Butter lettuce
Swiss chard · Bok choy
Collard greens
Kale individual tolerance
Endive · Radicchio · Watercress
Mixed approved leafy greens
Low-Carb Vegetables
Low glycemic load, high in fiber and micronutrients. Support digestive regularity and provide vitamins C and K without spiking blood glucose.
Low Glycemic
Digestive Fiber
Vitamins C & K
Zucchini · Cucumber · Eggplant
Green beans · Radishes · Turnips
Bell peppers
Bamboo shoots · Bean sprouts
Bok choy
Brussels sprouts portion-controlled
Accents, Fermented & Flavor
Salad Accents
Fermented and pickled options provide probiotics. Olives supply healthy monounsaturated fats. When buying packaged, always check the label for emulsifiers, see the Avoid list below.
Probiotics
Antioxidants
Artichoke hearts
Pickled bell peppers
Pickled banana peppers
Dill pickles
Kalamata olives
Green olives
Monitor combined load, several accents in one meal adds up.
Fermented & Broths
Directly seed the gut microbiome with live cultures. Seaweeds supply iodine and trace minerals often depleted during refeeding.
Gut Microbiome
Probiotics
Trace Minerals
Miso paste portion-controlled
Miso broth / soup
Wakame seaweed small amounts
Nori small amounts
Herbs & Spices
Anti-inflammatory and antioxidant. Turmeric and ginger reduce systemic inflammation. Ceylon cinnamon supports blood sugar regulation.
Anti-inflammatory
Blood Sugar
Antioxidant
Celtic sea salt · Freshly ground black peppercorn
Turmeric · Fresh ginger
Ceylon / Vietnamese cinnamon
Jalapeño peppers
Basil · Oregano · Thyme
Rosemary · Sage
Parsley · Cilantro · Dill · Chives
Lemon zest · Fresh lemon juice
Cumin · Coriander
Paprika · Smoked paprika
Vinegars & Condiments
Apple cider vinegar improves insulin sensitivity and blunts post-meal blood glucose response. All vinegars support digestive function.
Insulin Sensitivity
Digestive Support
Rice vinegar preferred
Apple cider vinegar
Red wine vinegar
White wine vinegar
Fresh lemon juice
Nuts, Nut Butters, Fiber & Dairy
Nuts & Nut Butters
Healthy fats and magnesium support satiety and metabolic function. High caloric density, nuts and butters are strictly portion-controlled at this phase. Nut butters must be single-ingredient with no added oil, sugar, or salt.
Satiety
Magnesium
Healthy Fats
Almonds 5–10 only
Macadamia nuts 5–10 only
Macadamia nut butter 1 tbsp max, single ingredient
Homemade almond butter 1 tbsp max, almonds only
Portion is non-negotiable at this phase. Your coach will adjust as you progress.
Fiber: Chia Seed Gel & Psyllium Husk
Soluble fiber slows glucose absorption and feeds beneficial gut bacteria. Psyllium husk supports gut motility and regularity. Chia seed gel is taken portioned and hydrated, never dry.
Prebiotic
Gut Motility
Blood Sugar
Psyllium husk with full glass of water
Chia seed gel portion-controlled, fully hydrated
Never take psyllium husk dry. Always mix with at least 8 oz of water and drink immediately. Follow that cup with an additional full glass of water.
Cheese & Dairy
Optional and limited. Goat and sheep cheeses preferred, easier to digest for those with sensitivity. Greek yogurt provides live probiotic cultures.
Probiotics
Calcium
Protein
Plain Greek yogurt
Goat cheese preferred
Feta · Blue cheese
Parmesan · Aged cheddar · Swiss
Use as a small garnish or accent, not the foundation of the meal.
Beverages
Approved Beverages
Hydration is foundational. Green tea and matcha provide L-theanine for calm focus and catechins that support fat metabolism. Ginger and turmeric teas extend the anti-inflammatory benefit of the diet. Tulsi (holy basil) supports cortisol and adrenal regulation.
Hydration
Antioxidant
Adrenal Support
Anti-inflammatory
Fat Metabolism
Water
Mineral water
Unsweetened sparkling water
Warm lemon water
Coffee
Green tea
Matcha
Ginger tea
Turmeric tea
Fennel tea if tolerated
Tulsi tea
Unsweetened herbal teas
A small amount of allulose is approved as a sweetener when needed.
Supplement Foundation Stack
Foundation Supplements
These supplements form the baseline support stack during active Refeeding. They address common deficiencies created by years of metabolic dysfunction and support the body's repair process. Your coach will work with you to build a personalized stack based on your bloodwork, symptoms, and phase of Refeeding.
Metabolic Support
Anti-inflammatory
Hormonal Regulation
Immune Function
Magnesium Glycinate
Calming form, supports sleep, muscle recovery, and nervous system regulation. Most bioavailable for those with gut sensitivity.
Magnesium Citrate
Supports gut motility and regularity. Often used alongside glycinate, your coach will guide ratio and timing.
Vitamin C
Potent antioxidant. Supports immune function, collagen synthesis, adrenal repair, and iron absorption.
Black Seed Oil (Nigella Sativa)
Anti-inflammatory and antioxidant. Supports immune regulation, blood sugar balance, and gut health. Thymoquinone is the active compound.
Vitamin D3 + K2
D3 supports immune function, hormonal health, and insulin sensitivity. K2 directs calcium to bones rather than arteries, always take together.
This is a foundation, not a ceiling. Your coach will work with you to identify additional targeted support based on your labs, symptoms, and where you are in the Refeeding process.
Label Awareness: Emulsifiers to Avoid
Emulsifiers to Avoid on Labels
These additives appear frequently in packaged olives, pickles, condiments, and canned goods. They disrupt the gut microbiome lining, drive low-grade inflammation, and interfere with the metabolic reset Refeeding is working to achieve. Always read ingredient labels, if you see any of the following, choose a different product or a whole-food alternative.
Gut Disruptor
Avoid
Check Every Label
Polysorbate 80 E433
Carrageenan E407
Soy lecithin E322, common in packaged goods
Carboxymethylcellulose / CMC E466
Xanthan gum E415
Guar gum E412
Mono- and diglycerides E471
DATEM E472e
Sodium stearoyl lactylate E481
Modified food starch
Disodium EDTA common in jarred olives
Sodium benzoate
When buying olives, pickles, or canned fish, look for products with three ingredients or fewer: the food, water, and salt. If the label has a paragraph, put it back.
Seeds
Ground flaxseed
Whole flaxseed
Hemp hearts
Pumpkin seeds
Sunflower seeds
Oils
Extra-virgin olive oil
Avocado oil
MCT oil
Coconut oil
Fats & Condiments
Ghee if tolerated
Butter if tolerated
Homemade mayo (approved oil)
Plain mustard (no sugar)
Phase-Dependent Treats
RE-Bar, 100% dark chocolate at coach's discretion
This reference is provided by your Refeeding coach and personalized to your current phase.
It is educational, not medical advice. Consult your coach before making any changes to the protocol.