Egg white baked casserole – Phase 2


Phase 2 breakfasts are the most time-consuming to prepare and painstaking too. As a result, I usually never have my breakfast within the first 30 minutes of waking up as Haylie stipulated. And its painful because since you can’t use any oil in this phase, cooking egg whites without having them stick to my pans are impossible. I threw out all my non-stick pans years ago owing to their toxicity. I have had several omelettes turn into scrambled eggs. But now I have finally found a Phase 2 breakfast that I can make the day before. This is also from Haylie’s blog. I’ve made it twice so far – the first time with turkey bacon and the second time with sliced chicken sausage. This casserole can be refrigerated and reheated. I use a glass casserole which really helps with the non-stick element. It makes 4 servings – so the husband and I can have these for breakfast on both days of phase 2. Now I just have to reheat it every morning, eat it and go on my morning hike.


2 Tbls. vegetable broth or water
6 ounces (about 2 cups) sliced crimini (baby bella) mushrooms
1/2 cup chopped red bell pepper
1/2 cup chopped asparagus tips (optional)
2 tsp. any seasoning blend you like – oregano, thyme, tarragon
2 tsp. minced fresh jalapeños (optional)
2 1/2 cups (packed) fresh spinach, roughly chopped
1/4 cup fresh arugula, roughly chopped (optional)
4 ounces turkey bacon, cooked and chopped or 4 ounces chicken sausage
1/2 tsp. sea salt
1/2 tsp. freshly ground black pepper
9 egg whites (I use one 16 oz. carton of liquid egg whites)
3 green onions, thinly sliced


Preheat the oven to 375 degrees. Line a 7-by-11-inch baking dish with parchment.
Heat a large skillet over medium heat. Add 2 tablespoons of vegetable broth or water, the mushrooms, red bell pepper, organic seasonings, and optional jalapeños. Cook, stirring occasionally, until the vegetables are nearly tender, about 3 minutes.
Add the spinach and optional arugula. Cook until the spinach is cooked down and bright green, about 1 minute. Remove the pan from the heat. Stir in the turkey bacon, and season to taste with salt and pepper.
Spread the spinach mixture evenly on the bottom of the prepared baking dish. Whisk the egg whites, then pour them over the spinach mixture. Scatter the green onions on top.
Bake until the egg whites are set, about 25 minutes. Test by poking a small sharp knife into the middle of the casserole and taking a peek — it should be moist inside, but not liquidy.
Let the casserole sit for about 5 minutes, and then cut into pieces and serve. (The leftovers reheat well in the microwave — just cover and refrigerate.)


Garden meatballs (Veggie and meat kofta) – Phase 2

This is my go-to Phase 2 snack from Haylie’s cookbook. You can find two versions of the meatballs on her site: Italian garden meatballs and regular garden meatballs.

I’ve made these thrice already. Each time with some slight differences. The first time I tried the Italian version but increased the amount of mushrooms, used asparagus tips since I did not have enough spinach, had no green onions, but added some finely chopped green chillies, and used some spices. I also used equal quantities of ground beef and ground turkey – 1 lb. each. The second time I did the Italian version but skipped the oregano, but followed the rest to the T. The third time I added some chopped celery and chicken meat instead of turkey. While they all tasted very good, the chicken meat was too soft, so I had a hard time forming meatballs with my hands. The meat sticks to my hands and it was just too slimy. One of the reasons I make these for every phase 2 snack is because my husband LOVES them! The other reason is, as I already mentioned before, phase 2 falls on the weekend for me. And I like to go on hikes during the weekend, so carrying these meatballs is very easy. So here’s a rough version of the ingredients I used and you can mix and match as per your taste. They make about 24 meatballs – which is good for 2 people and 4 snacks. That’s 8 servings – 3 meatballs each serving.


1 pound lean ground beef
1 pound lean ground turkey
4 cups finely chopped fresh spinach
1/2 cup finely chopped mushrooms
1/2 cup celery, finely chopped (optional)
1/4 cup finely chopped parsley
4 green onions (scallions), finely chopped, white and green parts
1 bell pepper, seeded and finely diced
3 cloves garlic, minced
3 green chillies, finely sliced
1 1/2 teaspoons sea salt
1 teaspoon dried oregano
1/2 teaspoon fennel seed
1/2 teaspoon black pepper
1/8 teaspoon crushed red pepper flakes
1/2 teaspoon middle eastern 7-spice powder (optional)


Preheat the oven to 375 degrees.
In a large mixing bowl, combine all the ingredients.
With dampened palms, roll the meat mixture into golf-ball-sized meatballs and transfer them to a 9-by-13‑inch baking dish or a baking sheet. (you can line it with parchment paper or aluminum foil for easy cleanup.)
Bake for 20 minutes, or until the meatballs are cooked through. I noticed that after 20 minutes, the meatballs have oozed out a lot of liquid that has filled the tray. I take them out and use kitchen towels to absorb all those juices. Discard the towels and put them back in for another 5 minutes. This will help brown the meatballs a bit.
Serve warm or room temperature. These meatballs also freeze well. You can also serve these meatballs with some cilantro-mint chutney.

Cabbage and Carrot Thoran (stirfry with coconut) – Phase 3


Cabbage – 3 cups, finely chopped
Carrots – 1.5 cups, grated
Red Pearl onions -4 nos, finely chopped (or use a yellow onion)
Green chilli- 2-3 nos., chopped
Turmeric powder -1/4 tsp
Grated coconut -1/3 cup
Cumin seeds -1 tsp
Coconut Oil -1 tbsp
Mustard seeds -1 tsp
Curry leaves- few
Salt to taste


Heat coconut oil in a heavy pot. Add mustard seeds and allow to splutter.
Add cumin seeds, green chillies, curry leaves and onion. Add a teaspoon of salt and saute until onion becomes soft and translucent. Then add cabbage and carrot. Add turmeric powder and another teaspoon of salt. Mix well. Add a few tablespoons of water, so the cabbage and carrot do not stick to the bottom of the pan. Cover and let cook for about 10 minutes. Then take the cover off and add grated coconut. Cook for another 3 or 4 minutes.
Serve with rice and any protein of your choice, such as fish curry, chicken curry or dal (lentils).

This is a good way to add veggies and bulk up your meal instead of rice. You can any type of cabbage you like. I used red cabbage this time.

Shopping Day 2


Yesterday, I completed the rest of the shopping for this diet.

I stopped at Whole Foods in Madison, NJ – I’ve been avoiding this place for a while. I love the produce and everything else in it, just not the bill. But for me, there’s no better place to get everything you need and people don’t look at you weird if you’re looking for something specific and healthy lol.

Needless to say, I got lots of fresh produce at Whole Foods. I got to the soy sauce section and on the bottom rack I saw Liquid Aminos in huge letters staring back at me. So that’s where you get Bragg’s Liquid Aminos. However I did not pick it up. I kept looking and sure enough, a few bottles next to it, I found Coconut Aminos. Bingo! So that’s what I picked up coz I want to test this thing out.

I like the meat section of Whole Foods too. I got 2 lbs. of 93% lean ground beef, and chicken breasts. I wasn’t planning on getting any sausages, coz I rarely include it in my diet. However I stopped by to see if I can find nitrate-free sausages. There were a few, but on closely inspecting the ingredients, a lot of them contain Wheat! and Corn! and Soy! Ugh! I finally got one brand that had nothing but chicken and herbs and spices in it. The brand is Brooklyn Cured – Chicken Chorizo. I got arrowroot flour by Bob’s Mills, though I instantly regretted it after finding a cheaper packet at my Indian grocery store. I knew it would be cheaper yet I reached for it! Damn you Whole Foods!

The husband bought his wheat breads, and baked goods from the bakery section. Since I had 2 days more to go on the diet, I have to admit I did try the fudge brownie he got. Heated it and put a scoop of Talenti cookies and cream ice cream…mmm Boy I haven’t had a good dessert in ages!

Then I went to my Indian grocery store, got okra, pomegranates, stocked up on my usual sesame oil brand Idhayam. Got my herbs – mint, curry leaves and cilantro. And adzuki beans (protein for Phase 1) for my pumpkin erissery – they are labeled as Red Chori beans (they look like a red moong dal, most of you will be more familiar with the green one).

Next stop was Shoprite. I did find the sprouted grain bread in the freezer aisle, just as the book said. Its in the waffles section at my ShopRite. A also saw sprouted grain bagels and the likes, so just made a note in my head for future. I also got a carton of egg whites coz I don’t have the heart to throw out yolks of whole eggs, nor do I want to feed it to my husband lol.

So I think I got all I wanted to get started with the diet. Back home,  arranging everything in my refrigerator seemed challenging as expected. The vegetable drawers were stuffed and I had to leave some on the racks above. I hate doing that coz sometimes it tends to form ice crystals and ruin the texture of the produce! After that I prepared my first Inventory post and printed it out.

Today is Day 0. A Sunday. I don’t have much time to type things out. I need to spend as much time as possible in the kitchen, so I have food at hand every time I have to eat. Wish my luck!

Inventory Day 0 Week 1


After all the stocking up of food from my grocery shopping trips, I decided to revisit the Master Foods List and just list the items that I have in stock. That way I just need to print this out, look at it and decide what I can cook. Handy tip for you guys out there giving this diet a try. 🙂

Phase 1


  • French beans
  • Beets
  • Cabbage – green
  • Carrots
  • Cucumbers – european
  • Green chillies
  • Green onions
  • Leeks
  • Mixed greens
  • Mushrooms
  • Onions – red
  • Bell peppers
  • Pumpkin
  • Spinach
  • Tomatoes


  • Apples – green and red
  • Blackberries
  • Blueberries
  • Raspberries
  • Guava
  • Lemons
  • Oranges
  • Pomegranates
  • Stawberries

Animal protein:

  • Beef ground
  • Chicken breast
  • Egg whites
  • Halibut
  • Chicken sausage nitrate free
  • Sole fillet
  • Tuna in water: solid white

Veg Protein:

  • Lentils
  • Chickpeas
  • Adzuki beans

Broths, herbs, spices and condiments

  • Veg. broth
  • Dried herbs: Oregano
  • Fresh herbs: curry leaves, parsley, mint, cilantro
  • Garlic
  • Ginger
  • Mustard
  • Coconut aminos, tamari
  • Seasonings: black and white pepper, chili powder, cumin, garam masala, nutmeg, onion salt, sea salt
  • Vinegar: any – white, rice wine, apple cider, malt

Grains & starches:

  • Arrowroot
  • Brown rice
  • Oats steel cut
  • Quinoa
  • Sprouted grain bread

Phase 2


  • French beans
  • Cabbage
  • Cucumbers
  • Green chillies
  • Green onions
  • Leeks
  • Mixed greens
  • Mushrooms
  • Onions- red
  • Bell peppers
  • Shallots
  • Spinach

Fruits: Lemons

Animal Protein:

  • Beef: Sirloin
  • Beef lean ground
  • Chicken breast
  • Egg whites
  • Halibut
  • Lamb
  • Sole fillet
  • Tuna packed in water

Broths, Herbs, Spices:

  • Vegetable broth
  • Dried herbs: oregano
  • Fresh herbs:  curry leaves, parsley, mint, cilantro
  • Garlic
  • Ginger
  • Mustard
  • Coconut aminos, tamari
  • Seasonings: black and white pepper, chili powder, cinnamon, cumin, garam masala, nutmeg, onion salt, sea salt
  • Vinegar: any – white, apple cider, malt

Phase 3


  • Bean sprouts: if you sprout them beforehand
  • French beans
  • Beets: greens, roots
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumbers
  • Green chilies
  • Green onions
  • Leeks
  • Mixed greens
  • Mushrooms
  • Okra
  • Onions
  • Bell Peppers
  • Spinach
  • Tomatoes


  • Blackberries
  • Blueberries
  • Coconut milk
  • Lemons
  • Raspberries

Animal Protein:

  • Beef ground
  • Chicken breast
  • Whole eggs
  • Haibut fillet
  • Lamb
  • Sausage: chicken nitrate-free
  • Shrimp
  • Tuna in water

Veg. Protein:

  • Chickpeas
  • Adzuki beans
  • Black beans
  • Lentils


  • Oats: steel-cut
  • Quinoa
  • Sprouted grain bread

Broths, herbs, spices, condiments, supplements:

  • Vegetable broth
  • Dried herbs: Oregano
  • Fresh herbs:  curry leaves, parsley, mint, cilantro
  • Garlic
  • Ginger
  • Mustard
  • Coconut aminos, tamari
  • Seasonings: black and white pepper, chili powder, cinnamon, cumin, garam masala, nutmeg, onion salt, turmeric, sea salt
  • Vinegar: any – white, rice wine, apple cider, malt

Healthy Fats:

  • Hummus
  • Toum (if you prepare it)
  • Zaatar
  • Nuts Raw: Almonds, cashews. Pecans, Pine nuts, Pistachios
  • Raw nut pastes : of above (if you prepare it)
  • Oils: Olive, sesame, toasted sesame
  • Seeds Raw: sesame
  • Tahini

Ingredients Review from each Phase


I am going through all the ingredients allowed in the phases, and I’m choosing the stuff I like. There are lots of stuff I’ve never tried, and stuff I never even heard of before. So I may look them up and think of trying them out maybe. I may have missed a few ingredients because I’m pretty sure I’m not going there, oysters for example.

Haylie does ask me to make a meal map, which I’ve printed out. Now I need to identify the ingredients first before I fill out my meal map.

Phase 1


  • Arrowroot – I’ve tried the powder in the form of a porridge. Tidbit: My grandfather was a farmer, and he cultivated arrowroot, which was fed to me as a kid because of it’s many heath benefits. I’ve also eaten arrowroot biscuits but I think they contain wheat too.
  • Arugula – I’ve had this in salads and it’s good a good peppery taste
  • Bamboo shoots – had them in hot and sour soups. Not much of a fan but lets see if I can make a healthy hot and sour soup.
  • Beans: green, yellow(wax), french – french and green beans are a staple in my home (for a stir-fry called ‘thoran’ and Chinese noodle stir-fry mostly)
  • Beets – sure I like them roasted with potatoes 🙂
  • Broccoli florets – eww, maybe
  • Cabbage – yayy! I love!
  • Carrots – sure, I love!
  • Celery – not so much, sometimes in soups
  • Cucumbers – love it, especially the european cucumber
  • Eggplant – I don’t mind, but recently my husband got an allergy from it so its currently banned from the household
  • Green chillies – use this every single day in Indian food
  • Green onions – also known as spring onions/scallions – use them in anything Chinese
  • Jicama – never heard of this one. seems like a yam, so I think I’ll like it. will surely try it if I find it in the stores
  • Kale – ok, I’ve made kale chips before which was good
  • Leeks – love them in soups and broths
  • Lettuce (any except iceberg) – but I like iceberg! fine, i’ll take romaine or boston
  • Lima beans – never tried it but I like beans!
  • Mixed greens – in salads
  • Mushrooms – I like!
  • Onions – red & yellow – staple in my house
  • Parsnips – like them roasted
  • Peas – snap, snow – ok in Chinese stir-fries
  • Peppers – bell, pepperoncini – I’ll take bell thank you!
  • Pumpkin – i make a good ‘erissery’ with pumpkin and beans!
  • Rutabaga – ruta-bah-what? looks like a type of turnip, will look out for it in the stores
  • Spinach – a staple again, with my dal (lentil curry), I also make a spinach rice – can’t use oil this time though
  • Spirulina – some type of algae, never heard of this, don’t think I’ll find it or like it!
    A spirulina (read as spiralling) thought – seems like they’re sold as pills a lot. Reminds me of Garcinia Cambogia being sold as a miraculous weight loss pill.  I use that in its pure form in my fish curry, as we’ve been doing for ages in India! Shall i include that in the diet even if it’s not listed? Its important for my fish curry so i think i will!
  • Sprouts – sure, moon bean sprouts make a good thoran
  • Sweet potatoes/yams – ugh! only if i have to
  • Tomatoes – a staple again
  • Turnips – they make good pickles!
  • Zucchini and winter or yellow summer squash – not much of a fan, had them grilled which was ok, zucchini friti awesome but obviously deepfried. I’m thinking of giving the zucchini spaghetti a try or maybe a thoran again?

Fruits (Fresh of Frozen):

  • Apples – i like
  • Apricots – alright
  • Asian pears – I like the softer european cousins better but oh well
  • Berries – blackberries, blueberries, mulberries, raspberries – i like blueberries and raspberries. I may give blackberries and mulberries a try
  • Cantaloupe – sure
  • Cherries – yum!
  • Figs – I like, but I only find dried which arent allowed 😦
  • Grapefruit – not much of a fan but I can for the sake of a diet
  • Guava – yum! one of my favorite fruits!
  • Honeydew melon – they’re ok
  • Kiwis – another one of my favorites!!
  • Kumquats – never tried those, sure I’ll try
  • Lemons & limes – I use often
  • Loganberries – interesting, look like raspberries not sure if I’ve seen them around here
  • Mangoes – I love! My favorite!!
  • Oranges – I like, great to take to work!
  • Papaya – ugh, I overdosed on it in Bangalore that I can’t stand these anymore. They’re like fillers in every fruit bowl and they’re stingy with the strawberries and stuff!
  • Peaches – I like a good peach!
  • Pears – aha, so the European cousins?? I LOVE!! was my fav fruit as a kid per my mom
  • Pineapples – again great to take to work
  • Pomegranates – I like
  • Strawberries – like again
  • Tangerines – I can’t differentiate these from oranges. how are these different from mandarins? and clementines? oh god can I get a flight of different oranges (like a flight of beers) so I can settle this once and for all?
  • Watermelon – yum! I can take these to work too

Animal Protein:

  • Beef filet – lean, ground – yum! I love ground beef!
  • Chicken – skinless, boneless white meat (that means breast people!)
  • Corned beef – really? that’s healthy?
  • Deli meats, nitrate free – turkey, chicken, roast beef – seriously? ok as you say..
  • Eggs – whites only.. hmmm throw out the yolks? or serve them to my husband?
  • Game: partridge – is that quail? I know I like quail but where do I find this in NJ?
  • Haddock fillet – never tried but willing
  • Halibut: fillet, steak – our house favorite! makes a good fish curry!
  • Pollock fillet – what’s that?
  • Pork tenderloin – hmm, I think I’ll stay away from pork, I can’t cook it at home unless its bacon
  • Sardines – yuck! my mom’s favorite but I can’t stand the smell!
  • Sausages, nitrate-free: turkey, chicken – sure!
  • Sole filet – good when pan-fried, but I think I can bake it without oil
  • Tuna, solid white; packed in water – I like! I can think of a stir-fry with tomatoes that I used to make, now without oil. It’s my favorite ingredient in a cutlet, maybe I can make it with sweet potatoes or a new yam instead of potatoes, without breading – just egg white coating and lightly pan-fried without oil!
  • Turkey and nitrate-free turkey bacon – not a fan of turkey really, but maybe bacon

Vegetable protein

  • Black-eyed peas – good
  • Chana dal/lentils – hellooooo, indian staple!
  • Chickpeas – makes a good chole or homemade hummus but that’s for Phase 3
  • Adzuki, black, butter, great northern, kidney, lima, navy, pinto, white fava beans
    Now I haven’t tried all these beans. Kidney beans makes a good rajma chawal, fava beans make a good falafel (maybe baked?) or Egyptian foul.
    Also, what’s wrong with red beans?? That’s what I need for my erissery, cowpeas to be exact. Oh well I’ll choose something else and give it a try.

Broths, Herbs, Spices, and Condiments

  • Broths – beef, chicken, vegetable – free of additives, preservatives and sugar
  • Dried and fresh herbs
  • Ginger, garlic – Indian must-haves
  • Ketchup – I dont think I need it
  • Mustard – prepared, dry – Dry meaning mustard seeds? I need mustard seeds!
  • Bragg liquid aminos, coconut amino acids, tamari – all sound like good alternatives to soy sauce so I’ll take it
  • Non caffeinated herbal tea – my Organic Tulsi tea in non-caffeinated so yayy!
  • pickles, no sugar added – I guess I have to make my own or skip these
  • Salsa – naaa
  • Seasonings: sea salt, black and white pepper, chilli powder, cinnamon, red pepper flakes, cumin, curry powder,.. wait, stop. curry powder? wtf! every Indian household has a different spice mix to call their curry powder. I guess that means any spice is allowed. period.
    She mentions Simply Organic? as in the brand? Sorry that’s expensive. I’ll stick to my spices from the local Indian grocery store.
  • Sweeteners: stevia, xylitol – yuck!
  • tomato paste – careful reading ingredients, shouldn’t contain additives or sugar!!
  • vanilla extract – thank you
  • vinegar – any type. ok

Grains and Starches

  • Arrowroot – as I mentioned, I am familiar with the powder for porridge
  • Amaranth – what is this? I am familiar with Amaranth leaves which in Kerala, India is known as red spinach – which I love. Can I find this in NJ?
  • Barley – ok I guess I can make a porridge like oatmeal
  • Brown rice: rice, cereal, crackers, flour, pasta, tortillas – hmm this maybe my staple diet in Phase 1. Maybe Matta rice is allowed? not sure…
  • Kamut bagels – sounds good for breakfast, where can I find some?
  • Millet – also known as Bajra in Hindi, make good bajra rotis
  • Nut flours – meh!
  • Oats: steel-cut – my go-to breakfast!
  • Quinoa – been wanting to try this for a while. I’ve seen an upma recipe somewhere
  • Spelt pasta, pretzels, tortillas – will keep an eye out for these
  • Sprouted gran bread: On the lookout for Ezekiel
  • Tapioca – haha! a Kerala staple comes to mind – kappa-beef! hihi!
  • Teff – what is this Jeff?
  • Triticale – titticala mitticala huwa hoowahoo!
  • Wild rice – another entry into my diet I suppose

No healthy fats in this phase

Overall I think Phase 1 is a breeze for an Indian like me. Rice with dal-palak and a few fruits and oatmeal for breakfast will set me up just fine. The rest are just added bonus!

I’m just a little sad that potatoes and coconut (so thorans are out of Phase 1) aren’t allowed but I think I’ll live.

Also I think if I make a fish curry in this phase, I can carry it into phase 2 because its ingredients are spices, onions, ginger, garlic and fish really.

Grapes and bananas are not allowed because they are high in Glycemic Index – rate of sugar delivery is too fast, which makes the body store it as fat.

Phase 2

Gosh this is the most difficult phase for me because I don’t have my carbs!!

Vegetables and Salad Greens (fresh, canned or frozen)

  • Arrowroot
  • Arugula
  • Asparagus – hmm new entry
  • Beans: green, yellow (wax), french (string)
  • Broccoli florets
  • Cabbage – all types
  • Celery
  • Collard greens
  • Cucumbers any type – I’ll take European
  • Endive – another interesting ingredient
  • Fennel – only had the seeds
  • Green chilies, jalapenos – yay!
  • Green onions
  • Jicama again
  • Kale
  • Leeks
  • Lettuce except iceberg
  • Mixed Greens
  • Mushrooms
  • Mustard greens – also known as Sarson in Hindi (i’m thinking sarson ka saag without oil and arrowroot flour instead of maize flour. Its risky but I’ll think about it)
  • Onions: red and yellow – thank goodness!
  • Peppers – I’ll take bell again
  • Rhubarb
  • Shallots – how about pearl onions?
  • Spinach
  • Spirulina – I’m getting the same spirulina thought again, especially since this is phase 3
  • Swiss chard
  • Watercress – grr, this is salad crap! I don’t like salads! Or uncooked vegetables for that matter, except for cucumbers lol!

Fruits (fresh or frozen)

  • Lemons and limes only!

Animal Protein

  • Beef, all lean cuts: filet, tenderloin, strip, sirloin, shell steak, London broil, round steak, rump roast, stew meat, lean ground
  • Chicken – boneless, skinless white meat – breast!
  • Cod fillet
  • Corned beef
  • Same deli meats as phase 1
  • Dory fish filet – not Dory! What’ll Nemo do?
  • Egg whites
  • Flounder filet – this is good pan seared or baked
  • Game – naa
  • Halibut – yum!
  • Jerky, nitrate-free – yuck!!
  • Lamb, lean cuts
  • Salmon: nitrate-free smoked – so not fresh? odd. Fresh or frozen is allowed in Phase 3 (maybe coz of healthy fats in it?)
  • Sole fillet – yum!
  • Tuna packed in water – but you’re not allowing tomatoes in this phase! Guess I can make something with pepper, ginger, garlic and onions.
  • Turkey again

Vegetable Protein – none! waaaa!

Broths, Herbs, Spices and Condiments

  • Broths – same as in Phase 1
  • Dried and fresh herbs
  • Ginger, Garlic
  • Mustard – prepared, dry
  • The soy-substitutes again
  • Non-caffeinated herbal tea
  • Pickles without sugar
  • All seasonings and spices as phase 1
  • Tabasco
  • Vanilla or peppermint extract
  • Vinegar, any

Grains – None again
So no sprouted grain bread either huh? That’s really tough man!

Healthy fats – no brainer! none in this phase

So… first impressions.. I can think of meat and cabbage as a good meal. A beans thoran to add without the oil or coconut maybe.
Boy the cabbage really looks like my best friend here as a carb substitute. I guess I can use swiss chard, spinach and probably collard greens the same way too. I can use some broth instead of oil for a stir fry type of dish. I can probably do something with mushrooms too. A keema (ground meat with spices) with spinach stuffed in portabella mushrooms seem like a good idea.

A plain chicken curry without oil sounds like a good option too.

A chicken shawarma can be good on its own and brought into phase 3 to use with some Toum! yum!

The tuna dish I thought of during phase 1 maybe possible too. As a snack probably like tuna or any other fish cakes coated in egg whites and some arrowroot flour – pan fried without oil. Or just baked. Spice marinated baked fish filets are another option.

I should do asparagus at least once with the meat. According to Haylie’s Pinterest board, asparagus has a carbohydrate called inulin that stimulates healthy bacteria inside the large intestine. I thought carbohydrates weren’t allowed on Phase 2 but maybe this type is ok. Who knows!

As for pure vegetarians, I really dont see much options for you guys! You will have to break the no-soy rule and get the tempeh, tofu whatever yucky stuff that is. Did I tell you I hate soy? Sorry, I do except for soy sauce.

The Jicama seems like the only root vegetable allowed in this phase. Now I’m really going to keep an eye out for this vegetable. Could prove useful. Arrowroot flour may also prove useful in thickening gravies or flour coating substitute.

Breakfast maybe hardest here. Apart from egg white omelettes is there anything else? Nothing that seems enticing to me, but I have some time to come up with stuff.

Phase 3

This phase is what I’d call a Party Phase!! Hello healthy fats!! I love you! And it’s 3 days of party man!

Vegetables and Salad Greens (fresh, canned or frozen)

  • Arrowroot
  • Artichokes – hmm, no cheese so artichoke dip is out of the question
  • Arugula
  • Asparagus
  • Avocados
  • Bean sprouts
  • Beans: green, yellow (wax), french (string)
  • Beets: greens, roots
  • Bok Choy
  • Brussels sprouts – never had this at home, could be interesting, probably not
  • Cabbage, all types
  • Carrots
  • Cauliflower florets – gobhi!!
  • Celery
  • Chicory – chicory root is part of the Indian Filter Coffee blend which I love to sip on occasionally, unfortunately not during this diet so I’ll pass on this ingredient
  • Collard greens
  • Cucumbers – with hummus!!!
  • Eggplant – not going to happen (explained in phase 1)
  • Endive
  • Fennel
  • Green chilies
  • Green onions
  • Heart of palm – thai food?
  • Jicama
  • Kale
  • Kohlrabi – once again an unfamiliar but interesting ingredient
  • Leeks
  • Lettuce except iceberg
  • Mixed greens
  • Mushrooms
  • Okra – aha! I only like this cooked in oil, so not sure if I will include this
  • Olives any type – ooh! good snack?
  • Onions – red and yellow not mentioned, so anything goes I suppose?
  • Peppers
  • Radishes – goes in sambar
  • Rhubarb
  • Seaweed – nope!
  • Spinach
  • Spirulina – eh!
  • Sprouts
  • Sweet potatoes/yam
  • Tomatoes, fresh and canned: round, plum, cherry
  • Watercress
  • Zucchini and winter or yellow summer squash

Fruits (fresh or frozen)

  • Blackberries
  • Blueberries
  • Cherries
  • Coconut, coconut milk, cream, water – oh my saviour!! Now I realize how crucial an ingredient it is in my diet, maybe its a lot? Nope, I use it moderately but its there. I am from South India so this goes without saying – coconut is part of our life! I had a whole chapter dedicated to the coconut palm in 5th grade or so.
  • Cranberries
  • Grapefruit
  • Lemons & limes
  • Peaches
  • Plums – ooh, I like these if they’re sweet
  • Prickly pears – never tried it
  • Raspberries

Animal Protein

  • Beef filet, steaks, lean ground
  • Calamari – aha! with oil!
  • Chicken: boneless, skinless dark or white meat, ground – hurray whole roasted chicken or chicken curry with coconut milk!
  • Corned beef – who needs this when you have all this other stuff!
  • Crab, lump meat – I’ve started to dislike crab lately
  • Same deli meats as phase 1
  • Eggs, whole – so yolks are in baby!
  • Game: Pheasant – again, quail?
  • Halibut filet – do I really need it if I’ve had enough of it in Phase 1 and 2?
  • Lamb
  • Liver – my mom’s chicken liver fry!!
  • Lobster meat – tired of this too
  • Salmon, fresh, frozen, or nitrate-free smoked
  • Sausage, nitrate-free: chicken, turkey
  • Scallops
  • Sea bass fillet
  • Shrimp – ah shrimp curry, chemmeen peera
  • Skate – no idea, never tried it
  • Trout
  • Tuna, packed in water or oil – I’ll still go for water I think
  • Turkey and turkey bacon

Vegetable Protein

  • Almond milk – tried it, was horrible. Almond cheese and almond flour? pass
  • Cashew milk – thinking its gonna taste as bad as almond milk
  • Chickpeas/garbanzo beans – chole
  • Same dried beans as in phase 1
  • Hemp milk – mmm no
  • Lentils – sure! I’m also thinking Pappads will be ok in this phase as oils are allowed, but make sure it doesn’t contain rice flour


  • Barley, black or white
  • Oats: old-fashioned steel-cut
  • Quinoa
  • Sprouted-grain: bread, bagels, tortillas
  • Wild rice

Broths, Herbs, Spices, Condiments and Supplements

  • Broths: beef, chicken, vegetable
  • Carob chips : interesting chocolate chip substitute from the Mediterranean that I’ve never heard of before
  • Dried and fresh herbs
  • Ginger and garlic
  • Ketchup: no sugar or corn syrup
  • Mustard, prepared, dry
  • Same soy sauce substitutes
  • Non caffeinated herbal tea or Pero – this Pero thing is slowly starting to sound like Indian filter coffee minus caffeine and coffee? wondering if I should give this a try?
  • Pickles, no sugar added
  • Salsa
  • Seasonings – same as above but I also notice turmeric has made an explicit appearance here! But curry powder has turmeric so what the heck girl!
  • Same damn sweeteners
  • Tomato paste – careful again
  • Tomato sauce, no sugar added
  • Vanilla extract
  • Vinegar, any type (except rice)

Healthy Fats

  • Avocados – I think I get headaches from avocados but I’m willing to try a homemade guacamole to be sure its not anything else.
  • Hummus – did I tell you I lived in the Middle East? yum!
  • Mayonnaise – only safflower mayo is ok. You know what’s even better? Toum! Check this video out to make some at home!
  • Nuts, raw: almonds, cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts – what?? I’m spoilt for choice here!
  • Raw nut/seed butters or paste – I don’t think I’ll need these unless I’m making my own nut paste for a rich Indian curry
  • Oils: coconut, grapeseed, olive, sesame (my staple at home), toasted sesame (Asian)
  • Seeds, raw: Flax, hemp, pumpkin, sesame, sunflower – I think I’ll use just sesame from this bunch
  • Tahini – Again a Middle Eastern staple in my home too

Now there are a lot of Indian vegetables like ash gourd (padavalanga), bitter gourd, drumsticks (moringa oliefera), ivy gourd (kovakkai), etc. that Haley hasn’t mentioned in the book. I’m thinking she probably never even heard of these just like I haven’t heard a lot of the ingredients she listed. But since they’re vegetables I am contemplating adding them to the phases if I really want to. But I’ll try to stay true to the ingredients listed as far as possible. I wish Haylie would revisit and update her list when she finds foods that fall into these phases. I think that would be helpful if someone wants to continue living on this diet for longer than 28 days.



There are specific brands that you may need to buy for some of the foods mentioned in the diet.

For example, you can’t just buy any chicken broth because some can contain dextrose and other types of sugar that isn’t allowed on the diet. So I will mention the brands I got that suits the diet. Lots of stuff contain wheat or corn which you have to avoid. This part can be tough unless you can remember the brand names that already conforms to the diet.

Bottom line, you need to read the ingredients before you put them in your cart.

Unsweetened coconut milk – Chaokoh

Chicken, vegetabe stock – Rachel RayPacific (organic).

Quinoa – Ancient Harvest – I got the harmony blend (or rainbow quinoa that contains a mixture of 3 types of quinoa).

Brown rice – you can get any I guess. I got  Nishiki brand premium brown rice.

Stevia – Protocol for Life Balance’s Stevia Liquid Extract from pureformulas
Stevia in particular is hard to get because sugar in the form of dextrose, lactose, etc. is sneaked in. So I’m thinking of avoiding it altogether. But if needed, this seems like a good one.

Coconut Aminos – again from Pureformulas, your local The Vitamin Shoppe, Amazon

Tamari: I have San-J though I don’t know if its the best (it contains small amount of alcohol as preservative)

Deli meat:  Applegate and Open Nature

Chicken sausage: Brooklyn Cured – Chicken Chorizo

Bread: Ezekiel’s 4:9

This blog called doyoureallyknowwhatyoureeating is pretty interesting to learn about which brands are good and what’s right. It helps me a lot because it talks about brands sold in and around north NJ which is where I live currently.

Some interesting links: Shoprite meat brands– which makes me think Clayton’s organic beef is the way to go for now. A post on chicken – I have to admit I buy Perdue regularly, but I try getting Coleman’s whenever I can. Readington farms poultry is also said to be good – which is fed a vegetarian diet and raised without antibiotics. I will look out for this. Empire Kosher is also an antibiotic free brand.