THE Real LISTS

Since their introduction in The Real Meal Revolution, we’ve continuously fine-tuned our lists by
www.realmealrevolution.com
(p) – ‘prebiotic’ or ‘high fibre’
following the latest science, taking on board customer feedback and considering the negative and
(e) – high in digestive enzymes
positive health effects of foods beyond mere carb 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 (n) – Night Shades (see p151)
and nutritional reasoning for this. For more read Real Meal Revolution: Banting 2.0.

Green Eat to hunger Orange Exercise self-control light red Hardly

ever really red Never Ever Grey It’s a grey area
Fruit & vegetables Proteins Nuts Drinks Vegetable Juices/ General Other grain-based Treats
All green leafy vegetables Free-range, organic and Closed handful (2 tbp) Tea (caffeinated) Smoothies Any food with added sugar products B anting baked goods,
Artichoke hearts (p) as natural as possible All raw nuts (p) Coffee Fruit or yoghurt smoothies Crisps  ll commercial breaded or
A including cakes, cupcakes
Asparagus (p) All meats, poultry and game H omemade or unprocessed without frozen yoghurt or Fast food (unless you trust battered foods (breaded or any sugar-free desserts
Aubergine (n) All naturally cured meats sugar-free nut butters Dried Legumes/PUlses ice cream the brand and you know the chicken nuggets, battered fish, Sugar-free ice cream
Avocado (p) like pancetta, parma ham, All legumes (best prepared Vegetable juices with ingredients) etc)
Bean sprouts coppa, bacon, salami, Dairy soaked before cooked or no added fruit juice Sugary condiments like All commercial breakfast Sweeteners
B eans (whole in pods, such biltong, jerky sprouted) ketchup, marinades and cereals (muesli, granola, Erythritol
Unpasteurised is better ( /4 1
as green, runner, broad) (p) All offal (highly recommended) Alfalfa (sprouts) (p) Treats and chocolate salad dressings unless they corn flakes, choco pops, cold Isomalt
cup)
Broccoli (p) All seafood B eans (cannellini, kidney and  ates
D are free from sugar and porridges, etc) Stevia powder
Cottage cheese, cream,
Brussels sprouts (p) Eggs black-eyed) (fresh or dried) Dark chocolate (80% and other nasties All crackers and cracker Sucralose
cream cheese, full-fat
Cabbage (p) Chickpeas (sprouted or dried) above) breads Xylitol
yoghurt (homemade first,
Cauliflower (p) Condiments Lentils (sprouted or dried) Dried fruit Sweet things
commercial second), sour
Celery (p) All vinegars, flavourings Peanuts (raw or in shells only) Honey All confectionery and Drinks Drinks
cream/crème fraîche
Chard (p) Prunes (e) (non-dark) chocolates All energy drinks All alcoholic beverages
and condiments are okay Full-fat cheeses like brie,
Courgettes FertiliZers Pure maple syrup (including ‘protein’, ‘energy’ All soft drinks, including
provided they are free from camembert, gorgonzola, Protein shakes
Cucumber or ‘breakfast’/’snack’ bars) diet drinks
sugar, gluten, preservatives roquefort Water kefir Supplements
Endive (p) Gluten-free grains Artificial sweeteners – Commercial fruit juices
or vegetable oils Milk Kombucha
Fennel (p) and grain Products aspartame, acesulfame K, Commercial iced teas
Tamari/fermented soy sauce Milk substitutes: almond Vegetarian Proteins
Garlic (p) saccharin Flavoured milk and
milk, rice milk, coconut milk Fruits & Vegetables Amaranth Naturally fermented tofu
Gem squash Agave milkshakes
Fertilizers and hemp milk Apples (p) Arrowroot Pea protein
Kale (p) Canned fruit
All homemade bone broths Soft cheeses like mozzarella, Apricots Buckwheat Processed soy
Leeks (p) Coconut blossom sugar Dairy-related
Coconut yoghurt feta, ricotta Bananas Bran
Lemons & limes Cordials Commercial cheese spreads
Coconut kefir Breadfruit Gluten-free pasta
Lettuce Fructose Coffee creamers
Kefir butter/cheese Fruit & Vegetables Millet
NOTES
Cherries
Mange tout (p) Oats (must be gluten-free) Glucose
Kimchi Edamame Condensed milk
Mushrooms No more than half a closed Popcorn Jam Ice cream and commercial
Milk kefir Figs (only fresh)
Olives handful Malt
Naturally fermented pickles Granadilla Quinoa frozen yoghurt
Onions (p) Beetroot and golden beets Rice malt syrup
Sauerkraut Grapes Rices – whole grain, arborio,
Okra B erries – blackberries, Sugar – white, caster, icing,
Guavas sushi, jasmine, Thai and rice Fats
Palm hearts (p) blueberries, gooseberries, light brown, dark brown
Fats Jackfruit noodles All industrial seed and
Peppers (all kinds) (n) raspberries, strawberries Sugar-cured or
Any rendered animal fat Kiwi fruit Sorghum vegetable oil derivatives
Radicchio (p) Butternut squash commercially pickled foods
Kumquats Tapioca Butter spreads
Radishes (p) (lard, tallow, duck and bacon Calabash
Teff Golden syrup
fat) Carrots (p) Litchis Canola oil
Rhubarb
Avocado oil (cold-pressed Casava Loquats Cottonseed oil
Rocket (p) Foods containing
is best) (e) Mangoes Flours Corn oil
Shallots (p) Celeriac gluten
Butter or ghee O ranges, clementines and Non-GMO and gluten-free Margarine and shortening
Spinach (p) Corn on the cob, baby corn
tangerines All flours and all breads made Rice bran oil
Spring onions Coconut oil (e) Hubbard squash should be a standard rule
Firm cheeses like cheddar, Peaches and nectarines from grains containing gluten Sunflower oil
Sugar-snaps (p) Jicama Almond flour
Pears and prickly pears Barley Safflower oil
Tomatoes (n) emmental and gouda Papaya (e) Coconut flour
Hard cheeses like parmesan Persimmon Bulgur
Turnips Parsnips Corn flour
Plums Couscous Proteins
Watercress (p) and pecorino Peas (garden peas and petit Chickpea flour
Pomegranates Durum Highly processed sausages
Macadamia oil (e) pois) (p) Maize meal
Mayonnaise, free from Potatoes (n) Einkorn
drinkS Pineapple (e) Pea flour and luncheon meats like
Quinces Farina
C affeine-free herbal teas preservatives and seed oil Plantain Polenta polony
Nut oils like groundnut oil Starfruit Graham flour Meats cured with excessive
Pumpkin Rice flour
(with real slices of fruit Kamut
(as long as they’re not Rutabagas Tamarind pulp sugar
and herbs) Matzo
heated during extraction Spaghetti squash (p) Watermelon
Flavoured waters from RMR Orzo
or cooking) Sweet potatoes (p)
recipes or other recipes that Rye
Olive oil (extra virgin) (e) Taro
follow the lists Semolina
Seeds (p)
Water – sparkling or still Spelt
Triticale
Wheat
Wheat germ

Observation

restoration

Transformation

Preservation