Fruit, Potato & Grain Menu: Eliminating Potato Version

Fruit and Potato Free Menu


MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastQuick Huevos RancherosButternut Squash OatmealNut Butter Toast and Watermelon SmoothieQuick Ham and Eggs FlorentineButternut Squash OatmealPancakes, with Eggs and Homemade Sausage PattiesOatmeal topped with Warm Rubarb Compote
SnackCheese and CrackersTortilla Chips, Beans and SalsaHard Boiled EggTortilla Chips, Beans and SalsaHard Boiled EggCelery and Nut Butter with CinnamonLeftover Granola bars
LunchChicken on Green Salad with Quick DressingSandwiches, and Veggie SoupLeftover meatloaf, Salad with Quick DressingSandwiches, and SoupSoup and SaladPasta saladLeftover Grilled Veggies on Salad with Sandwich
SnackHard Boiled EggHomemade Hummus, Sliced cucumber, and Baby CarrotsCelery and Nut Butter with CinnamonHummus, Sliced cucumber, and Baby CarrotsCelery and Nut Butter with CinnamonHomemade Granola BarsCelery and Nut Butter with Cinnamon
DinnerOrzo with Red Sauce, Shrimp, and Green Beans Note: Make the Hummus for the rest of the week’s snacksMeatloaf, with Garlic Collard GreensBeans and Rice with Turkey and FennelQuick Asian Stir FryTaco SaladGrilled steak, Salad, and Grilled VeggiesRoast Chicken with Asparagus and Whole Wheat Dinner Rolls

Fruit and Potato Free Menu Tips:


The easiest way to split up your Potato and Grain combination is to completely eliminate one. For this week we’ll eliminate Potato. Our menus are written following this “avoid one” guideline. You will see reminders in the tips to avoid potato, and remember to always read labels, as different forms potato are added to so many foods.

Potato can be hidden in so many foods by other names, such as dextrose, but it’s also in many foods because it’s in processed salt. I say processed salt because all iodized table salt has potato, but pure sea salt does not. Since salt is in so many processed foods avoiding it can be challenging. One of the easiest ways to avoid salt in things like ham, or cheese is to purchase these ingredients from an import store. Imported foods that are made in other countries, like imported prosciutto ham from Italy, would not have potato. It wouldn’t have potato because in Italy potato is not added to the salt that the ham is cured with. You can find these items made with sea salt in the United States, but it is sometimes easier to find the imported version at your local healthfood store.

Fruit is also added to many foods. These tips will help you avoid fruit, and potato, and give you some tools to spot fruit in some unlikely places. Again, steer clear of processed, low nutrient foods. Most all commercial white flour has some form of acid, such as ascorbic acid, that is usually derived from a fruit source. You can replace white flour in baking with whole wheat pastry flour. Find a reputable brand that only uses limited, straight forward ingredients in their flour such as Bob’s Red Mill.

You will not always know if there is fruit in a commercially produced product, or food at a restaurant. Once you have cleared your diet of any  processed foods, and you’ve been without fruit for some time then your body will be able to tell if you’re eating something reactive. You may notice a change in mood after eating a meal, or you may get some physical reaction. Some people who are reactive to fruit and haven’t had any for an extended period of time, can actually get a physical reaction such as a slight burn in their mouth, or immediate heartburn. Sometimes when people ingest (knowingly or unknowingly) the food they are intolerant to they notice an increased level of anxiety, and their whole mood shifts. Some people notice a more solemn mood. Everyone is different, you will eventually learn your body, and learn what symptoms you get when ingesting fruit.  

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