Feel great, be healthy

Recommended Foods Recommended foods that will keep you on track

RECOMMENDED VEGETABLES

3 handfuls (Raw) per meal

Alfalfa sprouts
Artichokes
Asian greens
Asparagus
Baby spinach
Bamboo shoots
Bean sprouts
Bok choy
Broccoli
Broccolini
Brussels sprouts
Cabbage
Capsicum
Cauliflower
Celery
Chard
Cucumber
Eggplant
Endive
Fennel
Green beans
Kale
Kohlrabi
Leeks
Lettuce - all types
Mushrooms
Okra
Olives
Onions
Radicchio
Radish
Rocket
Sea vegetables e.g. kelp, wakame, kumbu, arame
Snow peas
Spinach
Sprouts
Squash
Tomato
Water cress
Zucchini
VEGETABLES TO LIMIT

Limit to 1 handful (raw) daily (total)

Avocado
Beetroot
Carrots
Corn
Parsnip
Peas
Pumpkin
Water chestnuts
VEGETABLES TO AVOID
Canned vegetables
Cassava
Potato
Sweet potato
RECOMMENDED FRUITS

1 handful of recommended fruit may replace 1 handful of vegetables once daily

Apples
Apricots
Blackberries
Blueberries
Cherries
Fresh fig
Grapefruit
Guava
Honeydew melon
Kiwi fruit
Lemons
Limes
Mandarin
Mulberries
Nectarines
Orange
Passionfruit
Paw paw
Peaches
Pears
Pineapple
Raspberries
Rockmelon
Strawberries
Tangerine
Watermelon
RECOMMENDED PROTEIN

1 palm-sized portion per meal

Beef
Cheese
Chicken
Duck
Eggs
Fish
Kangaroo
Lamb
Mussels
Oysters
Pork
Prawns
Scallops
Squid
Turkey
Veal
Tofu or Tempeh*
* Consume 2 palm sized portions per meal of Tofu and Tempeh
RECOMMENDED MEAL SUBSTITUTES
Shake It Soup Spring Vegetable
Shake It Vanilla
Shake It Chocolate
Shake It Chocolate - Dairy Free
Shake It eXtra French Vanilla
Keto Bars (4 flavours)
Keto Crunch Bar
RECOMMENDED SNACKS
1 Keto Bar (2 flavours)
½ Keto Bar (4 flavours)
½ Keto Crunch Bar
½ serve Shake It Soup
½ serve Shake It Chocolate or Vanilla
½ serve Shake It Chocolate - Dairy Free
NUTS AND SEEDS

3 finger portion

Almonds
Brazil nuts
Coconut meat
Flax/Linseeds
Hazelnuts
Macadamias
Nut butters/spreads (no added sugar)
Pecans
Pepitas
Pine nuts
Pistachio nuts
Sesame seeds
Sunflower seeds
Walnuts
RECOMMENDED CONDIMENTS

Healthy Oils

Coconut oil
Flax/Linseed oil*
Macadamia oil*
Olive oil*
Sesame oil*
Walnut oil*
*Cold pressed oils are preferable

Condiments

Limit to 2 teaspoons
All low carbohydrate sauces
All spices
All herbs
Peanuts
Sweeteners
Splenda® (sucralose)
Stevia
Natvia™
Condiments listed in Shake It recipes that do not appear on the recommended food list are allowed in the measured serving listed in the recipe.

Obesity’s health consequences range from increased risk of premature death to serious chronic conditions that reduce the overall quality of life The World Health Organization