Overall, however, the diet:

Is high in healthy plant foods, is low in animal products and meat includes fish and seafood at least twice a week.

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

You can base your diet on these foods:

Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips

Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

Legumes: beans, peas, lentils, pulses, peanuts, chickpeas

Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta

Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

Poultry: chicken, duck, turkey

Eggs: chicken, quail, and duck eggs

Dairy: cheese, yogurt, milk

Red Meat: Limit consumption to probably at least half what you’re having now.

Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil