Please note: Compelled by persuasive evidence of significant harm caused by dairy, meat and oil consumption, we updated the recommended diet on January 28, 2015. You can see the 2014 diet suggestions here

Whole food, plant based.

The cleanse changes your body faster than any other part of the method. There’s no calorie counting, portion control, or label-reading required. Your goal is to eat as many meals as possible that conform to the cleanse. Accept that you will not be able to eat 100% of your meals this way (life, friends, and great restaurants get in the way), but your goal is to conform to the diet as much as possible.

The cleanse can be summed up like this: you’ll be eating a whole, plant-based foods, with little or no added oil, salt, or refined carbohydrates like sugar or white flour. You’ll follow this diet every day for 30 days. If you miss some meals don’t be hard on yourself. Do the best you can.

You’ll be eating*:

Fruit: mangoes, bananas, grapes, strawberries, blueberries, oranges, cherries, etc.

Vegetables: lettuce, collard greens, broccoli, cauliflower, kale, carrots, etc.

Tubers and starchy vegetables: potatoes, yams, yucca, winter squash, corn, green peas, etc.

Whole grains: millet, quinoa, barley, rice, whole wheat**, oats, etc.

Legumes: kidney beans, chickpeas, lentils, lima beans, cannellini beans, black beans, etc.

A few details.

You’ll be eating healthy starches like potatoes, sweet potatoes, corn, and brown rice with every meal. You’ll need to eat these to feel full; just eat fruits and vegetables and you won’t be happy.

We recommend two supplements: vitamin B12 and vitamin D. Not because a plant based diet is insufficient in these; the plant-based diet is rich in everything you need, including calcium and protein. We don’t get enough vitamin B12 because we don’t eat enough dirt (or animal feces) in our highly sanitized environments, leaving the only other source to be meat or supplements. Read more on this here. We may need vitamin D because few people, including meat eaters, get adequate daily sunlight exposure.

Find the online community.

Search “WFPB” or “whole food plant based recipes” for ideas on what to eat. You’ll be surprised by how much delicious food can be found. We at Power 20 will soon start sharing recipes through the Health Tips newsletter (sign up in the footer of this site).

Where did we get these ideas? Below are some of the texts that inform the Power 20 Method’s diet.

Let’s move on to the next section about Socializing.

*This list was lifted directly from Forks Over Knives, a site with content we admire.

** Eat less whole wheat and wheat products because the new forms of genetically modified wheats are pretty lame.


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