Brewer Diet Reference 3/8 c. beans + 1/2 c.

cornmeal cherries, raspberries, papaya,

3/8 c. beans + 4 tsp. seeds pineapple, grapes VIT A
2 eggs 1/2 lg. potato + 1/4 c. milk or 1/4 oz. 1 peach, tangerine 3 apricots, nectarines
cheese 1/2 lg. apple, pear, cantaloupe, 1/2 cantaloupe
4 dairy 1/2 oz. cheese + 2 slices bread or grapefruit, banana, persimmon 1/2 c. carrots (1 lg)
6-8 protein 1 c. pasta or 3/8 c. beans 1/4 c. applesauce 1/2 c. pumpkin, winter squash
5 starchy 3/4 c. rice + 1/3 c. milk 1/3 c. apple or pineapple juice 1 sweet potato
2 leafy green veggies 1/8 c. brewer’s yeast + 3/4 c. rice 1/2 c. cranberry juice 2 peaches (or 4 dried halves)
2 vitamin c 1/4 c. prune juice 1/2 c. canned sour cherries
1 vitamin a STARCHY 2 Tbsp. cranberry sauce
(whole grains!) FAT
3 fats & oils
1 waffle, pancake, slice bread LEAFY GREENS 1 Tbsp. butter, mayo, oil
[2 calcium subs per dairy sub] 1/2 muffin, English muffin, bagel 1 c. broccoli 1/4 avocado
liver – 1/week (opt.) 1 corn or flour tortilla 1 c. brussels sprouts 1 Tbsp. peanut butter
--------------------------------------- 1/2 c. oatmeal, quinoa, brown rice, 2/3 c. cooked spinach 3 Tbsp. coconut
wheat 2/3 c. cooked greens (kale, 2 Tbsp. heavy cream
EGGS 1/2 c. granola, bran flakes, oats collards, beet, chard, etc.) 2 Tbsp. salad dressing
1 egg, any style 1/4 c. wheat germ 2 c. asparagus 1-1/2 Tbsp. sour cream
2 raw/1 c. cooked carrots 1 c. raw bok choy, Swiss chard, 2 Tbsp. cream cheese
DAIRY 1 lg. cucumber watercress 10 olives
1 c. milk 1 c. cooked beets 2-3 c. raw lettuce, spinach, or 10 french fries or potato chips
1/3 c. powdered milk 1/2 c. corn kernels/1 ear endive 1 sausage link
1 c. yogurt 1/2 c. baby lima beans 2 c. bean/alfalfa sprouts 12 walnuts
1 c. Greek yogurt 1/2 c. green peas 30 peanuts
1/4 c. cottage cheese 3/4 c. cooked onion VIT C 20 almonds
1-1/4 oz. hard cheese 1 sm. white potato 1/2 grapefruit 4 whole pecans
3 Tbsp. grated parmesan 1/2 c. mashed potatoes 1 orange
1 c. sour cream 15 potato chips 1/2 c. orange or 2/3 c. grapefruit CALCIUM
1 c. ice cream 2/3 c. parsnips juice 36 almonds (2 oz.)
1-1/4 c. turnips 1 lg. tomato 12 Brazil nuts
PROTEIN 1/2 sweet potato 1 c. tomato juice 1/2 c. chopped filberts
1 oz. meat 1-1/2 c. summer squash 2/3 c. tomato purée 5 tsp. brewer’s yeast
1 oz. fish 1/3 c. winter squash 1 lemon, orange, or lime 1 c. cooked broccoli
1/4 c. canned fish 1/2 c. pumpkin 1/2 c. papaya, strawberries 1/3 c. cooked bok choy
3 sardines 1 c. sauerkraut 1 c. raw cabbage 1/3 c. collard greens
1/4 c. cottage cheese 2 Tbsp. raisins 1 c. cooked cauliflower 1/2 c. kale
1-1/4 oz. hard cheese 2 dates, figs, plums 2 tangerines 2 tsp. blackstrap molasses
3 Tbsp. parmesan 3 apricots, prunes 1 lg. potato
1/4 c. nuts/peanuts or nut butter 1 c. avocado, strawberries 1 lg. green pepper
3/8 c. beans + 3/4 c. rice/wheat 1/2 c. blueberries, blackberries, 1/2 cantaloupe
1/8 c. seeds + 1-1/2 c. rice 1 oz. liver = 7g pwdr = 9-10 caps