Phase 2 – Allowable Foods

Phase 2 lasts from 1-6 months, depending on individual need and reaction to the reintroduction of grains. One to two servings of alcohol are allowed, but not suggested, daily. Caffeine is allowed, but not recommended, and 1 tsp of sugar can be added as a sweetener. Starchy vegetables, tropical fruits, grains, and honey or maple syrup as a sweetener.

Meals should be built with a ratio of 40% fat, 25% protein, and 35% carbohydrates, adding in grains and starchy vegetables. Similar to Phase 1, Always Hungry recommends starting with a serving of protein, adding a serving of carbohydrate (from starchy vegetables, fruits, legumes, or grains), and adding the fat in order to create a satisfying meal. In addition to the foods listed below, up to 1oz of dark chocolate (at least 70%) is allowed.

Vegetables Fruits Legumes Sugar Grains
PHASE 2 Starchy Veggies

½ cup instead of grain per day

  • Acorn squash
  • Beets
  • Butternut squash
  • Green peas
  • Parsnips
  • Plantain
  • Pumpkin
  • Sweet potato
  • Yam
Tropical Fruits

  • Banana
  • Cantaloupe
  • Honeydew
  • Mango
  • Papaya
  • Pineapple
  • Watermelon
  • Applesauce
  • Dried fruit
  • Baked beans
>3 tsp/12 g sugar per day

  • Milk, chocolate
  • Honey
  • Maple syrup
  • Ice cream
3 – ½ c servings per day

  • Amaranth
  • Barley
  • Bread – whole
  • Cereal – fiber
  • Brown rice
  • Buckwheat
  • Corn (some)
  • Farro
  • Millet
  • Oats
  • Pasta
  • Quinoa
  • Rye
  • Wheat berries
  • Wild Rice




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