Selection of vegetables scoring over 75 including carrot, cauliflower, broccoli and bell pepper.

1. Select some vegetables

Fresh or frozen are both fine.
Quantity: As desired

Mixed beans and legumes scoring over 75 including black beans, chickpeas and lentils.

2. Add beans or legumes

Dried or tinned are both fine.

Quantity: As desired

Salmon as an example of a protein scoring over 50.

3. Add protein

e.g. Fish, tempeh, or chicken
Quantity: Up to 3 Oz

Olive oil - an example of a 75+ scoring fat.

4. Add fat

e.g. Olive oil

Quantity: 1-2 Tbsp

Sweet potato - an example of a starch

5. Add starch

e.g. Amaranth, brown rice, buckwheat, millet, potato, sweet potato, quinoa, whole-wheat bread, whole-wheat crackers, or whole-wheat pasta

Quantity: Up to 1 cup cooked

Garlic, various spices, and various herbs. All scoring 75+.

6. Add flavor boosters

e.g. Garlic, chilli, herbs, hot sauce, vinegar, lemon or lime juice, spices, and anchovies

Quantity: As desired (These ingredients are usually used in small quantities which won’t have an impact on your score)

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