Four-Day Food Rotation Plan

DAY 1

Starches
White Potato

Fruits
Banana
Currant
Gooseberry
Grapes
Guava
Kiwi
Litchi
Mango
Papaya
 
Veggies
Artichoke
Carrot1
Celery1
Chicory
Eggplant
Fennel
Green Peppers
Parsley1
Parsnip1
Romaine Lettuce
Tomato
Protein
Anchovy
Beef
Buffalo
Cheese
Codfish
Eel
Goat Cheese
Herring
Lamb
Liver (beef)
Sturgeon
Tarpon
Veal
Miscellaneous
Allspice
Caraway
Cashew
Cayenne pepper
Chili pepper
Clove
Coffee
Coriander1
Cows Milk
Cumin1
Dill1
Hops
Fennel1
Goats Milk
Honey
Mint
Paprika
Pistachio
Safflower oil
Sunflower
Tapioca

DAY 2

Starches
Millet
Oats
Rye
Wheat
Barley

Fruits
Apple
Avocado
Blueberries
Cranberries
Dates
Fig
Mulberry
Persimmon
Pear
Pomegranate
Veggies
Boston Lettuce
Cabbage
Cauliflower
Collard Greens
Broccoli
Brussels Sprouts
Kale
Mushrooms
Mustard
Radish
Turnip
 
Protein
Chicken
Duck
Egg
Goose
Ostrich
Prairie Chicken
Turkey
Tuna
Quail
Miscellaneous
Bakers Yeast
Basil2
Bay leaves
Brewers Yeast
Cane Sugar
Cardamom
Cinnamon
Coconut
Ginger
Hazelnuts
Lavender2
Malt
Molasses
Nutmeg
Oregano2
Poppy seeds
Rosemary2
Sage2
Spearmint2
Thyme2
Turmeric

DAY 3

Starches
Corn
Sweet Potato

Fruits
Apricot
Blackberries
Boysenberries
Cherries
Loganberries
Nectarine
Peach
Plum
Pineapple
Raspberries
Strawberries
Veggies
Alfalfa sprouts
Asparagus
Beans (all)
Chives
Garlic
Jicama
Leek
Onion
Peas
String beans
Sweet Potato
Watercress
Yams
Yucca
Protein
Abalone
Bass
Clam
Crab
Grouper
Lobster
Mackerel
Mussel
Oyster
Salmon
Scallop
Shrimp
Snail
Snapper
Squid
Trout
Miscellaneous
Almonds
Brazil Nuts
Carob
Cottonseed Oil
Garlic
Licorice
Peanuts
Pepper (black/white)
Vanilla
Yerba mate

DAY 4

Starches
Buckwheat
Rice3

Fruits
Cantaloupe
Casaba
Grapefruit
Honeydew
Kumquat
Lemon
Lime
Orange
Tangelo
Tangerine
Watermelon
Veggies
Beets
Chard
Cucumber
Okra
Pumpkin
Rhubarb
Sorrel
Spinach
Squashes
Protein
Chick Pea
Deer
Flounder
Halibut
Kidney Beans
Lentil Beans
Lima Beans
Mung Beans
Navy Beans
Pinto Beans
Pork
Rabbit
Sole
Soybean
Miscellaneous
Beet Sugar
Chamomile
Cocoa
Fructose
Maple syrup
Olive
Pecans
Sesame
Tea
Walnut

1 These items are all from the same family. If you wish to switch the spices to another day, make sure to switch the entire family.

2 These items are all from the same family. If you wish to switch the spices to another day, make sure to switch the entire family. Salt and most oils do not need to be rotated.

3 You may switch rice to day one. Shark and swordfish can be substituted for meats if allergies are present. (Modified from Chek, 2003)