A List foods for Levels 1 and 2 on the Rosedale Diet


Fats & Oils

NUTS AND NUT BUTTERS (*eat in limited quantities)
Eat them preferably raw, unroasted, and unsalted. Nuts are also a good source of protein.
Almonds, Brazil Nuts, Cashews*, Hazelnuts, Macadamia, Pecans, Pine Nuts, Pistachios,Walnuts
NO PEANUTS! (They’re not nuts – they’re legumes.)

On the Rosedale Diet, you will be eating lots of green salads. Use olive or avocado oil in your salad dressings. Steer clear of commercially prepared salad dressings that contain bad oils and are high in carbohydrate.

Almond oil, Avocado oil, Olive oil

Fruit (Yes, that’s what these really are!)
Avocado (as in guacamole!), Olives (green and black)


Proteins (limited size serve)

Eggs (from algae or flax-fed chickens)
Omega-3 enriched eggs

Fish and Seafood (*especially good sources of omega-3 fatty acids)
Bass, Catfish, Cod, Flounder, Grouper, Haddock, Halibut*, Herring*, Lobster, Mackerel*, Mahimahi, Orange Roughy, Oysters, Perch, Pike, Pollack, Rainbow Trout, Salmon*, Sardines*(canned in water, sardine oil, mustard, or olive oil), Scallops, Shrimp, Snapper, Sole, Tilapia, Tuna*, Turbot

Poultry (preferably free-range, organic)
Chicken breast, no skin Ground Chicken, Ground Turkey, Chicken sausage, Turkey sausage

Cornish game hen, Buffalo, Ostrich, Pheasant, Rabbit, Venison

Veggie Burgers (Look for low carb, high fiber burgers with no more than 6 carbs per burger.)
Chik sticks Vegetable and Grain Protein Burgers, Morning Star Farms veggie sausage pattie, Natural Touch vegetable burgers

Goat cheese, No-fat cottage cheese, No-fat cream cheese,  No-fat ricotta cheese, Feta cheese, Jarlseberg Lite Swiss cheese, Parmesan cheese (1T. per serving)

Plain, Herb, Flavored (Italian, Oriental, Thai)

Protein Powder
Egg protein powder, Vegetable Protein, Whey Protein



Asparagus, Artichoke Hearts, Arugula, Bamboo Shoots, Bell Peppers,  Bok Choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Celery, Chard, Chives, Cilantro, Cucumbers, Endive, Eggplant, Fennel, Greens(collard, turnip, mustard, chard), Hot Peppers, Kale, Kohlrabi, Lettuce (all except iceberg), Leeks, Mushrooms (Portobello, shitake, oyster, button), Okra, Onions, Parsley, Radicchio, Radishes, Rutabaga, Scallions, Seaweed (dulse, nori, hikiki, kombu), Snow Peas, Spinach, Sprouts (all varieties), String Beans ,Turnip, Water Chestnuts ,Watercress, Zucchini

High Fiber Starches
La Tortilla Factory tortilla  “Manna from Heaven” bread (1/4 inch slice –contains 8 grams of protein, also counts as a protein), Low carb, high fiber crackers (2-3 per day)

Legumes (eat in limited quantities)
Black soybeans, Hummus (made from chickpeas – as a condiment, not a meal!)

Coffee Substitutes
Roma, Teeccino, Cafix, Pero

Black tea, Green tea, Herbal tea

Condiments, Spices, and Seasonings
Basil Bragg’s Liquid Aminos, Cardamom, Black Pepper, Cayenne Pepper, Capers ,Cajun Blended Seasonings, Cinnamon, Crushed Red Pepper Flakes, Cumin, Curry Powder, Dill weed, Fennel, Garlic (fresh or powdered), Ginger, Indian blended seasonings, Lemon, Lime, Mexican blended seasonings, Miso, Salt (if you’re not on a salt restricted diet),Mustard, Nutmeg, Onion (fresh or powdered), Oregano, Paprika, Rosemary, Tamari, Tarragon, Thyme, Vanilla, Worcestershire sauce, Vinegar (balsamic, red wine, umeboshi [plum], and rice)



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