IFM Core Food Plan

What is the IFM Core Food Plan?

The IFM Core Food Plan was developed by the Institute for Functional Medicine and is a foundational healthy eating plan beneficial for anyone ready to remove processed foods from their diet, and begin eating a nutrient-dense whole foods diet. This food plan contains aspects of the Mediterranean Diet, Paleo Diet, and Clean Eating Diet. It is a first step in the process of dietary change and health transformations. The IFM Core Food plan uses the "Food as Medicine" approach to create a nourishing, sustainable, and healing diet for optimum health. 

Key Aspects of the IFM Food Plan:

• Based on a wide variety of whole foods
• Eliminates processed foods
• Encourages organic foods
• Good for children, adults, and pregnant women
• High in fiber
• High in a diverse amount of phytonutrients
• Low in simple sugars
• Use of small amounts of natural sweeteners allowed
• Eliminates low-quality fats and oils
• Rich in high-quality fats 
• Rich in lean and clean animal and plant proteins
• Encourages 5 to 9 servings of fruits and vegetables per day with an emphasis on non-starchy vegetables
• Encourages legumes for plant protein, fiber, and complex carbohydrates 
• Encourages no more than 1 to 2 servings of whole grains per day
• Encourages fermented dairy products if tolerated
• Encourages the use of medicinal herbs and spices such as turmeric, rosemary, thyme, cloves, ginger, cardamom, and more

Who is the IFM Core Food Plan For?

The IFM Core Food Plan is for anyone ready to transform their relationship with food and begin a healthy eating journey for life. This foundational food plan contains a balance of high-quality proteins, fats, and complex carbohydrates and is full of a wide variety of healthy whole foods. This food plan is based on current research for what people need to eat to live long and healthy lives. It lays the foundations for eating well that will carry an individual through life. The IFM Core Food Plan can support an individual's health goals and improve one's relationship with food. 

The IFM Core Food plan is designed for those interested in:

• Core principles of healthy eating
• Health maintenance
• Disease prevention
• Awareness of one's relationship to food

What can I eat on the IFM Core Food Plan?

The best way to start a healthy eating program is to begin by removing processed foods from your home. Go through your freezer, refrigerator, and pantry and remove all processed foods and refined oils. Stock your kitchen with healthy fats and oils such as extra virgin olive oil, coconut oil, avocado oil, and organic butter or ghee. Go to your local health food store and buy several varieties of whole grains and dried beans such as black rice, brown rice, quinoa, rolled oats, black beans, chickpeas, and lentils (store these in glass jars in your pantry). Fill your freezer with organic or pasture-raised meat and poultry, as well as wild-caught fish. Replace sugar and corn syrup with low-glycemic coconut sugar and pure maple syrup. Fill your freezer with frozen organic berries. Stock up on fresh, organic fruits and vegetables regularly. Healthy snacks include organic rice cakes, hummus, nut butters, almond flour crackers, raw cheese, and fresh fruit. 

For breakfast try Overnight-Chia Oats or Fried Harissa Chickpeas and Eggs. Lunch could be leftover Chicken Soup, a Cucumber and Chickpea Salad, or Cottage Cheese with Eggs and Avocado. A balanced dinner with high-quality protein, complex carbohydrates, and a non-starchy vegetable will leave you feeling satisfied and nourished. 

How do I start the IFM Core Food Plan?

1. Become a Nourishing Meals Member today. 
2. Download the IFM Core Food Plan Comprehensive Guide and IFM Core Food Plan Food List. 
3. Talk to your functional medicine practitioner about any other dietary needs to add to your plan such as gluten-free or dairy-free. 
4. Choose the IFM Core Food Plan when setting up your user profile on this site and add any other food allergens or ingredients to your diet profile. 
5. Start adding healthy recipes your family will enjoy to your weekly meal plans. 
6. Focus and fresh fruits and vegetables for snacks like Sunbutter and Celery Snacks or fresh apple slices and almond butter. A peeled orange makes a great afternoon snack too!
7. Join our Nourishing Meals Community Facebook Group to get notified with new recipes and more! Everyone is welcome.