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 plan incorporates elements of the Mediterranean Diet, Paleo Diet, and Clean Eating principles. It is often the first step in the process of dietary change and health transformation.

The IFM Core Food Plan uses a "Food as Medicine" approach to help you create a nourishing, sustainable, and healing way of eating for optimal long-term wellness.

Who is the IFM Core Food Plan For?

This plan is ideal for anyone ready to transform their relationship with food and build lasting healthy habits. Whether you're starting your healing journey, wanting to prevent chronic disease, or simply learning how to nourish your body with real food, the IFM Core Food Plan provides a flexible framework to support your goals.

It is especially helpful for:

• Building foundational healthy eating habits

• Supporting long-term health and disease prevention

• Encouraging mindful eating and awareness of how food makes you feel

• Transitioning from the Standard American Diet to a whole foods lifestyle

This food plan can be adapted for omnivore, vegetarian, gluten-free, or dairy-free preferences.

How the IFM Core Food Plan Works:

The Core Food Plan trains your body—and your taste buds—to prefer nutrient-rich whole foods. It gently guides you away from processed and inflammatory ingredients and toward foods that stabilize blood sugar, support digestion, and promote energy and vitality.

Over time, this plan recalibrates your appetite and metabolism, helping you feel naturally satisfied, more in tune with your body, and more empowered to make food choices that support long-term health.

Core Features of This Plan:

• Based on a wide variety of whole foods

• Eliminates processed and refined foods

• Encourages organic, seasonal, and local foods

• Supports all life stages (children, adults, pregnancy)

• High in fiber and diverse phytonutrients

• Low in added sugars

• Includes natural sweeteners in moderation

• Rich in high-quality fats and clean proteins

• Emphasizes non-starchy vegetables and plant-based proteins

• Allows small amounts of whole grains and fermented dairy (if tolerated)

• Highlights culinary herbs and medicinal spices

Foods to Eat on the IFM Core Food Plan:

Vegetables (abundant, every color):
Spinach, kale, arugula, broccoli, cabbage, carrots, beets, sweet potatoes, zucchini, garlic, onions

Fruits (1–2 servings/day):
Berries, apples, pears, citrus fruits, melons

Whole Grains (if tolerated):
Brown rice, quinoa, millet, teff, gluten-free oats

Legumes (if tolerated):
Lentils, chickpeas, black beans, mung beans

Healthy Fats:
Olive oil, avocado oil, coconut oil, avocados, olives, nuts, seeds

Proteins:
Wild fish, organic poultry, grass-fed meats (in moderation), tofu, tempeh, eggs (if tolerated)

Herbs, Spices & Extras:
Fresh herbs, turmeric, cinnamon, cumin, ginger, sauerkraut, kimchi, miso, lemon juice, raw vinegars

Foods to Avoid on the IFM Core Food Plan:

Highly Processed Foods:
Packaged snacks, fast food, frozen meals

Refined Grains and Sugars:
White bread, white pasta, pastries, cane sugar, high-fructose corn syrup

Poor Quality Fats:
Hydrogenated oils, trans fats, refined vegetable oils

Processed Meats:
Bacon, hot dogs, nitrate-cured deli meats

Artificial Ingredients:
Preservatives, artificial sweeteners, food dyes

What Are the Benefits of the IFM Core Food Plan?

• Creates the foundation for lifelong health and vibrant energy

• Supports balanced blood sugar and mood stability

• Enhances digestion and gut microbiome diversity

• Reduces inflammation through anti-inflammatory nutrients and lifestyle-friendly foods

• Helps reduce cravings for sugar and ultra-processed foods

• Empowers individuals with the knowledge and tools to nourish themselves for life

• Adaptable and inclusive—supports many dietary needs and preferences

• Encourages mindful eating and body awareness

• Can support weight management and cardiovascular health

• Prepares the body for more advanced therapeutic plans, such as elimination diets

Challenges and Drawbacks:

• May require a learning curve for those used to a Standard American Diet

• More time may be needed for meal prep and cooking

• Planning meals around new ingredients can feel overwhelming at first

• Social situations or eating out may require additional thought and intention

• Adjusting taste buds to less sugar and salt can take time

• Some people may need added support identifying tolerated grains, legumes, or dairy

With proper support, including meal planning tools, recipe inspiration, and a community of like-minded individuals, these challenges can become powerful opportunities for transformation.

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. 

Every nourishing meal you choose is a step toward greater vitality, clarity, and connection. Begin where you are—and let food become your medicine.