Lean Guide

The Lean Guide is an overview of our eating philosophy to apply in any way that works for your specific diet. Vegan? Great! Mediterranean? Perfect! Something we’ve never heard of? That’s ok too! Enjoy our guide to eating on any diet.

Veggies

Spinach – Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Onions – The phytochemicals in onions along with their vitamin C help improve immunity. Onions contain chromium, which assists in regulating blood sugar.

Tomatoes – an excellent source vitamin C, biotin, molybdenum, and vitamin K. They are also a very good source of copper, potassium, manganese, dietary fiber, vitamin A (in the form of beta-carotene), vitamin B6, folate, niacin, vitamin E, and phosphorus.

Mushrooms – are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide importantnutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.

Cucumbers – With vitamin K, B vitamins, copper, potassium, vitamin C, and manganese, cucumbers can help you to avoid nutrient deficiencies that are widesprea

Broccoli – is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Carrots – beta carotene and fiber content. This root vegetable is also a good source of antioxidant agents. Furthermore,carrots are rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Cauliflower – is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium.

Asparagus – is just packed with health benefits: It’s loaded with nutrients: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Iceberg Lettuce – is an excellent source of vitamin A, K, and C. It is also a good source of thiamin, vitamin B6, and folate (vitamin B).Iceberg lettuce contains 14 calories per 100 grams. It mainly contains water and dietary fiber. This food is low in sodium and is also very low in saturated fat and cholesterol.

Starches

White Potatoes -a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. White potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.

Beans – are the least expensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.

Sweet Potatoes – Sweet potatoes contain a wealth of orange-hued carotenoid pigments. Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. Storage proteins in sweet potato also have important antioxidant properties.

Eggplant – Nutritional Value of Eggplant. The wonderful health benefits of eggplants are primarily derived from its vitamin, mineral, and nutrient content. Eggplants are a rich source of vitamin C, K, B6, thiamin, niacin,magnesium, phosphorous, copper, dietary fiber, folic acid, potassium, and manganese.

Beets – are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas).Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.

Fruits

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Bananas – Bananas are good for your heart. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required to keep your heart beating. Bananas’ high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure, according to the FDA.

Strawberries – are an excellent source of antioxidant-promoting vitamin C and manganese. They are also a very good source of dietary fiber, iodine, and folate. Plus, strawberries are a good source of copper, potassium, biotin, phosphorus, magnesium, vitamin B6, and omega-3 fatty acids.

Blueberries – Have fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease

Raspberries – contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemopreventative, and have been shown to have anti-inflammatory properties.

Blackberries – Much like spinach, raisins, apples, plums and grapes, blackberries are rich in bioflavonoids and Vitamin C, but other nutritional benefits include a very low sodium count and having only 62 calories to a cup. The dark blue colour ensures blackberries have one of the highest antioxidant levels of all fruits.

Cherries – Cherries contain powerful antioxidants like anthocyanins and cyanidin. Sweet cherries contain fiber, vitamin C, carotenoids, and anthocyanins, each of which may help play a role in cancer prevention.

Apples – are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.

Oranges – In addition to oranges phytonutrie-nts, vitamin C, and fiber, they are a good source of folate, vitamin A (in the form of carotenoids), vitamin B1, potassium, copper, pantothenic acid, and calcium.

Pears – provide a very good source of fiber and are also a good source of vitamin B2, C, E, copper, and potassium. They also contain a significant amount of pectin, which is a water soluble fiber.

Peaches – offer a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. Peaches are low in calories, contain no saturated fat or cholesterol, and are a good source of dietary fiber.

Pineapples – a storehouse of huge health benefits due to its wealth of nutrients, vitamins, and minerals, including potassium, copper, manganese, calcium, magnesium, vitamin C, beta carotene, thiamin, B6, and folate, as well as soluble and insoluble fiber

Lemons – many nourishing elements like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin thiamin, riboflavin, pantothenic acid, copper, calcium, iron, magnesium,potassium, zinc, phosphorus and protein.

Whole Grains

Whole Wheat – Still Working 🙂

Oats – Still Working 🙂

Quinoa – Still Working 🙂

Rice – Still Working 🙂

Proteins

White Meat – Still Working 🙂

Fish – Still Working 🙂

Red Meat – Still Working 🙂

Non Meat Protein – Still Working 🙂

Fats and Dairy

Olive Oil – Still Working 🙂

Coconut Oil – Still Working 🙂

Avocados – Still Working 🙂

Raw Cheese – Still Working 🙂

Organic Dairy – Still Working 🙂

Nuts and Seeds – Still Working 🙂

Grassfed Butter – Still Working 🙂

Raw Milk/Dairy – Still Working 🙂

Keifer – Still Working 🙂

In Depth Guide

Our Customer Care team has created a very useful guide on Using the Montauk Template if you’d like a more in-depth look.

Our Reference List:

https://www.organicfacts.net/nutrition-facts/vegetables/nutrional-value-of-cabbage-and-iceberg-lettuce.html

http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

http://m.mushroominfo.com/benefits/

http://www.care2.com/greenliving/16-superb-health-benefits-of-cucumber.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44

https://www.organicfacts.net/health-benefits/vegetable/carrots.html

http://www.care2.com/greenliving/8-great-reasons-to-eat-more-onions.html

http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/health-benefits-of-broccoli.aspx

http://foodfacts.mercola.com/spinach.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-eggplant.html

http://www.huffingtonpost.com/2012/08/16/beans-health-benefits_n_1792504.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

https://authoritynutrition.com/foods/rice/

http://www.livescience.com/45005-banana-nutrition-facts.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32

http://www.medicalnewstoday.com/articles/267290.php

http://berryhealth.fst.oregonstate.edu/health_healing/fact_sheets/red_raspberry_facts.htm

http://www.medicalnewstoday.com/articles/287710.php

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37

http://articles.mercola.com/sites/articles/archive/2014/08/02/health-benefits-cherries.aspx

http://www.huffingtonpost.ca/2013/01/31/blackberry-facts_n_2581622.html

www.aperfectpear.com/health–benefits-of-pears.html

https://www.organicfacts.net/health-benefits/fruit/pineapples.html

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-peach.html

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html