Cellular Healing Diet: 1-Week Menu Plan
Eat your way to your best ever health with this Cellular Healing Diet seven-day menu plan, loaded with delicious foods to heal your cells from the inside out. This basic diet plan contains fun and easy breakfast, lunch, snack, and dinner ideas and Pompa-family approved recipes, including optional desserts and a variation for those who would like to practice intermittent fasting (learn more about intermittent fasting here).
What is the Cellular Healing Diet?
In essence, the Cellular Healing Diet is a lifestyle diet that eliminates inflammatory foods and embraces whole foods that heal cells from the inside out. The diet focuses on consuming good fats (like quality sources of saturated fat and cholesterol), moderate amounts of healthy proteins (i.e. grass-fed and pastured animals), and lots of organic leafy greens and a variety of non-starchy vegetables. Starchy vegetables, grass-fed dairy, legumes, fermented foods, nuts, seeds, and low-glycemic fruits are consumed in moderation. Healthy sweets, like dark chocolate or stevia-sweetened desserts, can be enjoyed sparingly.
Here’s an overview:
Why the Cellular Healing Diet Works
The Cellular Healing Diet has given tens of thousands of people around the world increased health and vitality and produced major weight-loss for three reasons:
- It down-regulates cellular inflammation (R4), the root cause of most every modern disease (see more on inflammation here). Toxic foods inflame us at the cellular level causing body-wide health disturbance and a myriad of symptoms. Decreasing cellular inflammation is one of the major keys to support the healing of most disease today.
- It produces cellular detoxification, because it supports the regeneration of the cell membrane. True Cellular Detox™ can only occur at the cellular level, by means of a healthy cell membrane. If nutrients can’t move in and out of the cell due to an inflamed membrane, the cell becomes toxic and you will struggle with weight-loss resistance (wherein diet and exercise do not impact stubborn pounds).
- It supports hormone regulation. Weight-loss is all about hormones, as I’ve said many times. Our hormone receptors reside on cell membranes and provide cell-to-cell communication, but are often blunted by toxins or damaged by toxic fats. The Cellular Healing Diet includes foods that support the body’s natural detox process, and is loaded with good fats to heal and regenerate inflamed membranes to naturally balance hormones which leads to ideal weight.
My Basic Rules for Cellular Healing Diet Success
Keep it simple with these three essential diet tenants to get fast results.
#1. If you can’t read it, don’t eat it.
- Foods listed in Leviticus 11 as unclean
- Man-made fats (such as hydrogenated oils)
- Processed foods laden with preservatives and chemicals
#2. If man changed it, exchange it.
- Genetically Modified Organisms (learn more here, and watch my interview with leading GMO researcher Dr. Stephanie Seneff)
- Pasteurized and homogenized dairy
- Grain-fed animal products
#3. If you can’t do without it, throw it out.
Next: Make the Three Changes
Now you may be wondering, “What can I eat?” No need to worry, the foods you’ll be enjoying are delicious and have the benefit of dramatically improving your cellular health. I have no doubt that making the following foundational shifts will radically increase your health, vitality, and support optimal weight.
#1. Remove bad fats and replace them with good fats.
Scary fact: the half-life of trans fats (a partially hydrogenated vegetable oil), found in foods like french fries, is 51 days. This means that after 51 days, only half of the negative effects of this man-made fat have been processed by the body. An additional 51 days (totaling 102 days) are needed to remove the majority of this toxic fat. Makes you think twice before downing that plate of fries, eh?
Man-made fats like hydrogenated and partially hydrogenated vegetable oils, margarine, and trans fats are used as cheap alternatives to extend the shelf life of foods replacing natural, good fats. These oils denature very easily, since they are sensitive to heat and light, and are likely rancid before they make their way into your kitchen or restaurant meal.
Vegetable oils also cause cellular congestion, and are a huge health concern due to their wide-spread and excessive consumption. These oils are linked to chronic inflammation, and may even lead to cancer, heart disease, stroke, diabetes, neurotoxic syndrome, chronic fatigue, and other serious diseases. But the solution is simple: make an oil change. Remove the bad fats and replace them with good fats. Good fats are the most lacking nutrient in the modern American diet, and are essential to hormone production and balance, low inflammation, and weight-loss.
Toxic fats: Hydrogenated or partially hydrogenated oils, trans fats, GMO canola, corn, cottonseed and soybean oils.
Good fats: Organic, cold-pressed coconut oil and other coconut products, cold-pressed olive oil, grass-fed butter, MCT oil, avocado oil, grass-fed tallow, grape seed oil, and palm oil (plus healthy fats naturally found in whole foods).
- See more on healthy fats and whole foods fats here.
- Get tasty recipe ideas for adding more good fat to your diet here.
#2. Change the meats you eat.
You aren’t what you eat: you’re what you eat ate. There is an important distinction between conventional meat and organic, grass-fed meat: the difference lies in the fatty acid ratio. Scientists now believe that a meat’s ratio of fatty acids, like omega 3 and omega 6, is more important than the measure of the singular fatty acids themselves.
For example, cows were designed to eat grass. When fed an unnatural diet of grain, changes occur in the cow’s fatty acid ratio and denature the good fats into bad fats. Conventionally raised animals have fatty acid ratios greatly disproportionate to those of organic, grass-fed animals. When conventional meat is consumed by humans, the unbalanced fatty acid ratio contributes to a myriad of health problems, such as hormonal issues, skin conditions, Type 2 diabetes, and slower brain development and ADHD in children.
Moreover, hundreds of current studies link conventionally produced meats to cancer and heart disease. The bio-accumulation of commercial pesticides, herbicides, antibiotics and hormones in meats is disturbing, and far higher than those found in commercial vegetables. Grass-fed and pastured animal protein tastes much better than conventional meat anyway, and when purchasing you’re voting against the inhumane animal feeding operations that are destroying our physical and planetary health.
Avoid: Factory farmed animal products
Consume: Local, organic, grass-fed and pastured meats and eggs, and wild caught, low-mercury fish. Low mercury fish include salmon, sardines, mussels, rainbow trout, and Atlantic mackerel.
#3. Remove ALL processed grains and sugars.
Eliminating sugar and everything that the body turns into sugar (aka grains) may be challenging, but often makes the most dramatic impact on health and weight-loss efforts. But is sugar really that bad? And what’s the problem with whole grains? Let me explain briefly.
Did you know that eating two slices of whole grain bread raises blood sugar just as much as drinking a 12-ounce can of soda? Grain products such as bread, pasta, and crackers quickly turn into sugar in the body and promote cellular inflammation. Grains also contain anti-nutrients, the plant’s innate self-defense mechanisms, which can make them difficult to digest and assimilate. And what’s worse, most grains today are genetically modified (GMOs), a process that causes the denaturing of proteins and carbohydrates to the point that the body no longer recognizes them as food. The immune system creates an inflammatory reaction in response to consuming GMOs, creating an ideal environment for illness to arise.
Now let’s mention sugar. If you want to age faster than anyone in your neighborhood, simply raise your blood glucose by eating plenty of refined sugar (and grains). Sugar is an anti-nutrient, comparable to grains, and interferes with the absorption of other important nutrients. Refined sugar also unnaturally spikes and elevates levels of glucose and the hormones insulin and leptin, often leading to insulin and leptin resistance. When this state of resistance occurs, your cells cannot “hear” what the hormones are telling them to do in order to function properly. Hormone resistance not only leads to premature aging, but to diabetes, heart disease, the inability to lose weight, and more. Sugars and grains also lower immune system function, and promotes systemic yeast overgrowth (Candida), which has terrible side effects like thrush, vaginitis, and skin outbreaks. Toxic stuff, folks.
Eliminate: bread, pasta, crackers, chips, cookies, cereal, pastries, muffins, pretzels, candy bars, sugary desserts, ect.
See more on ridding your pantry of toxic foods like refined sugars and processed grains here: link pantry article
That’s it! This menu plan and diet overview provides a basic diet plan framework for beginning to follow the Cellular Healing Diet. For more in-depth information and recipes, get my book here: link. Enjoy and cheers to your best cellular health!
For an in-depth look at the diet and over 90 recipes, get my Cellular Healing Diet book here.
Notes on the Basic Diet Plan:
- Choose organic, local ingredients and grass-fed, pastured animal products whenever possible.
- Avoid toxic vegetable oils (corn, canola, soybean). Always ask questions at restaurants!
- See recipe links for how-to’s
- Smoothie recipes make two servings and can be reserved for two days worth of breakfast (or a meal on-the-go).
- Breakfast is optional if you’re practicing intermittent fasting, but feel free to add healthy fat to your beverage, such as coconut oil, MCT oil, or grass-fed butter, to prevent blood sugar dips.
- Snacks are optional, and only to be consumed if truly hungry (Note: I don’t recommend snacking, but if you’re in sugar burning mode—you may need to have a snack here or there until your blood sugar is regulated).
- Dinner is cooked fresh nightly and leftovers are reimagined for lunch the next day.
- Dessert options are included if desired but avoid if seeking rapid weight-loss.
- Inclusion of raw, cultured dairy products is optional if dairy sensitive.
- Adding fermented foods is suggested such as sauerkraut, kimchee, and kombucha tea, to support a healthy gut.