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).
Download the 7-Day Diet Plan Now
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:
Download the Cellular Healing Diet Food Pyramid
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.
To sweeten foods: Natural stevia (click here for the one I use), and small amounts raw honey, grade b maple syrup, erythritol, and non GMO xylitol.
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.
- Eat Fat, Lose Fat
- R4: Reducing Cellular Inflammation and Oxidative Stress
- True Cellular Detox – A Top 5 Strategy to Create Your Best Health Ever
- Dr. Pompa’s Top 10 Toxic Foods
- It’s Not Just Gluten – The Glyphosate Threat
- Coffee Health Benefits – Make Your Coffee a Health Food
- Diabetes: The Unspoken Solution
- Eat Fat, Lose Fat: Meal Ideas and Recipes
- The Truth About GMOs and the Diseases They Cause – Exclusive Interview with Jeffrey Smith
- Do You Have a Healthy Pantry?
- Intermittent Fasting – A Top 5 Strategy to Create Your Best Health Ever
- The Ketogenic Diet: An Answer for More than Weight Loss Resistance
- Ground Zero: How to Heal Your Leaky Gut
- CHTV Episode 95: GMOs with Special Guest, Dr. Stephanie Seneff
- CHTV Episode 78: Bone Broth Fast
- CHTV Episode 79: Whey Water Fasting
- CHTV Episode 81: Weight Loss Resistance
- CHTV Episode 77: Healthy Smoothie Recipes
- CHTV Episode 60: Healthy Meals and Snacks Made Easy
- The Cellular Healing Diet Book + Magnet
- Grass-Fed Dairy: Beyond Organic Products
- Stevita Stevia
- Coconut Oil
- MCT Oil
- X-Factor Butter Oil
- Xylitol
Maria
Was wondering if there are to be links to the recipes for the food items, such as Vanilla Fat Bombs? Thanks!
Meredith Dykstra
Hi Maria!
We’ve corrected the file to now link to all recipes 🙂 Best to you!
Susan
Thank you everyone at Cellular Healing TV.
Jhonsan
A very good flow of the recipe chart and in detail 🙂
Jodi
My chiropractor suggested your cellular detox program . So I ordered the kit and your book. I recieved the book and I’m freaking out to how much meat are in the recipes. I’m not much of a meat eater…. I rarely crave it and have a VERY hard time preparing raw meat as I fight gagging the whole time. Is there any way to do a more vegetarian type detox with plenty of other sources of fats? ?
Meredith Dykstra
Hi Jodi,
We do not suggest a high protein diet, so no need to eat a lot of meat. Soaked/sprouted beans, raw nuts/seeds, grass-fed whey/collagen/gelatin are all fine sources of protein, just make sure you’re including plenty of good fats 🙂
Tammy
There are so many collagen powders which is best
Meredith Dykstra
Hi Tammy,
Dr. Pompa often uses Great Lakes brand collagen, which you can order here: https://www.revelationhealth.com/Collagen-Hydrolysate.html
I love it too and use it daily in blended drinks and smoothies 🙂
marie
Dear Dr pompa, it was great to hear your interview on vaccines revealed. I have a 10 year old daughter and a 5 year old son. My daughter has been vaccinated without any adversed side effects from the vaccine. Like you said, sometimes the effects can take place when becoming teenager. On the other hand, my son had issues after two years or before. At first they diagnosed him as being autistic.He used to point at things. Balance was not great at all. All kinds of infection from yeast to ear infections. Every 5 to 6 months recurrent ear jnfection on antibiotics.Thanks God, his language finally improve. But in kindergarten there is a lot of expectations, he is not as smart as some of the few students of his class. Now neurologist diagnosed his as being ADHD. I don’t want To medicate my child, his brain and his cells are already messed up from the vaccines and etc. I have been giving him some of those saturated fats. How do I keep them healthy without doing the true cellular detox when money is an option. Thanks Marie
Meredith Dykstra
Hi Marie,
Thanks for reaching out. Adding lots of healthy fats is a great idea and removing ALL sugars and grains for a period can be helpful to decrease inflammation and choosing organic foods when possible. Dr. Pompa uses a multi-therapeutic approach (MTA) and this article/podcast offer great insights on strategy to implement:
MTA article: https://pompa22.wpengine.com/additional-resources/health-tips/multi-therapeutic-approach
MTA podcast: https://www.youtube.com/watch?v=VAfFvO2_cfs&index=122&list=PLQQiGbs4j_5bgigIxzeE6-pWS-WgJsxO-
Jody
What about beans and lentils?
Meredith Dykstra
Sure, if digested well in moderate quantities, we suggest soaked and sprouted 🙂
Misty
The first chart with recommended meals is very useful. I was just reading another article about bad fats, and you’re right that not all fats are bad, some of them are good. I’ve been transitioning to organic foods but it takes some time to completely make the change. Thanks for the recommendations, I’ll try them out!
Meredith Dykstra
You’re most welcome, Misty, keep us posted on your health journey! 🙂
Sofia
So is this cellular healing diet a keto diet?
Consuming so much fat as promoted here makes me feel kind of heavy and sluggish.
I’m gluten free anyway but been trying to reduce most grains and carbs in general but not looking to go full keto, would the amount of fats following your recipes and suggestions be too much?
I’m really struggling with this, finding what I’m able to eat without feeling tired, heavy or still hungry and unsatisfied afterwards.
I’ve mainly looked towards changing my diet because of chronic fatigue and other health problems.
Celina
Hello Sofia,
The Cellular Healing Diet is not a ketogenic diet but it does include healthy fats. This diet provides guidelines for you to follow but adjustments will need to be made sometimes to fit you as an individual. If you are struggling with finding a nutritional balance, I would suggest coaching. You can inquire about coaching options at http://www.drpompacoaching.com.
Sofia
I’m also confused about grains. Elsewhere you say all grains should be excluded and on your diet pyramid it says exchange all grains for ancient grains?
So, by that, stuff like quinoa and oats would be ok (in moderiation)? – that sure would make things easier to follow…
Regards
Florence Wright
I have been doing the 90 cellular detox diet, but am confused about portions. Many of the recipes obviously make much more than should be consumed for dinner and lunch the next day. Is there a guide somewhere for # of servings, calories and/or suggested portions?
Ashley Smith
Hello there! Eat to satiety. Since we’re focusing on nutrients and not calories, then we’d like you to be able to determine what you need to eat to thrive. For some people, a recipe can be 4 servings, and for some it’s more like 2 servings. Keep protein to about 3-4 oz per meal (max) and enjoy as many veggies as you can handle.
Sarah
Hi, I’ve been reading lots from this site after searching for info on cellular detoxification. I have modic changes in my lumbar vertebrae and refuse to take painkillers (i am currently breastfeeding) so I do suffer a lot with lower back, hip and leg pain and stiffness. Inflammation plays a huge part in my condition from the research I’ve looked at, and I’m keen to try an anti-inflammatory diet, which I have done before (before I was diagnosed or had problematic symptoms) and had brilliant results on my weight, health and even fertility! I have unfortunately slipped back into less healthy eating habits. I still avoid the bad fats (mostly!) but grains and sugar have increased – largely due to having a fussy toddler, eating what she leaves, and not having time or energy to take better care of my own diet around her and my 3 teenage boys and husband who are big meat eaters! Have you had clients with modic changes? And any positive results to report?
Ashley Smith
Yep, keep at the positive changes and work on eliminating those oils and grains.
Daria DiBiase
Are the supplement packets GF?
Ashley Smith
Yes, absolutely. 🙂