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Sonoma Diet Food Lists

What You Can Eat on the Sonoma Diet


Updated June 25, 2014

Sonoma Diet Food List

by Connie Guttersen

Image Courtesy of Pricegrabber
What can you eat on the Sonoma Diet? What shouldn’t you eat? Here are the essential food lists to go by.

Power Foods

These foods have been dubbed "power foods" because of their nutritional value, and should be eaten often on the Sonoma Diet. These are in alphabetical and not priority order.
  • Almonds
  • Bell Peppers (all colors, possibly particularly red)
  • Blueberries
  • Broccoli
  • Grapes
  • Olive Oil (extra virgin preferred)
  • Spinach
  • Strawberries
  • Tomatoes
  • Whole Grains

Meats and Other Protein

On the Sonoma Diet, meats and other protein sources (such as soy and eggs) should be low in saturated fat and without extra breading or other sources of carbohydrate. This list includes which cuts of beef, pork, and poultry fit into these categories, as well as a complete list of approved protein foods. (This is the same protein list as the South Beach Diet.) List of Protein Foods Low in Saturated Fat


There are three "Tiers" of vegetables on the Sonoma Diet. Tier One includes all the vegetables on the regular low carb vegetable list except for artichokes, pea pods, chili peppers, and the six vegetables at the end of the list. For the first ten days, only Tier One vegetables are allowed. Tier Two Vegetables are essentially the the rest of the regular low carb vegetable list except for pea pods, but including beets. In Wave Two, one of these can be included daily. Tier Three Vegetables are the starchy ones, including winter squashes, corn, sweet potato (or yam), taro and peas (including pods). In Wave Two, one of these can also be included daily. Potatoes are not allowed in Wave One or Two.


No fruit in Wave One. In Wave Two, two servings of fruit per day are allowed, only one of which can be any of the following: banana, elderberry, fig, guava, jackfruit, jujube, mango, nectarine, passion fruit, peach, pear, persimmon, plantain, pomegranate. A serving is a small fruit or ½ cup fruit.

Page Two - More Food Lists for the Sonoma Diet

Page Three - Forbidden Foods on the Sonoma Diet

Sonoma Diet Information

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