These are the approved foods you can eat during the first 10 days (Wave 1) of the Sonoma Diet. Eating from the lists of unlimited vegetables, fruits, proteins, grains, beverages, flavor boosters, and limited servings of dairy, nuts and fats will help set you up for success in the coming weeks. Following this plan for these initial 10 days will lay the foundation for achieving your dietary goals.

1. These are the foods you’ll eat during Wave 1. What you eat in these ten days will set
the foundation for your success in the days to come.
Sonoma Tier 1 Vegetables Sonoma Tier 1 Fruits
Unlimited
• Asparagus • Apple • Lime
• Bagged salad blend (any type) • Apricot • Mulberry
• Bamboo shoots • Blackberry • Orange
• Beans (green snap beans, yellow wax beans) • Blueberry • Papaya
• Bell peppers (green, red, yellow) • Boysenberry • Pineapple
• Bok choy • Cantaloupe • Plum
• Broccoli, raw or cooked • Cherry • Prickly pear
• Brussels sprouts, cooked • Cherimoya • Pummelo (Chinese
• Cabbage, raw or cooked • Cloudberry grapefruit)
• Cauliflower, raw or cooked • Gooseberry (raw) • Quince
• Celery • Grape • Raspberry
• Chayote • Grapefruit • Rhubarb
• Collard greens, cooked • Honeydew melon • Salmonberry
• Cucumber • Huckleberry • Star fruit
• Eggplant, cooked • Java plum (jambolan) • Strawberry
• Fennel • Kiwifruit • Tangerine
• Hubbard squash, cooked • Kumquat • Ugli fruit
• Jicama • Lemon • Watermelon
• Kohlrabi
• Leek, cooked
• Lettuce (romaine, beet greens, mustard greens,
turnip greens, Swiss chard, kale, or other dark green
leafy lettuce, amaranth, arugula, celtuce, endive,
rapini)
• Mushrooms, raw or cooked
• Napa cabbage
• Okra, cooked
• Onion, raw or cooked
• Radicchio
• Radish
• Scallions
• Snow peas
• Spinach, raw or cooked
• Sprouts (alfalfa, kidney bean, mung bean, radish
seed)
• Summer squash
• Tomato, raw
• Watercress
• Zucchini

2. These are the foods you’ll eat during Wave 1. What you eat in these ten days will set
the foundation for your success in the days to come.
Protiens DAIRY
• Beans/Legumes: limit to half cup per day in Wave • Low-fat cheese: 1 ounce (grated Parmesan, mozza-
1 (black beans, black-eyed peas, chickpeas, lentils, rella)
pinto beans, soybeans such as edamame and tofu) • Low-fat cottage cheese
• Beef: lean cuts: (beef round, chuck arm pot roast, • Fat-free (skim) milk: up to 1 cup on cereal
eye of round, round tip, tenderloin, top loin, top sirloin)
• Eggs: 1 whole egg = 2 whites Sonoma Grains
• Fish: lean cuts (cod, flounder, grouper, haddock, 1/2 cup = 1 serving
halibut, monkfish, northern pike, orange roughy, perch, • Barilla Plus pasta, cooked
walleye) • Barley, cooked
• Fish: moderate-fat: (catfish, sea bass, snapper, • Bread, whole-grain: 1 slice (2 or more grams of fiber
striped bass, swordfish, tuna, whitefish) per slice)
• Fish: high-fat (mackerel, salmon, trout) • Bulgur, cooked
• Game meats (bison, deer, elk) • Cereal, whole-grain: 8 grams fiber per serving or
• Lamb: (arm, foreshank, leg, loin, shank half, shoulder, higher (e.g. Kashi Golean, Kellog’s All Bran, Post
Shredded Wheat)
stew meat)
• Oats (oat bran, oat groats, steel-cut oats)
• Peanut butter: 2 tablespoons per serving for main-
• Pasta, whole-grain, cooked
dish protein, 1 tablespoon as a snack
• Popcorn: air-popped, no butter*
• Pork: lean cuts (Canadian bacon; ham, boiled or • Quinoa, cooked
cured; canned ham; center cut loin chop; pork loin; • Rice, cooked (brown, red, or black)
pork sirloin chop and roast; pork tenderloin; top loin) • Soba noodles, cooked
• Poultry: white meat, no skin; turkey bacon; turkey • Wheat, cooked (bulgur, cracked wheat, groats,
sausage wheat berries)
• Shellfish (clams, crab, lobster, mussels, oysters, • Wild rice
scallops, shrimp)
• Soy substitutes: vegetarian (soy) burger or other soy
“meats”
• Veal (arm, ground, leg, loin, shoulder, sirloin, top
round)

3. These are the foods you’ll eat during Wave 1. What you eat in these ten days will set
the foundation for your success in the days to come.
Sonoma Beverages Sonoma Flavor Boosters
• Coffee: black or with up to 1 packet non-caloric Unlimited
sweetener and maximum 1 tablespoon heavy cream • Herbs: (basil, chive, cilantro, dill, fennel, marjoram,
• Tea (black, green, herbal): plain or with 1 packet non- mint, oregano, rosemary, sage, tarragon, thyme)
caloric sweetener and maximum 1 tablespoon heavy • Spices: (caraway, cardamom, cayenne, celery seed,
cream chili powder, cinnamon, clove, cumin, curry, nutmeg,
• Water (plain or sparkling) pepper, saffron, turmeric)
• Chile pepper
• Garlic
Sonoma Fats • Ginger, gingerroot
Up to 3 servings per day; 1 teaspoon = 1 serving
• Horseradish
• Avocado: 1/4 avocado = 1 serving
• Lemon or lime juice or zest
• Canola oil
• Lemongrass
• Olive oil
• Mustard (all types)
• Vanilla
Nuts • Vinegar (rice wine, balsamic)
• Almonds: 11
• Peanuts: 14
• Pecans: 10 halves
• Walnuts: 7 halves