The FEP Diet: Foods, Menus, FAQs, and Recipes

The FEP Diet

Everything you need to know about the FEP Diet plan, including foods to eat, menus, FAQs, shopping lists, and more.

The FEP Diet (Fundamental Eating Plan) is sometimes referred to as the foundational eating plan. Unlike other fad diets that focus on weight reduction, such as the 5:2 and Keto, this diet focuses on your overall well-being. It improves your diet to help you realize your best potential for long and healthy life while avoiding illnesses and delaying the aging process. It is based on the most recent research, principles, and guidelines for healthy eating and weight reduction, as well as the DIETFITS project, which was conducted by Stanford University’s Professor Christopher Gardner and his colleagues.

What is the FEP Diet Plan?

There are four phases to the FEP diet: biohacking, adding plants, optimizing carbohydrates, and adding fats and proteins. The diet is based on a study of 609 participants who wanted to lose 7 to 45 kilos. Eat more veggies, natural meals, less processed foods, and less sugar and refined carbohydrates.

To get started with this dietary regimen, start with biohacking as a starting point. ‘Biohacking’ is a phrase that refers to fast, do it yourself investigations into biological processes that typically include DNA and genes. When you biohack, you think of your body as a system, with food acting as an input and vitality, energy, and mood functioning as outputs, all of which are affected by your environment. Other goals, such as weight loss, might be incorporated as part of the plan. To achieve the results you desire, it is necessary to determine what works in real life for you and to adjust your food intake as necessary to achieve those outcomes.

Foods to Eat on the FEP Diet

The FEP Diet
The FEP Diet- foods to eat

Here is a list of vegetables and whole foods to eat on this diet plan.

  • Leafy Vegetables: Collards, Kale, Spinach, Brussels Sprouts, Broccoli, Cabbage, Chard, Lettuce, Beets, Asparagus, Watercress, Cauliflower, Carrot, Tomatoes.
  • Fruits: Blueberries, Raspberries, Strawberries, Blackberries, Bananas, Apples, Red Grape, Watermelon, Mango.
  • Nuts and Seeds: Chia Seeds, Pepitas, Flax Seeds, Sesame Seeds, Walnuts, Macadamia Nuts, Almonds. 
  • Seafood: Salmon, Mussels, Sardine.
  • Protein: Turkey, Lean Meat, Eggs, Tofu, Tempeh.
  • Herbs and Spices: Ginger, Cinnamon, Rosemary, Garlic, Mint.
  • Extra Virgin Olive Oil
  • Whole Grains: Buckwheat, Quinoa, Millet, Brown Rice, Oatmeal.

Foods Not to Eat

Avoid the following processed foods, added sugar, and refined grains.

  • Pizza
  •  White Bread
  •  Pastries
  • Cookies 
  • Cake 
  • French Fries 
  • Potato Chips 
  • Cereals
  • Doughnuts
  • Ice Cream
  • Candy Bar
  • Processed Meat
  • Pasta
  • Processed Cheese

What to Drink on the FEP Diet

The FEP Diet
The FEP Diet- what to drink

The following drinks are allowed on this diet.

  • Water
  • Green tea
  • Unsweetened Milk
  • Lemon Water
  • Beet Juice
  • Pomegranate Juice
  • Coconut Water
  • Hot Chocolate 
  • Unsweetened Coffee 
  • Cranberry Juice

What Not to Drink

Stay away from the following drinks to get optimal results. 

  • Carbonated Drinks
  • Energy Drinks
  • Yogurt
  • Fruit Juice
  • Soda


Thank you for your interest in our FEP diet plan. You may use our free embedded checklists whenever you like. This will come in handy for meal preparation and shopping.