Recipe Companion
The Wahls Protocol:
How I Beat Progressive MS Using Paleo Principles and
Functional Medicine
Dr Terry Wahls LLC
2/15/2014
Supplementary Food and Nutrition Information for Recipes Published in The Wahls Protocol.
Recipe Companion
prepared by
Catherine A. Chenard, MS, RD, LD and Robin G. Olson
cathy@nourishingnumbers.com
for
Dr Terry Wahls LLC
Copyright © 2014 Dr Terry Wahls LLC All rights reserved
This page is intentionally blank
Table of Contents
Introduction ................................................................................................................................................................................. 1
Recipe Nutrition Information
Smoothies
Beet Mango-Blueberry-Ginger-Soy......................................................................................................................................................... 3
Beet-Orange-Cherry-Ginger ....................................................................................................................................................................... 4
Bok Choy-Kiwi-Strawberry ........................................................................................................................................................................ 5
Bok Choy-Orange-Pineapple ..................................................................................................................................................................... 6
Cilantro-Orange-Pineapple ........................................................................................................................................................................ 7
Collards-Muskmelon-Watermelon-Soy................................................................................................................................................. 8
Kale-Orange-Pineapple-Soy ....................................................................................................................................................................... 9
Kale-Orange-Soy .......................................................................................................................................................................................... 10
Kale-Coconut-Green Tea .......................................................................................................................................................................... 11
Parsley-Grape ............................................................................................................................................................................................... 12
Parsley-Grape-Kiwi .................................................................................................................................................................................... 13
Spinach-Blueberry-Coconut.................................................................................................................................................................... 14
Spinach-Honeydew-Kiwi-Almond ........................................................................................................................................................ 15
Spinach-Strawberry-Peach ..................................................................................................................................................................... 16
Skillet Meals
Basic Meat and Greens
- Ham and Collards .................................................................................................................................................................................... 17
- Lamb Chops and Broccoli ..................................................................................................................................................................... 18
- Steak and Mustard Greens ................................................................................................................................................................... 19
- Salmon and Mustard Greens ............................................................................................................................................................... 20
- Pork Chops and Red Cabbage ............................................................................................................................................................. 21
- Heart and Mustard Greens................................................................................................................................................................... 22
Algerian Chicken.......................................................................................................................................................................................... 23
Algerian Vegetarian.................................................................................................................................................................................... 24
Algerian Chicken (Wahls Paleo Plus™ version) .............................................................................................................................. 25
Rosemary Chicken ...................................................................................................................................................................................... 26
Liver, Onions, and Mushrooms .............................................................................................................................................................. 27
Liver Pate ........................................................................................................................................................................................................ 28
Wahls Pizza .................................................................................................................................................................................................... 29
Rawmeson ...................................................................................................................................................................................................... 30
Soups
Bone Broth-Avocado ................................................................................................................................................................................. 31
Bone Broth-Carrot ...................................................................................................................................................................................... 32
Bone Broth-Cauliflower-Turmeric ....................................................................................................................................................... 33
Bone Broth-Pepper ..................................................................................................................................................................................... 34
Coconut Milk-Fish ....................................................................................................................................................................................... 35
Seafood Tomato ........................................................................................................................................................................................... 36
Soups, continued
Kale-Sausage ................................................................................................................................................................................................. 37
Vegetarian Kale ............................................................................................................................................................................................ 38
Red Chili with Beans .................................................................................................................................................................................. 39
Seafood Stew ................................................................................................................................................................................................. 40
Seafood Stew (Wahls Paleo™ version) ............................................................................................................................................... 41
Seafood Stew (Wahls Paleo Plus™ version) ..................................................................................................................................... 42
Salads
Salmon Salad ................................................................................................................................................................................................. 43
Chicken Salad ................................................................................................................................................................................................ 44
Side Dishes
Beet Greens and Bacon ............................................................................................................................................................................. 45
Brussels Sprouts, Bacon and Cranberries ......................................................................................................................................... 46
Mashed Turnips ........................................................................................................................................................................................... 47
Sautéed Red Cabbage................................................................................................................................................................................. 48
Quinoa and Red Peppers .......................................................................................................................................................................... 49
Beet and Red Cabbage Mixture.............................................................................................................................................................. 50
Beet and Cranberry Mixture ................................................................................................................................................................... 51
Beverages
Bone Broth Tea............................................................................................................................................................................................. 52
Turmeric Tea................................................................................................................................................................................................. 53
Hot Cocoa ........................................................................................................................................................................................................ 54
Desserts
Fruit Pudding-Mixed Berry ..................................................................................................................................................................... 55
Raspberry-Flaxseed Pudding ................................................................................................................................................................. 56
Wahls Fudge .................................................................................................................................................................................................. 57
Wahls Fudge (Wahls Paleo Plus™ version) ...................................................................................................................................... 58
Wahls Paleo™ Recipe List ..................................................................................................................................................... 59
Wahls Paleo Plus™ Recipe List............................................................................................................................................ 61
Technical Notes........................................................................................................................................................................ 63
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Introduction
This Recipe Companion was developed to assist you in using recipes published in The Wahls Protocol as
part of your personal Wahls™, Wahls Paleo™, or Wahls Paleo Plus™ eating plan. In the pages that follow
you will find nutrition information for the recipes that will answer questions often asked by individuals as
they begin following the Wahls Protocol™.
Which recipes are suitable for the Wahls™, Wahls Paleo™ or Wahls Paleo Plus™ diets?
•
•
All recipes in the Table of Contents are suitable for the Wahls™ diet.
To help you easily find recipes that follow the food rules for the Wahls Paleo™ and Wahls Paleo
•
Plus™ diets we have created separate recipe lists for these diets on page 59 and 61.
•
meets the food rules for the Wahls™, Wahls Paleo™, or Wahls Paleo Plus™ diets.
You can also look for the Diet Category on each recipe page which tells you whether that recipe
Put it into Practice: The sample smoothie recipe on the next page is suitable for the Wahls™ diet
only. The recipe contains soy milk, a prohibited food on the Wahls Paleo™ and Wahls Paleo Plus™
eating plans, so this recipe is not acceptable for those diets.
How do I count a recipe as part of my daily cups of leafy greens, sulfur and color?
•
We’re glad you asked! Each recipe page includes the number of Wahls Food Groups per Serving.
The phrase “Wahls Food Group” is our way of referring to Leafy, Sulfur, Color and other categories
•
of Wahls foods found in Appendix A of the book.
•
Leafy, 0 cups Sulfur, and 1 cup Color. If you ate two servings, then double the cups!
Put it into Practice: If you ate one serving of the sample smoothie, you would count it as 1/2 cup
Note: 2 cups of fresh, raw, loosely packed leafy greens are credited as 1 cup Leafy. 1 cup cooked
leafy greens are counted as a 1 cup serving.
Which recipes are good sources of calcium?
•
•
•
•
The nutrient table on each recipe page includes a column for the Percent Daily Value.
Recipes with a value of 20% or more are considered “high” in that nutrient.
Put it into Practice: One serving of the smoothie recipe on the next page is high in calcium. It is
also high in 16 other nutrients including dietary fiber, protein, vitamin A and vitamin C!
Note: Recipes with a Percent Daily Value of 5% or less are considered “low” in that nutrient. Daily
values have not been established for all nutrients. The Daily Value for protein, fat, and
carbohydrate may be higher or lower than amounts typically consumed when following the Wahls
Paleo™ and Wahls Paleo Plus™ diets.
www.terrywahls.com
1
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Sample Smoothie
Serving Size: 1 recipe
Recipe: 1 cup collards, fresh, raw  ½ cup muskmelon cubes, fresh  ½ cup watermelon cubes, fresh  1 cup soy
milk, unsweetened, organic, with added calcium and vitamin D  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
1.0
0
0
0
0
0
0
Daily Value 1
Per Serving
168 kcal
40 kcal
4.732 g
0.690 g
0.000 g
0 mg
109 mg
22.550 g
7.048 g
12.456 g
13.766 g
6039 IU
48.955 mg
371 mg
1.924 mg
120 IU
2 IU
194.220 mcg
5.431 mg
5.875 mg
32.005 mg
5.539 mg
235 mcg
7.406 mcg
0.998 mg
225 mg
72 mg
2.629 mg
19.030 mcg
0.324 mg
0.567 mg
836 mg
65 g
20 g
Total
Yeast
tbsp
1
Percent Daily Value
7 %
3 %
300 mg
2400 mg
300 g
25 g
0
5
8
28
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
28 %
121 %
82 %
37 %
11 %
30 %
5%
243 %
362 %
346 %
160 %
277 %
59 %
123 %
10 %
23 %
18 %
18 %
27 %
16 %
28 %
24 %
5% or less
is low
20% or more
is an
excellent
source
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
2
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Beet-Mango-Blueberry-Ginger-Soy Smoothie
Serving Size: 1 recipe
Recipe: ½ cup beet, raw, pieces  ½ cup mango, sliced  ½ cup blueberries, frozen, unsweetened  ½ tsp ginger
root, sliced  1 cup soy milk, unsweetened, organic, with added calcium and vitamin D  1 tbsp nutritional yeast 
water/ice as desired
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0.5
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
1.5
0
0
0
0
0
0
Daily Value 1
Per Serving
248 kcal
46 kcal
5.513 g
0.781 g
0.000 g
0 mg
150 mg
41.874 g
11.146 g
26.949 g
14.083 g
1468 IU
37.188 mg
341 mg
2.414 mg
120 IU
2 IU
30.721 mcg
5.436 mg
5.900 mg
32.425 mg
5.607 mg
274 mcg
7.406 mcg
1.070 mg
254 mg
85 mg
2.787 mg
19.055 mcg
0.453 mg
0.861 mg
916 mg
65 g
20 g
Total
Yeast
tbsp
1
Percent Daily Value
8 %
4 %
300 mg
2400 mg
300 g
25 g
0
6
14
45
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
28 %
29 %
62 %
34 %
13 %
30 %
7%
38 %
362 %
347 %
162 %
280 %
69 %
123 %
11 %
25 %
21 %
19 %
27 %
23 %
43 %
26 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
3
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Beet-Orange-Cherry-Ginger Smoothie
Serving Size: 1 recipe
Recipe: ½ cup beet, raw, pieces  1 small orange, approx. ½ cup  1 cup cherries, fresh, sweet  1 tbsp nutritional
yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
1.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
2.0
0
0
0
0
0
0
Daily Value 1
Per Serving
208 kcal
9 kcal
1.029 g
0.159 g
0.000 g
0 mg
63 mg
47.185 g
9.631 g
33.391 g
8.303 g
337 IU
65.404 mg
81 mg
1.645 mg
0 IU
1 IU
3.374 mcg
5.435 mg
5.405 mg
31.612 mg
5.473 mg
242 mcg
4.406 mcg
1.234 mg
171 mg
57 mg
2.207 mg
13.324 mcg
0.284 mg
0.417 mg
931 mg
65 g
20 g
Total
Yeast
tbsp
1
Percent Daily Value
2 %
1 %
300 mg
2400 mg
300 g
25 g
0
3
16
39
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
17 %
7 %
109 %
8 %
9 %
0%
2%
4%
362 %
318 %
158 %
274 %
60 %
73 %
12 %
17 %
14 %
15 %
19 %
14 %
21 %
27 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
4
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bok Choy-Kiwi-Strawberry Smoothie
Serving Size: 1 recipe
Recipe: 1 cup bok choy, fresh, raw  1 cup kiwi, green, cut pieces  1 cup strawberries, frozen, unsweetened 
1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
1
1
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
2
0
0
0
0
0
0
Daily Value 1
Per Serving
229 kcal
15 kcal
1.776 g
0.143 g
0.000 g
0 mg
74 mg
52.057 g
12.889 g
27.086 g
8.645 g
3384 IU
289.412 mg
188 mg
3.200 mg
0 IU
5 IU
109.252 mcg
5.413 mg
5.463 mg
32.829 mg
5.599 mg
261 mcg
4.406 mcg
1.202 mg
212 mg
84 mg
2.475 mg
14.594 mcg
0.468 mg
0.980 mg
1241 mg
65 g
20 g
Total
Yeast
tbsp
1
Percent Daily Value
3 %
1 %
300 mg
2400 mg
300 g
25 g
0
3
17
52
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
17 %
68 %
482 %
19 %
18 %
0%
15 %
137 %
361 %
321 %
164 %
280 %
65 %
73 %
12 %
21 %
21 %
17 %
21 %
23 %
49 %
35 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
5
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bok Choy-Orange-Pineapple Smoothie
Serving Size: 1 recipe
Recipe: 1 cup bok choy, fresh, raw  2 small oranges, approx. 1 cup  1 cup pineapple chunks, fresh 
1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
2
2
0
0
0
0
0
0
Daily Value 1
Amount Reported
170 kcal
8 kcal
0.911 g
0.107 g
0.000 g
0 mg
59 mg
38.420 g
7.414 g
26.054 g
7.436 g
3439 IU
161.442 mg
147 mg
1.559 mg
0 IU
0 IU
33.005 mcg
5.529 mg
5.428 mg
32.289 mg
5.666 mg
237 mcg
4.406 mcg
1.226 mg
149 mg
57 mg
2.184 mg
13.333 mcg
0.334 mg
1.717 mg
706 mg
65 g
20 g
Total
Yeast
tbsp
1
Percent Daily Value
1 %
1 %
300 mg
2400 mg
300 g
25 g
0
2
13
30
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
15 %
69 %
269 %
15 %
9 %
0%
2%
41 %
369 %
319 %
161 %
283 %
59 %
73 %
12 %
15 %
14 %
15 %
19 %
17 %
86 %
20 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
6
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Cilantro-Orange-Pineapple Smoothie
Serving Size: 1 recipe
Recipe: 1 cup cilantro, fresh  1 small orange, approx. ½ cup  1 cup pineapple chunks, fresh  1 tbsp nutritional
yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
1.5
1.5
0
0
0
0
0
0
Daily Value 1
Per Serving
164 kcal
7 kcal
0.854 g
0.091 g
0.000 g
0 mg
28 mg
37.481 g
7.162 g
25.368 g
6.727 g
1391 IU
134.262 mg
89 mg
1.282 mg
0 IU
1 IU
50.755 mcg
5.512 mg
5.405 mg
32.118 mg
5.554 mg
201 mcg
4.406 mcg
1.255 mg
130 mg
49 mg
2.148 mg
13.126 mcg
0.372 mg
1.674 mg
613 mg
65 g
20 g
Total
Yeast
tbsp
1
Percent Daily Value
1 %
0 %
300 mg
2400 mg
300 g
25 g
0
1
12
29
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
13 %
28 %
224 %
9 %
7 %
0%
3%
63 %
367 %
318 %
161 %
278 %
50 %
73 %
13 %
13 %
12 %
14 %
19 %
19 %
84 %
18 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
7
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Collards-Muskmelon-Watermelon-Soy Smoothie
Serving Size: 1 recipe
Recipe: 1 cup collards, fresh, raw  ½ cup muskmelon cubes, fresh  ½ cup watermelon cubes, fresh  1 cup soy
milk, unsweetened, organic, with added calcium and vitamin D  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
1.0
0
0
0
0
0
0
Daily Value 1
Per Serving
168 kcal
40 kcal
4.732 g
0.690 g
0.000 g
0 mg
109 mg
22.550 g
7.048 g
12.456 g
13.766 g
6039 IU
48.955 mg
371 mg
1.924 mg
120 IU
2 IU
194.220 mcg
5.431 mg
5.875 mg
32.005 mg
5.539 mg
235 mcg
7.406 mcg
0.998 mg
225 mg
72 mg
2.629 mg
19.030 mcg
0.324 mg
0.567 mg
836 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
7 %
3 %
300 mg
2400 mg
300 g
25 g
0
5
8
28
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
28 %
121 %
82 %
37 %
11 %
30 %
5%
243 %
362 %
346 %
160 %
277 %
59 %
123 %
10 %
23 %
18 %
18 %
27 %
16 %
28 %
24 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
8
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Kale-Orange-Pineapple-Soy Smoothie
Serving Size: 1 recipe
Recipe: 1 cup kale, fresh, raw  1 small orange, approx. ½ cup  1 cup pineapple chunks, fresh  1 cup soy milk,
unsweetened, organic, with added calcium and vitamin D  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
1.5
1.5
0
0
0
0
0
0
Daily Value 1
Per Serving
269 kcal
43 kcal
5.097 g
0.707 g
0.000 g
0 mg
118 mg
47.870 g
10.634 g
27.235 g
15.753 g
11114 IU
211.073 mg
456 mg
3.218 mg
120 IU
2 IU
556.801 mcg
5.642 mg
5.975 mg
32.781 mg
5.812 mg
234 mcg
7.406 mcg
1.302 mg
266 mg
104 mg
2.922 mg
19.186 mcg
0.665 mg
2.478 mg
1129 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
8 %
4 %
300 mg
2400 mg
300 g
25 g
0
5
16
43
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
32 %
222 %
352 %
46 %
18 %
30 %
8%
696 %
376 %
351 %
164 %
291 %
59 %
123 %
13 %
27 %
26 %
19 %
27 %
33 %
124 %
32 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
9
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Kale-Orange-Soy Smoothie
Serving Size: 1 recipe
Recipe: 1 cup kale, fresh, raw  1 small orange, approx. ½ cup  1 cup soy milk, unsweetened, organic, with added
calcium and vitamin D  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
0.5
0
0
0
0
0
0
Daily Value 1
Per Serving
186 kcal
41 kcal
4.899 g
0.692 g
0.000 g
0 mg
123 mg
26.222 g
8.324 g
10.983 g
14.862 g
11018 IU
132.203 mg
440 mg
2.740 mg
120 IU
2 IU
555.646 mcg
5.511 mg
5.923 mg
31.956 mg
5.627 mg
204 mcg
7.406 mcg
0.951 mg
252 mg
86 mg
2.741 mg
19.021 mcg
0.500 mg
0.949 mg
950 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
8 %
3 %
300 mg
2400 mg
300 g
25 g
0
5
9
33
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
30 %
220 %
220 %
44 %
15 %
30 %
8%
695 %
367 %
348 %
160 %
281 %
51 %
123 %
10 %
25 %
21 %
18 %
27 %
25 %
47 %
27 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
10
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Kale-Coconut-Green Tea Smoothie
Serving Size: 1 recipe
Recipe: 1 cup kale, fresh, raw  ¾ cup coconut milk, canned, unsweetened, ~14g fat per 1/3 cup  1 tsp matcha
green tea powder  1 tsp cardamom  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0
0.75
Daily Value 1
Per Serving
409 kcal
303 kcal
36.167 g
31.662 g
0.000 g
0 mg
33 mg
24.676 g
3.437 g
8.326 g
5.172 g
10302 IU
82.687 mg
39 mg
3.268 mg
0 IU
2 IU
547.561 mcg
0.117 mg
0.422 mg
1.839 mg
0.237 mg
162 mcg
0.000 mcg
0.601 mg
166 mg
131 mg
1.702 mg
7.433 mcg
0.620 mg
7.629 mg
1594 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
56 %
158 %
300 mg
2400 mg
300 g
25 g
0
1
8
14
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
10 %
206 %
138 %
4 %
18 %
0%
6%
684 %
8%
25 %
9%
12 %
40 %
0%
6%
17 %
33 %
11 %
11 %
31 %
381 %
46 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
11
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Parsley-Grape Smoothie
Serving Size: 1 recipe
Recipe: 1 cup parsley, fresh  2 cups grapes, green, fresh  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
2.0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
2.0
0
0
0
0
0
0
Daily Value 1
Per Serving
263 kcal
12 kcal
1.415 g
0.301 g
0.000 g
0 mg
59 mg
62.426 g
6.846 g
47.260 g
8.549 g
5254 IU
112.416 mg
131 mg
5.231 mg
0 IU
2 IU
1028.092 mcg
5.547 mg
5.558 mg
32.199 mg
5.601 mg
229 mcg
4.406 mcg
0.964 mg
191 mg
67 mg
2.656 mg
12.699 mcg
0.584 mg
0.362 mg
1085 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
2 %
2 %
300 mg
2400 mg
300 g
25 g
0
2
21
27
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
17 %
105 %
187 %
13 %
29 %
0%
8%
1285 %
370 %
327 %
161 %
280 %
57 %
73 %
10 %
19 %
17 %
18 %
18 %
29 %
18 %
31 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
12
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Parsley-Grape-Kiwi Smoothie
Serving Size: 1 recipe
Recipe: 1 cup parsley, fresh  1 cup grapes, green, fresh  1 kiwi fruit, green fresh, approx. 1/3 cup 
1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
1.25
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.25
0
0
0
0
0
0
Daily Value 1
Per Serving
201 kcal
13 kcal
1.532 g
0.240 g
0.000 g
0 mg
58 mg
45.210 g
7.557 g
30.088 g
8.249 g
5214 IU
160.071 mg
140 mg
4.902 mg
0 IU
3 IU
1033.853 mcg
5.462 mg
5.469 mg
32.151 mg
5.515 mg
244 mcg
4.406 mcg
1.015 mg
185 mg
68 mg
2.647 mg
12.686 mcg
0.482 mg
0.323 mg
1012 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
2 %
1 %
300 mg
2400 mg
300 g
25 g
0
2
15
30
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
16 %
104 %
267 %
14 %
27 %
0%
10 %
1292 %
364 %
322 %
161 %
276 %
61 %
73 %
10 %
18 %
17 %
18 %
18 %
24 %
16 %
29 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
13
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Spinach-Blueberry-Coconut Smoothie
Serving Size: 1 recipe
Recipe: 1 cup spinach, fresh, raw  1 cup blueberries, frozen, unsweetened  1 cup coconut milk, full fat  1 tsp
cinnamon, ground  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
1.0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.0
0
0
0
0
0
1.0
Daily Value 1
Per Serving
624 kcal
415 kcal
49.503 g
42.264 g
0.000 g
0 mg
63 mg
47.863 g
12.474 g
29.763 g
10.192 g
2927 IU
16.787 mg
94 mg
3.714 mg
0 IU
3 IU
183.629 mcg
5.438 mg
5.430 mg
33.821 mg
5.554 mg
239 mcg
4.406 mcg
1.256 mg
272 mg
123 mg
3.492 mg
21.384 mcg
0.747 mg
2.958 mg
1008 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
76 %
211 %
300 mg
2400 mg
300 g
25 g
0
3
16
50
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
20 %
59 %
28 %
9 %
21 %
0%
9%
230 %
363 %
319 %
169 %
278 %
60 %
73 %
13 %
27 %
31 %
23 %
31 %
37 %
148 %
29 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
14
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Spinach-Honeydew-Kiwi-Almond Smoothie
Serving Size: 1 recipe
Recipe: 1 cup spinach, fresh, raw  1 cup honeydew melon cubes, fresh  1 kiwi fruit, green, approx. 1/3 cup  1 cup
almond milk, unsweetened, with added calcium and vitamin D  1 tbsp nutritional yeast  water/ice as desired
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
1.25
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.25
0
0
0
0
0
0
Daily Value 1
Per Serving
182 kcal
35 kcal
4.186 g
0.390 g
0.001 g
0 mg
246 mg
32.832 g
6.992 g
20.404 g
8.452 g
3458 IU
102.993 mg
525 mg
2.100 mg
100 IU
17 IU
177.607 mcg
5.407 mg
5.886 mg
32.213 mg
5.548 mg
243 mcg
7.406 mcg
1.012 mg
193 mg
82 mg
3.427 mg
14.126 mcg
0.318 mg
0.575 mg
982 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
6 %
2 %
300 mg
2400 mg
300 g
25 g
0
10
11
28
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
17 %
69 %
172 %
52 %
12 %
25 %
58 %
222 %
360 %
346 %
161 %
277 %
61 %
123 %
10 %
19 %
20 %
23 %
20 %
16 %
29 %
28 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
15
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Spinach-Strawberry-Peach Smoothie
Serving Size: 1 recipe
Recipe: 1 cup spinach, fresh, raw  1 cup strawberries, fresh  1 cup peach slices, fresh  1 tbsp nutritional yeast 
water/ice as desired
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
1.0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
1.0
2.0
0
0
0
0
0
0
Daily Value 1
Per Serving
146 kcal
12 kcal
1.391 g
0.129 g
0.000 g
0 mg
33 mg
30.805 g
7.998 g
20.088 g
7.817 g
3332 IU
103.266 mg
72 mg
2.212 mg
0 IU
3 IU
152.042 mcg
5.382 mg
5.424 mg
32.858 mg
5.452 mg
231 mcg
4.406 mcg
1.008 mg
176 mg
69 mg
2.398 mg
13.367 mcg
0.296 mg
0.971 mg
857 mg
65 g
20 g
Total
Yeast
tbsp
1.0
Percent Daily Value
2 %
1 %
300 mg
2400 mg
300 g
25 g
0
1
10
32
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
16 %
67 %
172 %
7 %
12 %
0%
10 %
190 %
359 %
319 %
164 %
273 %
58 %
73 %
10 %
18 %
17 %
16 %
19 %
15 %
49 %
24 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
16
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Basic Meat and Greens: Ham and Collards Skillet Meal
Serving Size: 1/4 recipe
Recipe: 4 cup collards, fresh, raw  6 cloves garlic  4 slices bacon, gluten/nitrate/MSG-free  1 lb ham,
nitrate/gluten/MSG- free (13.6 oz cooked)  1 tbsp balsamic vinegar  2 tbsp ginger root, sliced  ½ tsp sea salt
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0.75
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
3.5
3.5
0
0
Daily Value 1
Per Serving
247 kcal
119 kcal
13.173 g
4.505 g
0.061 g
67 mg
1933 mg
4.866 g
1.325 g
0.973 g
26.009 g
3395 IU
9.162 mg
77 mg
2.015 mg
35 IU
1 IU
184.008 mcg
0.762 mg
0.389 mg
7.110 mg
0.441 mg
42 mcg
0.773 mcg
0.912 mg
335 mg
35 mg
2.824 mg
24.918 mcg
0.190 mg
0.311 mg
523 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
20 %
23 %
300 mg
2400 mg
300 g
25 g
22
81
2
5
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
52 %
68 %
15 %
8 %
11 %
9%
4%
230 %
51 %
23 %
36 %
22 %
11 %
13 %
9%
33 %
9%
19 %
36 %
10 %
16 %
15 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
17
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Basic Meat and Greens: Lamb Chops and Broccoli Skillet Meal
Serving Size: 1/4 recipe
Recipe: 1 lb lamb chops, with bone  1 tbsp coconut oil  6 cups broccoli, fresh  2 tbsp balsamic vinegar 
½ tsp sea salt  2 tsp rosemary, fresh
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.5
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
1.5
1.5
0.25
0
Daily Value 1
Per Serving
174 kcal
71 kcal
8.085 g
4.535 g
0.180 g
41 mg
379 mg
10.656 g
4.287 g
2.980 g
15.894 g
2001 IU
83.588 mg
59 mg
1.932 mg
11 IU
4 IU
183.558 mcg
0.135 mg
0.299 mg
3.541 mg
0.335 mg
149 mcg
1.163 mcg
1.111 mg
179 mg
40 mg
2.779 mg
15.959 mcg
0.135 mg
0.275 mg
538 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
12 %
23 %
300 mg
2400 mg
300 g
25 g
14
16
4
17
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
32 %
40 %
139 %
6 %
11 %
3%
13 %
229 %
9%
18 %
18 %
17 %
37 %
19 %
11 %
18 %
10 %
19 %
23 %
7%
14 %
15 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
18
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Basic Meat and Greens: Steak and Mustard Greens Skillet Meal
Serving Size: 1/4 recipe
Recipe: 1 lb beef steak with bone  1 lb mushrooms, fresh, raw  2 tbsp balsamic vinegar  4 cloves garlic 
1 tbsp coconut oil  6 cups mustard greens, fresh, raw  ½ tsp sea salt
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
2.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
2.0
2.0
0.25
0
Daily Value 1
Per Serving
233 kcal
113 kcal
12.753 g
6.420 g
0.407 g
61 mg
335 mg
8.032 g
3.254 g
3.126 g
23.494 g
4648 IU
22.661 mg
73 mg
3.637 mg
11 IU
2 IU
221.287 mcg
0.139 mg
0.390 mg
7.293 mg
0.445 mg
74 mcg
1.123 mcg
2.189 mg
229 mg
35 mg
4.157 mg
30.641 mcg
0.516 mg
0.359 mg
612 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
20 %
32 %
300 mg
2400 mg
300 g
25 g
20
14
3
13
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
47 %
93 %
38 %
7 %
20 %
3%
6%
277 %
9%
23 %
36 %
22 %
19 %
19 %
22 %
23 %
9%
28 %
44 %
26 %
18 %
17 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
19
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Basic Meat and Greens: Salmon and Mustard Greens Skillet Meal
Serving Size: 1/4 recipe
Recipe: 3 thick slices bacon, nitrate/gluten/MSG-free  1 large onion  2 tbsp ginger root, raw, sliced  1 lb mustard
greens, fresh, raw  2 tbsp vinegar  1.25 lb salmon, fresh or frozen  1 tsp lime juice, fresh
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.75
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
4.5
0
4.5
0
0
Daily Value 1
Per Serving
367 kcal
190 kcal
21.137 g
6.319 g
0.132 g
97 mg
301 mg
5.946 g
2.369 g
1.824 g
36.924 g
6124 IU
27.585 mg
93 mg
1.377 mg
836 IU
4 IU
278.257 mcg
0.217 mg
0.235 mg
10.910 mg
0.893 mg
91 mcg
4.155 mcg
1.884 mg
522 mg
65 mg
1.103 mg
24.376 mcg
0.235 mg
0.343 mg
892 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
33 %
32 %
300 mg
2400 mg
300 g
25 g
32
13
2
9
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
74 %
122 %
46 %
9 %
8 %
209 %
15 %
348 %
14 %
14 %
55 %
45 %
23 %
69 %
19 %
52 %
16 %
7%
35 %
12 %
17 %
25 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
20
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Basic Meat and Greens: Pork Chops and Red Cabbage Skillet Meal
Serving Size: 1/4 recipe
Recipe: 2 lb pork chops, fresh, with bone ™ 1 tbsp coconut oil  4 cloves garlic  1 tbsp red wine  2 tbsp ginger
root, fresh, raw, sliced  4 cups red cabbage, fresh, raw  1 tsp sea salt
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.5
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
4.0
4.0
0.25
0
Daily Value 1
Amount Reported
331 kcal
153 kcal
17.109 g
7.769 g
0.046 g
103 mg
667 mg
6.305 g
1.878 g
2.323 g
36.776 g
34 IU
24.796 mg
45 mg
1.767 mg
37 IU
1 IU
32.301 mcg
0.843 mg
0.431 mg
6.967 mg
0.690 mg
28 mcg
0.687 mcg
0.854 mg
303 mg
44 mg
3.715 mg
55.233 mcg
0.069 mg
0.226 mg
653 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
26 %
39 %
300 mg
2400 mg
300 g
25 g
34
28
2
8
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
74 %
1 %
41 %
4 %
10 %
9%
2%
40 %
56 %
25 %
35 %
35 %
7%
11 %
9%
30 %
11 %
25 %
79 %
3%
11 %
19 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
21
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Basic Meat and Greens: Heart and Mustard Greens Skillet Meal
Serving Size: 1/4 recipe
Recipe: 1.5 lb beef heart, fresh, raw  mushrooms, fresh, raw  2 tbsp balsamic vinegar  4 cloves garlic  2 tbsp
coconut oil  6 cups mustard greens, fresh, raw  ½ tsp sea salt
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.75
2.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Mandatory Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Voluntary Components
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
4.0
0
0
4.0
0.5
0
Daily Value 1
Amount Reported
307 kcal
126 kcal
14.293 g
8.167 g
0.255 g
247 mg
377 mg
8.081 g
3.203 g
3.071 g
36.701 g
4648 IU
22.567 mg
73 mg
9.348 mg
10
2
220.860
0.209
1.678
11.483
0.467
73
12.511
3.601
397
46
4.137
55.073
1.103
0.387
695
65 g
20 g
IU
IU
mcg
mg
mg
mg
mg
mcg
mcg
mg
mg
mg
mg
mcg
mg
mg
mg
Total
0
22 %
41 %
82
16
3
13
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
73
93
38
7
52
%
%
%
%
%
IU
IU
mcg
mg
mg
mg
mg
mcg
mcg
mg
mg
mg
mg
mcg
mg
mg
mg
tbsp
Percent Daily Value
300 mg
2400 mg
300 g
25 g
400
30
80
1.5
1.7
20
2.0
400
6
10
1000
400
15
70
2.0
2.0
3500
Yeast
2%
6%
276 %
14 %
99 %
57 %
23 %
18 %
209 %
36 %
40 %
12 %
28 %
79 %
55 %
19 %
20 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
22
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Algerian Chicken
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.25
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
1.0
0.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.25
0
0
3.5
3.5
0.25
0
Daily Value 1
Per Serving
386 kcal
189 kcal
21.182 g
7.801 g
0.362 g
94 mg
602 mg
19.126 g
6.383 g
5.588 g
31.847 g
4241 IU
34.293 mg
136 mg
4.648 mg
9 IU
3 IU
59.213 mcg
0.235 mg
0.424 mg
9.059 mg
0.643 mg
69 mcg
0.358 mcg
1.504 mg
268 mg
69 mg
3.268 mg
22.965 mcg
0.313 mg
0.860 mg
805 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
33 %
39 %
300 mg
2400 mg
300 g
25 g
31
25
6
26
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
64 %
85 %
57 %
14 %
26 %
2%
11 %
74 %
16 %
25 %
45 %
32 %
17 %
6%
15 %
27 %
17 %
22 %
33 %
16 %
43 %
23 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
23
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Algerian Vegetarian
Serving Size: 1/4 recipe
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.25
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
1.0
0.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.25
0
0
0
0
0.25
0
Daily Value 1
Per Serving
116 kcal
36 kcal
4.251 g
3.096 g
0.000 g
0 mg
693 mg
19.622 g
6.382 g
6.173 g
3.861 g
4159 IU
34.335 mg
118 mg
3.115 mg
0 IU
3 IU
54.614 mcg
0.166 mg
0.197 mg
1.863 mg
0.320 mg
60 mcg
0.000 mcg
0.350 mg
77 mg
45 mg
0.645 mg
1.179 mcg
0.201 mg
0.780 mg
527 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
7 %
15 %
300 mg
2400 mg
300 g
25 g
0
29
7
26
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
8 %
83 %
57 %
12 %
17 %
0%
9%
68 %
11 %
12 %
9%
16 %
15 %
0%
4%
8%
11 %
4%
2%
10 %
39 %
15 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
24
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Algerian Chicken (Paleo Plus™ Version)
Serving Size: 1/4 recipe (replace green beans with asparagus)
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.25
2.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.25
0
0
3.5
3.5
0.25
0
Daily Value 1
Per Serving
377 kcal
189 kcal
21.161 g
7.796 g
0.362 g
94 mg
618 mg
15.956 g
5.507 g
5.575 g
32.843 g
4756 IU
33.671 mg
118 mg
5.096 mg
9 IU
5 IU
105.258 mcg
0.359 mg
0.494 mg
9.761 mg
0.682 mg
219 mcg
0.358 mcg
1.705 mg
304 mg
67 mg
3.750 mg
30.331 mcg
0.458 mg
0.752 mg
930 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
33 %
39 %
300 mg
2400 mg
300 g
25 g
31
26
5
22
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
66 %
95 %
56 %
12 %
28 %
2%
18 %
132 %
24 %
29 %
49 %
34 %
55 %
6%
17 %
30 %
17 %
25 %
43 %
23 %
38 %
27 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
25
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Rosemary Chicken
Serving Size: 1/8 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0.5
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.5
0
0
1.5
1.5
0
0
Daily Value 1
Per Serving
175 kcal
70 kcal
7.834 g
3.333 g
0.126 g
45 mg
198 mg
10.009 g
3.078 g
3.633 g
16.837 g
2876 IU
3.719 mg
33 mg
2.188 mg
5 IU
1 IU
6.393 mcg
0.125 mg
0.262 mg
4.239 mg
0.323 mg
24 mcg
0.192 mcg
1.561 mg
160 mg
28 mg
2.784 mg
26.172 mcg
0.319 mg
0.199 mg
421 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
12 %
17 %
300 mg
2400 mg
300 g
25 g
15
8
3
12
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
34 %
58 %
6 %
3 %
12 %
1%
3%
8%
8%
15 %
21 %
16 %
6%
3%
16 %
16 %
7%
19 %
37 %
16 %
10 %
12 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
26
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Liver, Onions and Mushrooms
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
4.0
0
0.5
4.5
0
0
Daily Value 1
Per Serving
334 kcal
132 kcal
14.620 g
4.650 g
0.155 g
678 mg
753 mg
12.740 g
2.049 g
5.814 g
36.622 g
15656 IU
38.787 mg
38 mg
14.781 mg
10 IU
2 IU
0.450 mcg
0.470 mg
2.516 mg
16.566 mg
1.090 mg
699 mcg
19.979 mcg
8.933 mg
624 mg
49 mg
5.744 mg
111.631 mcg
0.859 mg
0.607 mg
682 mg
65 g
20 g
300 mg
2400 mg
300 g
25 g
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
Total
Yeast
tbsp
0
Percent Daily Value
22 %
23 %
226
31
4
8
%
%
%
%
73 %
313 %
65 %
4 %
82 %
2%
5%
1%
31 %
148 %
83 %
55 %
175 %
333 %
89 %
62 %
12 %
38 %
159 %
43 %
30 %
19 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
27
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Liver Pate
Serving Size: 1/2 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
4.0
0
0.5
4.5
0
0
Daily Value 1
Per Serving
601 kcal
370 kcal
41.620 g
8.378 g
0.198 g
678 mg
760 mg
18.168 g
2.049 g
10.579 g
36.778 g
15656 IU
38.787 mg
47 mg
15.162 mg
10 IU
7 IU
16.704 mcg
0.470 mg
2.516 mg
16.566 mg
1.090 mg
699 mcg
19.979 mcg
8.933 mg
630 mg
53 mg
5.770 mg
111.663 mcg
0.867 mg
0.648 mg
718 mg
65 g
20 g
300 mg
2400 mg
300 g
25 g
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
Total
Yeast
tbsp
0
Percent Daily Value
64 %
42 %
226
32
6
8
%
%
%
%
74 %
313 %
65 %
5 %
84 %
2%
24 %
21 %
31 %
148 %
83 %
55 %
175 %
333 %
89 %
63 %
13 %
38 %
160 %
43 %
32 %
21 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
28
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Wahls Pizza
Serving Size: 1 recipe
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0.75
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0.25
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.75
0
0
2.5
2.5
0
0
Daily Value 1
Per Serving
550 kcal
215 kcal
24.555 g
5.819 g
0.370 g
64 mg
1191 mg
38.087 g
7.162 g
5.626 g
45.493 g
1994 IU
56.099 mg
157 mg
6.198 mg
15 IU
6 IU
64.541 mcg
0.185 mg
0.295 mg
6.354 mg
0.686 mg
43 mcg
2.054 mcg
0.938 mg
416 mg
97 mg
6.805 mg
29.956 mcg
0.448 mg
0.664 mg
810 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
38 %
29 %
300 mg
2400 mg
300 g
25 g
21
50
13
29
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
91 %
40 %
93 %
16 %
34 %
4%
20 %
81 %
12 %
17 %
32 %
34 %
11 %
34 %
9%
42 %
24 %
45 %
43 %
22 %
33 %
23 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
29
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Rawmeson
Serving Size: 1/16 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0
0
Daily Value 1
Per Serving
33 kcal
16 kcal
1.859 g
0.183 g
0.000 g
0 mg
75 mg
2.326 g
1.242 g
0.065 g
2.677 g
1 IU
0.033 mg
6 mg
0.285 mg
0 IU
0 IU
0.068 mcg
2.652 mg
2.648 mg
15.450 mg
2.657 mg
69 mcg
2.203 mcg
0.301 mg
57 mg
10 mg
0.959 mg
6.291 mcg
0.075 mg
0.111 mg
99 mg
65 g
20 g
Total
Yeast
tbsp
0.5
Percent Daily Value
3 %
1 %
300 mg
2400 mg
300 g
25 g
0
3
1
5
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
5 %
0 %
0 %
1 %
2 %
0%
0%
0%
177 %
156 %
77 %
133 %
17 %
37 %
3%
6%
2%
6%
9%
4%
6%
3%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
30
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bone Broth-Avocado Soup
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
0.5
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.5
0
0
0
0
0
0.5
Daily Value 1
Per Serving
605 kcal
452 kcal
53.547 g
28.311 g
0.085 g
5 mg
465 mg
23.382 g
10.626 g
7.074 g
15.815 g
204 IU
15.455 mg
66 mg
3.123 mg
6 IU
4 IU
31.081 mcg
0.160 mg
0.317 mg
8.886 mg
0.554 mg
155 mcg
0.480 mcg
2.354 mg
307 mg
95 mg
2.308 mg
14.645 mcg
0.824 mg
1.834 mg
1450 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
82 %
142 %
300 mg
2400 mg
300 g
25 g
2
19
8
43
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
32 %
4 %
26 %
7 %
17 %
2%
14 %
39 %
11 %
19 %
44 %
28 %
39 %
8%
24 %
31 %
24 %
15 %
21 %
41 %
92 %
41 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
31
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bone Broth-Carrot Soup
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
0.5
0
0
0
0
0
0.5
Daily Value 1
Per Serving
344 kcal
252 kcal
29.884 g
24.595 g
0.042 g
3 mg
277 mg
15.159 g
3.177 g
9.101 g
8.090 g
10193 IU
5.455 mg
44 mg
2.273 mg
3 IU
1 IU
6.489 mcg
0.080 mg
0.097 mg
4.218 mg
0.152 mg
38 mcg
0.240 mcg
0.438 mg
175 mg
58 mg
1.234 mg
9.116 mcg
0.474 mg
1.463 mg
745 mg
65 g
20 g
300 mg
2400 mg
300 g
25 g
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
Total
Yeast
tbsp
0
Percent Daily Value
46 %
123 %
1
12
5
13
%
%
%
%
16 %
204 %
9 %
4 %
13 %
1%
3%
8%
5%
6%
21 %
8%
10 %
4%
4%
17 %
14 %
8%
13 %
24 %
73 %
21 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
32
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bone Broth-Cauliflower-Turmeric Soup
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0
0.5
Daily Value 1
Per Serving
335 kcal
252 kcal
29.887 g
24.605 g
0.043 g
3 mg
251 mg
12.611 g
2.562 g
7.228 g
8.705 g
2 IU
28.479 mg
40 mg
2.354 mg
3 IU
0 IU
9.768 mcg
0.072 mg
0.096 mg
3.895 mg
0.200 mg
57 mcg
0.240 mcg
0.643 mg
181 mg
58 mg
1.260 mg
9.788 mcg
0.472 mg
1.504 mg
714 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
46 %
123 %
300 mg
2400 mg
300 g
25 g
1
10
4
10
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
17 %
0 %
47 %
4 %
13 %
1%
1%
12 %
5%
6%
19 %
10 %
14 %
4%
6%
18 %
15 %
8%
14 %
24 %
75 %
20 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
33
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bone Broth-Pepper Soup
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.5
0
0
0
0
0
0.5
Daily Value 1
Per Serving
327 kcal
251 kcal
29.748 g
24.545 g
0.042 g
3 mg
236 mg
10.998 g
2.156 g
8.072 g
7.853 g
1442 IU
60.205 mg
24 mg
1.807 mg
3 IU
1 IU
3.526 mcg
0.062 mg
0.097 mg
3.995 mg
0.196 mg
47 mcg
0.240 mcg
0.411 mg
162 mg
53 mg
1.147 mg
9.036 mcg
0.443 mg
1.334 mg
610 mg
Total
tbsp
0
Percent Daily Value
65 g
20 g
46 %
123 %
300 mg
2400 mg
300 g
25 g
1
10
4
9
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
Yeast
%
%
%
%
16 %
29 %
100 %
2 %
10 %
1%
4%
4%
4%
6%
20 %
10 %
12 %
4%
4%
16 %
13 %
8%
13 %
22 %
67 %
17 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
34
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Coconut Milk-Fish Soup
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
1.5
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
4.5
0
4.5
0
0.25
Daily Value 1
Per Serving
641 kcal
373 kcal
42.892 g
23.462 g
0.121 g
117 mg
780 mg
18.876 g
5.780 g
8.595 g
47.953 g
7655 IU
73.400 mg
177 mg
4.463 mg
1411 IU
6 IU
123.669 mcg
0.181 mg
0.554 mg
21.031 mg
1.140 mg
186 mcg
4.168 mcg
2.746 mg
797 mg
239 mg
2.779 mg
76.736 mcg
0.642 mg
1.574 mg
1941 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
66 %
117 %
300 mg
2400 mg
300 g
25 g
39
33
6
23
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
96 %
153 %
122 %
18 %
25 %
353 %
19 %
155 %
12 %
33 %
105 %
57 %
47 %
69 %
27 %
80 %
60 %
19 %
110 %
32 %
79 %
55 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
35
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Seafood Tomato Soup
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0.75
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.25
0.75
0
0
2.0
2.0
0
0
Daily Value 1
Per Serving
182 kcal
38 kcal
4.210 g
1.057 g
0.051 g
103 mg
1366 mg
14.265 g
1.987 g
6.121 g
22.574 g
1416 IU
97.691 mg
116 mg
2.676 mg
5 IU
4 IU
14.329 mcg
0.114 mg
0.165 mg
5.385 mg
0.457 mg
52 mcg
4.372 mcg
0.630 mg
427 mg
61 mg
1.722 mg
34.055 mcg
0.616 mg
0.589 mg
794 mg
65 g
20 g
300 mg
2400 mg
300 g
25 g
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
Total
Yeast
tbsp
0
Percent Daily Value
6 %
5 %
34
57
5
8
%
%
%
%
45 %
28 %
163 %
12 %
15 %
1%
13 %
18 %
8%
10 %
27 %
23 %
13 %
73 %
6%
43 %
15 %
11 %
49 %
31 %
29 %
23 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
36
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Kale-Sausage Soup
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
0.5
0
0
3.0
3.0
0
0.25
Daily Value 1
Per Serving
653 kcal
436 kcal
49.927 g
28.249 g
0.801 g
56 mg
1569 mg
30.325 g
4.943 g
13.933 g
24.629 g
20664 IU
51.389 mg
126 mg
3.764 mg
44 IU
3 IU
611.809 mcg
0.429 mg
0.332 mg
9.267 mg
0.519 mg
53 mcg
1.483 mcg
1.039 mg
346 mg
84 mg
2.940 mg
24.564 mcg
0.758 mg
1.835 mg
1232 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
77 %
141 %
300 mg
2400 mg
300 g
25 g
19
65
10
20
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
49 %
413 %
86 %
13 %
21 %
11 %
10 %
765 %
29 %
20 %
46 %
26 %
13 %
25 %
10 %
35 %
21 %
20 %
35 %
38 %
92 %
35 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
37
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Vegetarian Kale Soup
Serving Size: 1/4 recipe
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0.5
0.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
0.5
0
0
0
0
0
0.25
Daily Value 1
Per Serving
406 kcal
176 kcal
20.975 g
17.937 g
0.000 g
0 mg
2225 mg
49.328 g
10.497 g
19.253 g
11.187 g
21673 IU
52.071 mg
117 mg
4.251 mg
0 IU
2 IU
610.425 mcg
0.300 mg
0.149 mg
2.018 mg
0.423 mg
214 mcg
0.000 mcg
1.013 mg
250 mg
110 mg
2.098 mg
6.824 mcg
0.673 mg
1.753 mg
885 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
32 %
90 %
300 mg
2400 mg
300 g
25 g
0
93
16
42
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
22 %
433 %
87 %
12 %
24 %
0%
8%
763 %
20 %
9%
10 %
21 %
53 %
0%
10 %
25 %
28 %
14 %
10 %
34 %
88 %
25 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
38
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Red Chili with Beans
Serving Size: 1/4 recipe
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
1.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.25
0
0
3.0
3.0
0
0
Daily Value 1
Per Serving
462 kcal
130 kcal
14.468 g
5.115 g
0.368 g
67 mg
1778 mg
42.974 g
12.661 g
13.733 g
43.463 g
3912 IU
23.006 mg
142 mg
8.505 mg
6 IU
7 IU
16.703 mcg
0.397 mg
0.548 mg
13.943 mg
0.782 mg
154 mcg
2.611 mcg
1.519 mg
532 mg
115 mg
6.660 mg
42.784 mcg
0.905 mg
1.245 mg
2004 mg
Total
Coconut
Oil Milk
Total
Yeast
tbsp
0
Percent Daily Value
65 g
20 g
22 %
26 %
300 mg
2400 mg
300 g
25 g
22 %
74 %
14 %
51 %
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
87 %
78 %
38 %
14 %
47 %
2%
22 %
21 %
26 %
32 %
70 %
39 %
39 %
44 %
15 %
53 %
29 %
44 %
61 %
45 %
62 %
57 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
39
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Seafood Stew
Serving Size: 1/4 recipe
Recipe: uses 1 lb raw oysters
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
2.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
0.5
0
2.0
0
2.0
0
0.25
Daily Value 1
Per Serving
333 kcal
192 kcal
22.792 g
18.420 g
0.039 g
45 mg
833 mg
24.921 g
6.725 g
10.556 g
12.872 g
7073 IU
45.712 mg
125 mg
8.282 mg
7 IU
3 IU
21.396 mcg
0.181 mg
0.398 mg
6.661 mg
0.350 mg
76 mcg
9.969 mcg
2.633 mg
295 mg
88 mg
46.146 mg
36.097 mcg
3.969 mg
1.517 mg
992 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
35 %
92 %
300 mg
2400 mg
300 g
25 g
15
35
8
27
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
26 %
141 %
76 %
13 %
46 %
2%
9%
27 %
12 %
23 %
33 %
18 %
19 %
166 %
26 %
30 %
22 %
308 %
52 %
198 %
76 %
28 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
40
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Seafood Stew (Wahls Paleo™ Version)
Serving Size: 1/4 recipe
Recipe: uses 2 lbs raw oysters
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
2.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0.5
0.5
0
4.0
0
4.0
0
0.25
Daily Value 1
Per Serving
391 kcal
210 kcal
24.731 g
18.957 g
0.077 g
90 mg
927 mg
28.011 g
6.725 g
11.253 g
19.347 g
7123 IU
45.712 mg
191 mg
13.504 mg
9 IU
4 IU
22.530 mcg
0.201 mg
0.500 mg
7.710 mg
0.385 mg
84 mcg
19.892 mcg
2.887 mg
405 mg
108 mg
90.712 mg
58.493 mcg
7.205 mg
1.852 mg
1070 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
38 %
95 %
300 mg
2400 mg
300 g
25 g
30
39
9
27
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
39 %
142 %
76 %
19 %
75 %
2%
14 %
28 %
13 %
29 %
39 %
19 %
21 %
332 %
29 %
41 %
27 %
605 %
84 %
360 %
93 %
31 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
41
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Seafood Stew (Wahls Paleo Plus™ Version)
Serving Size: 1/4 recipe
Recipe: uses 1 lb raw oysters and omits butternut squash
Diet Category: Wahls™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
2.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
2.0
0
2.0
0
0.25
Daily Value 1
Per Serving
309 kcal
192 kcal
22.737 g
18.408 g
0.039 g
45 mg
830 mg
18.577 g
4.790 g
9.364 g
12.328 g
327 IU
36.580 mg
100 mg
7.919 mg
7 IU
2 IU
20.791 mcg
0.137 mg
0.388 mg
6.075 mg
0.275 mg
64 mcg
9.969 mcg
2.416 mg
279 mg
71 mg
46.068 mg
35.794 mcg
3.930 mg
1.413 mg
65 g
20 g
300 mg
2400 mg
300 g
25 g
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
820 mg
3500
mg
Total
Yeast
tbsp
0
Percent Daily Value
35 %
92 %
15
35
6
19
%
%
%
%
25 %
7 %
61 %
10 %
44 %
2%
6%
26 %
9%
23 %
30 %
14 %
16 %
166 %
24 %
28 %
18 %
307 %
51 %
197 %
71 %
23 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
42
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Salmon Salad
Serving Size: 1/3 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
4.0
0
4.0
0
0
Daily Value 1
Per Serving
203 kcal
65 kcal
7.256 g
1.313 g
0.000 g
101 mg
913 mg
5.352 g
0.666 g
3.434 g
29.549 g
552 IU
8.089 mg
358 mg
1.580 mg
573 IU
3 IU
84.653 mcg
0.050 mg
0.270 mg
9.591 mg
0.185 mg
20 mcg
6.089 mcg
0.787 mg
471 mg
51 mg
1.522 mg
49.026 mcg
0.225 mg
0.143 mg
476 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
11 %
7 %
300 mg
2400 mg
300 g
25 g
34
38
2
3
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
59 %
11 %
13 %
36 %
9 %
143 %
9%
106 %
3%
16 %
48 %
9%
5%
101 %
8%
47 %
13 %
10 %
70 %
11 %
7%
14 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
43
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Chicken Salad
Serving Size: 1/3 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
4.0
4.0
0
0
Daily Value 1
Per Serving
234 kcal
58 kcal
6.487 g
1.727 g
0.103 g
97 mg
510 mg
5.352 g
0.666 g
3.434 g
36.604 g
493 IU
8.089 mg
34 mg
1.688 mg
6 IU
1 IU
84.874 mcg
0.091 mg
0.154 mg
14.721 mg
0.744 mg
20 mcg
0.390 mcg
1.209 mg
270 mg
41 mg
1.592 mg
28.420 mcg
0.090 mg
0.115 mg
376 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
10 %
9 %
300 mg
2400 mg
300 g
25 g
32
21
2
3
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
73 %
10 %
13 %
3 %
9 %
1%
3%
106 %
6%
9%
74 %
37 %
5%
7%
12 %
27 %
10 %
11 %
41 %
5%
6%
11 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
44
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Beet Greens and Bacon
Serving Size: 1/3 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
1.0
0.5
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0.25
0.25
0
0
Daily Value 1
Per Serving
176 kcal
134 kcal
14.913 g
5.533 g
0.145 g
22 mg
799 mg
5.351 g
1.817 g
1.037 g
5.722 g
4633 IU
15.996 mg
78 mg
1.392 mg
15 IU
2 IU
292.785 mcg
0.120 mg
0.206 mg
1.507 mg
0.154 mg
9 mcg
0.131 mcg
0.342 mg
87 mg
46 mg
0.726 mg
7.589 mcg
0.180 mg
0.370 mg
628 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
23 %
28 %
300 mg
2400 mg
300 g
25 g
7
33
2
7
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
11 %
93 %
27 %
8 %
8 %
4%
6%
366 %
8%
12 %
8%
8%
2%
2%
3%
9%
12 %
5%
11 %
9%
19 %
18 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
45
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Brussels Sprouts, Bacon and Cranberries
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.25
0
0
0
0
0
0
Daily Value 1
Per Serving
171 kcal
93 kcal
10.615 g
2.578 g
0.056 g
11 mg
211 mg
13.794 g
4.694 g
4.664 g
7.327 g
744 IU
61.801 mg
62 mg
1.681 mg
6 IU
4 IU
132.646 mcg
0.156 mg
0.185 mg
1.770 mg
0.231 mg
62 mcg
0.098 mcg
0.451 mg
142 mg
47 mg
0.891 mg
6.651 mcg
0.195 mg
0.513 mg
444 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
16 %
13 %
300 mg
2400 mg
300 g
25 g
4
9
5
19
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
15 %
15 %
103 %
6 %
9 %
2%
14 %
166 %
10 %
11 %
9%
12 %
15 %
2%
5%
14 %
12 %
6%
10 %
10 %
26 %
13 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
46
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Mashed Turnips
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0.5
0
Daily Value 1
Per Serving
150 kcal
68 kcal
7.839 g
6.027 g
0.000 g
0 mg
166 mg
13.561 g
6.217 g
2.670 g
10.110 g
132 IU
12.801 mg
50 mg
1.121 mg
0 IU
0 IU
6.789 mcg
10.607 mg
10.602 mg
61.990 mg
10.675 mg
275 mcg
8.813 mcg
1.299 mg
221 mg
33 mg
3.692 mg
25.310 mcg
0.158 mg
0.245 mg
530 mg
65 g
20 g
Total
Yeast
tbsp
2.0
Percent Daily Value
12 %
30 %
300 mg
2400 mg
300 g
25 g
0
7
5
25
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
20 %
3 %
21 %
5 %
6 %
0%
0%
8%
707 %
624 %
310 %
534 %
69 %
147 %
13 %
22 %
8%
25 %
36 %
8%
12 %
15 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
47
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Sautéed Red Cabbage
Serving Size: 1/4 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
1.0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0.5
0
Daily Value 1
Per Serving
84 kcal
59 kcal
6.890 g
5.905 g
0.000 g
0 mg
20 mg
5.755 g
1.799 g
2.874 g
1.079 g
22 IU
23.330 mg
30 mg
0.490 mg
0 IU
0 IU
32.166 mcg
0.048 mg
0.041 mg
0.274 mg
0.155 mg
16 mcg
0.000 mcg
0.108 mg
24 mg
13 mg
0.188 mg
1.572 mcg
0.042 mg
0.161 mg
190 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
11 %
30 %
300 mg
2400 mg
300 g
25 g
0
1
2
7
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
2 %
0 %
39 %
3 %
3 %
0%
0%
40 %
3%
2%
1%
8%
4%
0%
1%
2%
3%
1%
2%
2%
8%
5%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
48
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Quinoa and Red Peppers
Serving Size: 1/4 recipe
Diet Category: Wahls™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.25
0
0
0
0
0
0
Daily Value 1
Per Serving
164 kcal
24 kcal
2.634 g
0.308 g
0.000 g
0 mg
6 mg
29.053 g
3.293 g
3.759 g
6.248 g
780 IU
45.016 mg
25 mg
2.065 mg
0 IU
2 IU
1.343 mcg
0.169 mg
0.143 mg
0.772 mg
0.268 mg
82 mcg
0.000 mcg
0.349 mg
199 mg
87 mg
1.359 mg
3.694 mcg
0.277 mg
0.895 mg
283 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
4 %
2 %
300 mg
2400 mg
300 g
25 g
0
0
10
13
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
12 %
16 %
75 %
2 %
11 %
0%
7%
2%
11 %
8%
4%
13 %
21 %
0%
3%
20 %
22 %
9%
5%
14 %
45 %
8%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
49
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Beet and Red Cabbage Mixture
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0.25
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.25
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.25
0
0
0
0
0
0
Daily Value 1
Per Serving
272 kcal
243 kcal
27.496 g
3.312 g
0.022 g
0 mg
33 mg
8.023 g
3.395 g
3.223 g
1.320 g
267 IU
14.447 mg
44 mg
0.990 mg
0 IU
7 IU
17.550 mcg
0.027 mg
0.034 mg
0.280 mg
0.076 mg
42 mcg
0.000 mcg
0.099 mg
35 mg
22 mg
0.338 mg
0.708 mcg
0.106 mg
0.689 mg
203 mg
65 g
20 g
300 mg
2400 mg
300 g
25 g
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
Total
Yeast
tbsp
0
Percent Daily Value
42 %
17 %
0
1
3
14
%
%
%
%
3 %
5 %
24 %
4 %
6 %
0%
22 %
22 %
2%
2%
1%
4%
10 %
0%
1%
4%
5%
2%
1%
5%
34 %
6%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
50
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Beet and Cranberry Mixture
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.5
0
0
0
0
0
0
Daily Value 1
Per Serving
33 kcal
1 kcal
0.158 g
0.030 g
0.000 g
0 mg
38 mg
7.900 g
2.282 g
3.461 g
0.809 g
26 IU
5.441 mg
16 mg
0.389 mg
0 IU
1 IU
1.352 mcg
0.016 mg
0.022 mg
0.206 mg
0.051 mg
38 mcg
0.000 mcg
0.145 mg
20 mg
16 mg
0.198 mg
0.326 mcg
0.085 mg
0.222 mg
169 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
0 %
0 %
300 mg
2400 mg
300 g
25 g
0
2
3
9
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
2 %
1 %
9 %
2 %
2 %
0%
2%
2%
1%
1%
1%
3%
10 %
0%
1%
2%
4%
1%
0%
4%
11 %
5%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
51
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Bone Broth Tea
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0
0.5
Daily Value 1
Per Serving
312 kcal
250 kcal
29.601 g
24.528 g
0.042 g
3 mg
222 mg
8.058 g
1.167 g
6.129 g
7.369 g
0 IU
1.411 mg
16 mg
1.535 mg
3 IU
0 IU
0.128 mcg
0.037 mg
0.055 mg
3.537 mg
0.062 mg
23 mcg
0.240 mcg
0.254 mg
149 mg
45 mg
1.010 mg
7.531 mcg
0.433 mg
1.279 mg
503 mg
Total
Yeast
tbsp
0
Percent Daily Value
65 g
20 g
46 %
123 %
300 mg
2400 mg
300 g
25 g
1
9
3
5
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
15 %
0 %
2 %
2 %
9 %
1%
0%
0%
2%
3%
18 %
3%
6%
4%
3%
15 %
11 %
7%
11 %
22 %
64 %
14 %
%
%
%
%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
52
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Turmeric Tea
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0.5
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0
0.5
Daily Value 1
Per Serving
329 kcal
253 kcal
29.952 g
24.637 g
0.043 g
3 mg
224 mg
11.258 g
1.947 g
6.268 g
7.826 g
0 IU
3.227 mg
28 mg
2.995 mg
3 IU
0 IU
0.635 mcg
0.048 mg
0.066 mg
3.732 mg
0.106 mg
24 mcg
0.240 mcg
0.279 mg
163 mg
52 mg
1.193 mg
8.110 mcg
0.463 mg
1.595 mg
601 mg
Total
Yeast
tbsp
0
Percent Daily Value
65 g
20 g
46 %
123 %
300 mg
2400 mg
300 g
25 g
1
9
4
8
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
16 %
0 %
5 %
3 %
17 %
1%
1%
1%
3%
4%
19 %
5%
6%
4%
3%
16 %
13 %
8%
12 %
23 %
80 %
17 %
%
%
%
%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
53
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Hot Cocoa
Serving Size: 1 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0
0.75
Daily Value 1
Per Serving
399 kcal
337 kcal
40.292 g
35.637 g
0.000 g
0 mg
28 mg
13.867 g
3.726 g
8.633 g
3.552 g
8 IU
2.215 mg
40 mg
2.023 mg
0 IU
0 IU
1.048 mcg
0.046 mg
0.005 mg
1.365 mg
0.064 mg
28 mcg
0.000 mcg
0.324 mg
128 mg
73 mg
1.316 mg
7.455 mcg
0.541 mg
2.079 mg
485 mg
Total
Yeast
tbsp
0
Percent Daily Value
65 g
20 g
62 %
178 %
300 mg
2400 mg
300 g
25 g
0
1
5
15
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
7 %
0 %
4 %
4 %
11 %
0%
0%
1%
3%
0%
7%
3%
7%
0%
3%
13 %
18 %
9%
11 %
27 %
104 %
14 %
%
%
%
%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
54
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Fruit Pudding-Mixed Berry
Serving Size: 1/2 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0.5
0.25
0.25
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
1.0
0
0
0
0
0
0.5
Daily Value 1
Per Serving
403 kcal
291 kcal
34.770 g
22.510 g
0.000 g
0 mg
21 mg
26.656 g
10.954 g
12.389 g
4.161 g
161 IU
28.363 mg
50 mg
2.207 mg
0 IU
3 IU
26.297 mcg
0.110 mg
0.141 mg
2.785 mg
0.287 mg
96 mcg
0.000 mcg
1.382 mg
128 mg
75 mg
1.465 mg
5.142 mcg
0.465 mg
2.084 mg
756 mg
Total
Yeast
tbsp
0
Percent Daily Value
65 g
20 g
53 %
113 %
300 mg
2400 mg
300 g
25 g
0
1
9
44
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
8 %
3 %
47 %
5 %
12 %
0%
10 %
33 %
7%
8%
14 %
14 %
24 %
0%
14 %
13 %
19 %
10 %
7%
23 %
104 %
22 %
%
%
%
%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
55
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Raspberry-Flaxseed Pudding
Serving Size: 1/2 recipe
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0.5
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0.5
0
0
0
0
0
0.5
Daily Value 1
Per Serving
414 kcal
280 kcal
33.459 g
21.831 g
0.000 g
0 mg
22 mg
29.061 g
15.856 g
10.952 g
7.332 g
45 IU
34.382 mg
106 mg
3.232 mg
0 IU
2 IU
11.173 mcg
0.414 mg
0.084 mg
2.187 mg
0.207 mg
61 mcg
0.000 mcg
0.808 mg
241 mg
149 mg
2.205 mg
10.094 mcg
0.645 mg
2.779 mg
640 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
51 %
109 %
300 mg
2400 mg
300 g
25 g
0
1
10
63
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
15 %
1 %
57 %
11 %
18 %
0%
6%
14 %
28 %
5%
11 %
10 %
15 %
0%
8%
24 %
37 %
15 %
14 %
32 %
139 %
18 %
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
56
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Wahls Fudge
Serving Size: 1/20 recipe
Recipe: include raisins
Diet Category: Wahls™, Wahls Paleo™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0.75
0
Daily Value 1
Per Serving
173 kcal
141 kcal
16.546 g
11.036 g
0.000 g
0 mg
2 mg
7.643 g
1.490 g
4.593 g
1.278 g
11 IU
0.865 mg
11 mg
0.417 mg
0 IU
0 IU
1.920 mcg
0.031 mg
0.029 mg
0.258 mg
0.065 mg
12 mcg
0.000 mcg
0.152 mg
33 mg
15 mg
0.280 mg
0.703 mcg
0.134 mg
0.284 mg
124 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
25 %
55 %
300 mg
2400 mg
300 g
25 g
0
0
3
6
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
3 %
0 %
1 %
1 %
2 %
0%
1%
2%
2%
2%
1%
3%
3%
0%
2%
3%
4%
2%
1%
7%
14 %
4%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
57
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Wahls Fudge (Wahls Paleo Plus™ Version)
Serving Size: 1/20 recipe
Recipe: omits raisins
Diet Category: Wahls™, Wahls Paleo™, Wahls Paleo Plus™
Wahls Food Groups per Serving:
Leafy
Sulfur
cups
cups
0
0
Green
Red
Color
Blue Orange
cups
cups
cups
0
0
0
Nutrient
Dietary Components
Calories
Calories from Fat
Total Fat
Saturated Fat
Trans Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fiber
Sugars
Protein
Total Vitamin A Activity
Vitamin C
Calcium
Iron
Vitamin D
Vitamin E
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folic Acid
Vitamin B12
Pantothenic Acid
Phosphorus
Magnesium
Zinc
Selenium
Copper
Manganese
Potassium
Meat/Fish
Omega-3
Other
Coconut
Oil Milk
Total
Organ
cups
cups
oz
oz
oz
oz
tbsp
cups
0
0
0
0
0
0
0.75
0
Daily Value 1
Per Serving
152 kcal
141 kcal
16.504 g
11.026 g
0.000 g
0 mg
1 mg
1.864 g
1.200 g
0.301 g
1.042 g
11 IU
0.698 mg
8 mg
0.272 mg
0 IU
0 IU
1.665 mcg
0.023 mg
0.019 mg
0.201 mg
0.053 mg
11 mcg
0.000 mcg
0.145 mg
25 mg
12 mg
0.259 mg
0.649 mcg
0.108 mg
0.259 mg
68 mg
65 g
20 g
Total
Yeast
tbsp
0
Percent Daily Value
25 %
55 %
300 mg
2400 mg
300 g
25 g
0
0
1
5
%
%
%
%
50 g
5000 IU
60 mg
1000 mg
18 mg
400 IU
30 IU
80 mcg
1.5 mg
1.7 mg
20 mg
2.0 mg
400 mcg
6 mcg
10 mg
1000 mg
400 mg
15 mg
70 mcg
2.0 mg
2.0 mg
3500 mg
2 %
0 %
1 %
1 %
2 %
0%
1%
2%
2%
1%
1%
3%
3%
0%
1%
3%
3%
2%
1%
5%
13 %
2%
1
Daily Values are reference amounts established by the U.S. Food and Drug Administration (FDA) and used to calculate the Percent Daily Values that appear on
food labels. Values are based on a 2,000 calorie diet. Daily Values have not been established for all nutrients.
Nutrient composition of this recipe was calculated using Nutrition Data System for Research software 2012 developed by the Nutrition Coordinating Center
(NCC), University of Minnesota, Minneapolis, MN.
www.terrywahls.com
58
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Wahls Paleo™ Recipe List
Smoothies
Beet-Orange-Cherry-Ginger....................................................................................................................................................................... 4
Bok Choy-Kiwi-Strawberry ........................................................................................................................................................................ 5
Bok Choy-Orange-Pineapple ..................................................................................................................................................................... 6
Cilantro-Orange-Pineapple ........................................................................................................................................................................ 7
Kale-Coconut-Green Tea ...........................................................................................................................................................................11
Parsley-Grape ................................................................................................................................................................................................12
Parsley-Grape-Kiwi .....................................................................................................................................................................................13
Spinach-Blueberry-Coconut ....................................................................................................................................................................14
Spinach-Strawberry-Peach ......................................................................................................................................................................16
Skillet Meals
Basic Meat and Greens
- Ham and Collards .....................................................................................................................................................................................17
- Lamb Chops and Broccoli......................................................................................................................................................................18
- Steak and Mustard Greens ....................................................................................................................................................................19
- Salmon and Mustard Greens ................................................................................................................................................................20
- Pork Chops and Red Cabbage ..............................................................................................................................................................21
- Heart and Mustard Greens ...................................................................................................................................................................22
Algerian Chicken...........................................................................................................................................................................................23
Algerian Chicken (Wahls Paleo Plus™ version) ...............................................................................................................................25
Rosemary Chicken .......................................................................................................................................................................................26
Liver, Onions, and Mushrooms ...............................................................................................................................................................27
Liver Pate.........................................................................................................................................................................................................28
Rawmeson.......................................................................................................................................................................................................30
Soups
Bone Broth-Avocado ..................................................................................................................................................................................31
Bone Broth-Carrot .......................................................................................................................................................................................32
Bone Broth-Cauliflower-Turmeric ........................................................................................................................................................33
Bone Broth-Pepper......................................................................................................................................................................................34
Coconut Milk-Fish ........................................................................................................................................................................................35
Seafood Tomato ............................................................................................................................................................................................36
Kale-Sausage ..................................................................................................................................................................................................37
Seafood Stew (Wahls Paleo™ version) ................................................................................................................................................41
Salads
Salmon Salad ..................................................................................................................................................................................................43
Chicken Salad .................................................................................................................................................................................................44
www.terrywahls.com
59
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Side Dishes
Beet Greens and Bacon ..............................................................................................................................................................................45
Brussels Sprouts, Bacon and Cranberries ..........................................................................................................................................46
Mashed Turnips ............................................................................................................................................................................................47
Sautéed Red Cabbage .................................................................................................................................................................................48
Beet and Red Cabbage Mixture...............................................................................................................................................................50
Beet and Cranberry Mixture ....................................................................................................................................................................51
Beverages
Bone Broth Tea .............................................................................................................................................................................................52
Turmeric Tea..................................................................................................................................................................................................53
Hot Cocoa.........................................................................................................................................................................................................54
Desserts
Fruit Pudding-Mixed Berry ......................................................................................................................................................................55
Raspberry-Flaxseed Pudding ..................................................................................................................................................................56
Wahls Fudge ...................................................................................................................................................................................................57
Wahls Fudge (Wahls Paleo Plus™ version) .......................................................................................................................................58
www.terrywahls.com
60
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Wahls Paleo Plus™ Recipe List
Smoothies
Kale-Coconut-Green Tea ...........................................................................................................................................................................11
Spinach-Blueberry-Coconut ....................................................................................................................................................................14
Skillet Meals
Basic Meat and Greens
- Ham and Collards .....................................................................................................................................................................................17
- Lamb Chops and Broccoli......................................................................................................................................................................18
- Steak and Mustard Greens ....................................................................................................................................................................19
- Salmon and Mustard Greens ................................................................................................................................................................20
- Pork Chops and Red Cabbage ..............................................................................................................................................................21
- Heart and Mustard Greens ...................................................................................................................................................................22
Algerian Chicken (Wahls Paleo Plus™ version) ...............................................................................................................................25
Rosemary Chicken .......................................................................................................................................................................................26
Liver, Onions, and Mushrooms ...............................................................................................................................................................27
Liver Pate.........................................................................................................................................................................................................28
Rawmeson.......................................................................................................................................................................................................30
Soups
Bone Broth-Avocado ..................................................................................................................................................................................31
Bone Broth-Carrot .......................................................................................................................................................................................32
Bone Broth-Cauliflower-Turmeric ........................................................................................................................................................33
Bone Broth-Pepper......................................................................................................................................................................................34
Coconut Milk-Fish ........................................................................................................................................................................................35
Seafood Tomato ............................................................................................................................................................................................36
Kale-Sausage ..................................................................................................................................................................................................37
Seafood Stew (Wahls Paleo Plus™ version) ......................................................................................................................................42
Salads
Salmon Salad ..................................................................................................................................................................................................43
Chicken Salad .................................................................................................................................................................................................44
Side Dishes
Beet Greens and Bacon ..............................................................................................................................................................................45
Brussels Sprouts, Bacon and Cranberries ..........................................................................................................................................46
Mashed Turnips ............................................................................................................................................................................................47
Sautéed Red Cabbage .................................................................................................................................................................................48
Beet and Red Cabbage Mixture...............................................................................................................................................................50
Beet and Cranberry Mixture ....................................................................................................................................................................51
Beverages
Bone Broth Tea .............................................................................................................................................................................................52
Turmeric Tea..................................................................................................................................................................................................53
Hot Cocoa.........................................................................................................................................................................................................54
www.terrywahls.com
61
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Desserts
Fruit Pudding-Mixed Berry ......................................................................................................................................................................55
Raspberry-Flaxseed Pudding ..................................................................................................................................................................56
Wahls Fudge (Wahls Paleo Plus™ version) .......................................................................................................................................58
www.terrywahls.com
62
www.facebook.com - The Wahls Foundation
The Wahls Protocol: How I Beat MS Using Paleo Principles and Functional Medicine by Terry Wahls, MD with Eve Adamson
Technical Notes
Recipes Omitted: The following recipes are not included in this Recipe Companion. Refer to Appendix A
of The Wahls Protocol for Wahls Food Group and serving size information.
Cauliflower Rice
Spaghetti Squash
Sweet Potato or Winter Squash
Fermented Foods
Nutrient Composition: Nutrient composition was calculated with Nutrition Data System for Research
(NDSR) Database Version 2012 © Regents of the University of Minnesota, Minneapolis, MN. Nutrient
totals include all ingredients except those listed as optional. When a choice of ingredients is presented, the
nutrient composition for the first item was used in the calculations.
Wahls Food Group Servings: To simplify the reporting of Wahls Food Group Servings, the following
procedures were used. 1. Bok choy, collard greens, kale, mustard greens, and turnip greens were counted
in the Leafy group even though they also appear in the Sulfur group in Appendix A of The Wahls Protocol.
2. Asparagus and cabbage were credited as Sulfur vegetables although though they also appear in the
Color list. 3. Wahls Food Group servings were rounded down to the nearest 0.5 oz cooked meat/fish and
0.25 servings of other food groups.
Disclaimer
Reasonable effort has been made to check the accuracy of this data; however, variations in natural and
manufactured foods as well as human error, and deviations from the stated recipe or menu ingredients,
amounts, and preparation methods will impact the nutrient composition. All nutritional values and food
group servings should be considered approximate. Neither the authors nor any other party who has been
involved in the preparation or publication of this document warrants that the information contained
herein is in every respect accurate or complete, and they are not responsible for any errors or omissions
or for the results obtained from the use of such information. Readers are encouraged to confirm the
information contained herein with other sources and discuss their medical and nutritional needs with
their health care provider.
Trademark Notice
The terms Wahls Protocol™, Wahls™ diet, Wahls Paleo™ diet, and Wahls Paleo Plus™ diet are trademarks
of Dr. Terry Wahls LLC.
www.terrywahls.com
63
www.facebook.com - The Wahls Foundation