Food Guide
Here is a list of foods we recommend during the different stages of your health journey. Remember – these are just some examples and is not a restrictive list. Moderation is key!
Use the legend in each section to understand what each icon means.
If you're look for something in particular, try quick search by pressing Cmd + F (if you're using a Mac) or Ctrl + F (if you're using a Windows device) on your keyboard.
We recommend saving this web page as a bookmark in your preferred browser. Furthermore if you'd like to print it out, simply tap File and then Print in your browser menu to see a printer friendly version. Alternatively, we've designed a PDF version for you to download if you wish.
Download Food Guide PDFItem
Week 1-12
(Resetting stage)
(Resetting stage)
Week 12+
(Maintenance stage)
(Maintenance stage)
Protein
All types of protein are allowed
Roczen-friendly
Beans
Beef (lean)
Chicken
Eggs
Fish
Lamb
Lentils
Pork (lean)
Pulses
Shellfish
Soya beans
Tempeh
Turkey
Tofu
Vegetables
All green leafy vegetables are preferred. Root vegetables should be consumed in small amounts (a handful only) after Week 12.
Roczen-friendly
Not recommended
Aubergine
Asparagus
Bamboo shoot
Beansprouts
Brussels Sprouts
Bitter gourd
Broccoli
Butternut squash
Cabbage
Cauliflower
Capsicum
Celery
Chilli pepper
Chinese broccoli
Chinese cabbage
Chives
Cucumber
Choy sum
Garlic
Ginger
Jicama
Kale
Leek
Lettuce
Long beans
Mint leaves
Mushrooms
Mustard greens
Okra
Old cucumber
Onion
Parsley
Peppers
Pumpkin
Romaine lettuce
Spinach
Spring Greens
Spring onion
Sugar snaps
Tomato
Water chestnuts
Water spinach
Watercress
White radish
Winter melon
Beets
Starchy vegetables:
Arrowroot
Carrots
Cassava
Chestnut
Lotus root
Parsnip
Potato
Sweet corn
Sweet potato
Taro
Yam
Dairy/alternatives
During meal times
Cheese (25gms/a small matchbox size) allowed as a snack between meals, only when absolutely necessary
Roczen-friendly
Cheese
Cow milk
Goat milk
Unsweetened Greek yogurt
Unsweetened almond milk
Unsweetened coconut milk
Unsweetened oat milk
Unsweetened soya milk
Nuts
A handful only of unflavoured nuts
A handful of unflavoured nuts allowed as a snack between meals, only when absolutely necessary
Roczen-friendly
Almonds
Cashew
Groundnuts/peanuts
Pistachio
Walnuts
Beverages
"Black" (no milk) unless with a meal
Roczen-friendly
Coffee
Herbal teas
Tea
Water (no squash)
Sauces/dressings
A teaspoon amount only
Roczen-friendly
Not recommended
Avoid if possible after Week 12 and only use as a treat
Apple cider vinegar
Balsamic vinegar
Dark soy sauce
Dijon mustard
Extra virgin olive oil
Fermented red beancurd
Herbs & Spices
Light soy sauce
Malt vinegar
Roasted sesame oil
Rice vinegar
Sirarcha or hot saunce
Sweet soy sauce
Tamarind paste
Wasabi
Worcestershire sauce
Oyster sauce
A1 sauce
Hoisin sauce
Ketchup
Mayonnaise
Plum sauce
Sweet chilli sauce
Tartar Sauce
Thousand island sauce
Miscellaneous
After Week 12 avoid white options of those items you are allowed to eat
Roczen-friendly
Not recommended
Butter
Natural peanut butter
Natural almond butter
Edamame
Black bean spaghetti
Quinoa
Konjac noodles/rice
Basmati rice
Couscous
Wild rice
Wholemeal noodles
Wholemeal pasta
Wholegrain bread
Fruits
In small amounts as dessert only. East as whole fruit and do not juice.
Roczen-friendly
Not recommended
Only consume occasionally after Week 12 e.g. 2-3 meals per week as part of a diverse lifestyle
Lemon
Lime
Grapefruit
Tomato
Avocado
Raspberry
Strawberry
Blackberry
Blueberry
Cranberries
Gooseberries
Apple
Banana
Breadfruit
Clementines
Dragonfruit
Kiwi
Mango
Mangosteen
Pears
Oranges
Papaya
Pineapple
Watermelon
Pomelo
Peach
Lychee
Grapes