We all struggle with getting stuck on the I cant’s and forget that we have a lot of I can’s; and that is where this handy chart comes in! I have slowly been developing this chart over the years with a lot of information gathering & trial and error. And honestly, some of what is on here like the Seitan is pure research and I haven’t tried it due to gluten sensitivities, but it still is a lower copper option than say tofu or beans. You will also notice some obvious options like switching from dark meat to light meat. Sometimes we get intimidated by the idea of switching things up, but it’s really not if we just make things into “bite sized pieces”; in other words, you know more than you think!
I know that all of this may seem like a lot to remember at first glance, but I encourage you to maybe take it one food group at a time and as you get more confident and more recipes down you can move on to the next. I mean don’t take forever in your switch to your lower copper diet, but I think you get the picture!
Oh, and remember it is totally ok if you mess up, you’re learning and that is also why we don’t depend solely on the diet and have our chelators.
You can also download this in a PDF below, if you’d like. You may also like to check out my Easy Alternatives post that goes a bit further than just copper swaps and includes some other dietary swaps I’ve had to make.
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