Blood Type O Diet Food Lists: A Practical Guide to Eating for Your Type

Have you ever stood in the grocery store asking yourself when you’re going to actually start eating for your Type O blood type?  And how?

There’s so much conflicting health advice out there that it’s hard to fully get on board with it.

One article tells you to eat more whole grains. Another says to cut carbohydrates. Your doctor recommends eating less red meat, while someone else swears by the carnivore diet. 

If you're a Type O, you've probably asked questions like:

• Should I eat more protein or more vegetables?

• Is keto the best option for me?

• Is carnivore too extreme?

• Can I still eat fruit or sweet potatoes?

• Why do I feel like I'm eating "healthy" but still struggle with digestion, energy, or weight?

You're not alone.

Many Type O women spend years trying different diets, only to feel more confused than when they started. They bounce from one trend to another, hoping the next one will finally be the answer.

Before long, they become overwhelmed with it all, and do what many other women do, go back to the basic facts:  “Well I am Blood Type O.  Shouldn’t that guide my diet decisions?”

Well… yeah.

Why the Blood Type O Diet Is Different

Instead of asking, "What's the healthiest diet?" it’s best to ask a different question:

"Which foods best support my Type O body?"

The Blood Type O Diet, created by Dr. D’Adamo, is the only diet I’ve found to answer that question.

Rather than following a one-size-fits-all nutrition plan, the Blood Type O Diet organizes foods into beneficial, neutral, and avoid categories to help you make more informed choices about what you eat.  Upon learning this, the goal becomes learning how to consistently choose foods that align with the approach outlined for Type O individuals.

Your First Step: Wonder & Discover

One of the biggest mistakes I see is people trying to change their whole diet overnight.

They clean out their pantry, throw away half their groceries, go out and buy everything on the beneficial lists they can find…

And within a week, they're hungry and overwhelmed.

Why?  Because they hadn’t stepped into their newfound Type O identity.  When you don’t take the time to become that new version of yourself, everything feels disjointed and foreign.

You don’t see yourself eating this way because you’ve never done it before, which makes it hard to stick to.

To help you with this, I encourage you to begin what I call in my course, your own Wonder & Discover phase which allows space for curiosity and sampling of new foods in the Blood Type O Diet.

Imagine yourself walking down the aisle of a grocery store discovering new foods from the Blood Type O Diet.  You’re not walking quickly down the isles and throwing things into the cart like you usually do.  

You’re probably strolling down the aisles, slowly browsing through the items on the shelves looking for the exact name of a food you saw on the list.  And if you’re anything like me, you’ll pull out your phone and search for recipes while standing right there.  

Maybe you’ll find a recipe you’d like to try and pick up the other items on the ingredients list.  You don’t know how well this meal will turn out because you’ve never cooked a food like this before and you also don’t know how it will make you feel, so you ensure that you have one of your staple meals ready to heat up while this new meal is cooking.

This approach is completely normal.  You don’t need to master the Blood Type O Diet today. Just become curious and try it out little by little.

This week, try this one Type O food, the Easy Way.

The quickest and easiest way to start your Wonder & Discover phase on the Blood Type O Diet is to:

• order a steak at a restaurant

Steaks can be one of the most daunting foods to cook because of the emphasis on getting it just right: the doneness, the color, the level of tenderness.  

It’s high stakes cooking a steak (see what I did there? lol).  So let the professionals give you a prime example of how it should taste and feel.

I’d start with asking for the doneness level of medium-well to save you from too much blood on your first try.  Feel free to ask the waiter how your steak was cooked and any other questions you may have about it.  When you get home, look up some recipes on how to cook a steak, like the one I have here.

While you’re eating, ask yourself:

• What does this taste like?

• What is the texture?

• How easy is it to prepare?

• Would I eat this again?

• Are there other ways I can eat or prepare this?

• How do I feel after eating it?

This is you learning about your food… and becoming your new self.  Now let’s check out the food lists for Type Os.

Blood Type O Food Lists

Below are short lists of popular foods for Blood Type O.  As Dr. D’Adamo does in his book, Eat Right 4 (for) Your Type, where there are much longer food lists, I will categorize the foods into Highly Beneficial, Neutral and Avoid.

Highly Beneficial Foods

A majority of your diet should consist of these foods.

• beef: muscle, heart, liver, tongue

• lamb

• venison

• cod

• olive oil

• walnuts

• black-eyed peas

• kale

• onions

• bananas

• green tea

• kelp

• horseradish

Neutral Foods

These are allowed sometimes and won’t negatively affect your health.

• chicken

• salmon

• butter

• sesame oil

• almonds

• black beans

• oatmeal

• beets

• dates

• almond milk

• basil

• stevia

Foods to Avoid

You should eliminate these foods from your diet altogether.

• pork

• catfish

• dairy milk

• coconut oil

• cashews

• lentil beans

• wheat: any type and form

• corn

• oranges

• coffee

• Pepper: black, white

Don't worry about memorizing every food on this list today. Think of it as a reference you'll become more familiar with over time.

Preparing for Aligned Nourishment

Once you've started becoming familiar with Type O foods and have spent time discovering where to find them, how to cook them and what they taste like,

the next step is simplifying and optimizing your meals for your Type O biology.

In my course, I call this Keto-Carnifying the Blood Type O Diet.

Despite the name, this isn't about becoming a strict keto or carnivore eater.

It's about changing what your plate is built around to increase the foods you need the most and decrease the foods you need the least of.

Instead of making bread, pasta, or rice the center of every meal, begin building your meals around meat-based protein and then add vegetables and supportive carbohydrates.

This shift will begin to initiate gut healing, weight loss and energy balance.

What Does Keto-Carnifying Look Like?

Instead of this:

🍞 Toast with jam

🥣 Cereal

🍝 Pasta

🥯 Bagels

Try building your meals like this:

🥩 Beef, turkey, lamb, fish, or chicken

🥬 Green Vegetables

🍠 Supportive carbohydrates like, sweet potatoes

Each meal becomes easier to build because you begin asking one simple question:

"What's my protein?"

And then building the rest of the plate becomes the easiest part.

Your Blood Type O Journey Doesn't End with a Food List

One of the biggest misconceptions about the Blood Type O Diet is that success comes from memorizing a long list of beneficial and avoid foods.

In my experience, that's not what helps people make lasting changes.

Most Type O women don't struggle because they don't have enough information.

They struggle because they don't know where to begin or how this looks in their current lives.  They have thoughts like:

• I stopped eating beef years ago because I was told that it was unhealthy.  What’s going to happen to me if I start eating it again?

• How do I cook without black pepper?  It adds the perfect spice that I need!

• Steak is too expensive.

• But I drink coffee every morning, nothing else can give me that warm and cozy feeling on a stressful day.

• Oranges are my favorite.  I can never give those up.

• Wheat is in everything.  Are you saying that I can’t have my favorite treats whenever I want them?

• What about my cultural and traditional family meals?  Some of them have avoid foods.  Are you saying that I can’t eat those anymore?  That food is part of my identity!

I get it, truly.  I went through my own embodiment blocks as well, and what I can say is that you can make it to the other side of it.  But you may need to do it with support.

That's why I created the Blood Type O Health Transformation Roadmap to show you what is possible.

Instead of trying to change everything overnight, you'll focus on one stage at a time, building confidence as you go.

Think of it as learning a new language.

You don't become fluent by memorizing the dictionary.  You start with a few words, practice them every day, and gradually build from there.

The Blood Type O Diet works the same way.

Your Blood Type O Health Transformation Roadmap

Each phase builds on the one before it.

You don't have to master every food, recipe, or habit before moving forward.

Instead, you'll gradually learn how to nourish your body in a way that feels realistic and sustainable.

Here's a Look at the Journey

🌱 Phase 1: Discover Your Starting Point

Take the Type O Quiz to identify your current health focus and receive guidance tailored to where you are today.

Take the Quiz:  “What’s Keeping Me Stuck in My Health Goals?”

↓

🥩 Phase 2: Start with Two Simple Food Swaps

Don't change everything overnight.

Begin with two practical swaps that make eating as a Type O easier, even when you're busy.

Download the Swaps Guide:  “2 Top Food Swaps for Busy Type Os”

↓

📚 Phase 3: Learn the Type O Fundamentals

Evolve through the phases of gut and metabolic healing with my signature course Gut Recalibration for Blood Type Os in the Blood Type O Life Membership.  

• 🔀Learn even more food swaps and recipes

• 🤗Learn to address your emotional food attachments

• 🔬Learn the science behind the Blood Type O Diet

• 🥘Learn effective meal planning and meal prep

Join the Founding Members Waitlist for the Membership

↓

🌿 Phase 4: Continue Evolving

As a member of the Blood Type O Life Membership, you'll continue learning through 

• a supportive community of fellow Type O women

• recipe drops and meal ideas

• themed activities and challenges

• workshops and live coaching

• coworking time for meal planning and prepping

• and more!

Join the Founding Members Waitlist for the Membership

↓

💚 Phase 5: Live the Blood Type O Life

Healthy eating is no longer something you "try."

It becomes your lifestyle.

I hope that now you can see that the Blood Type O Diet isn't something you master in a weekend. It's a journey of learning how to nourish your body one phase at a time.

Ready to Take Your First Step?

If you're feeling overwhelmed about starting the Blood Type O Diet, don't worry.  I know this seems like a huge undertaking, but let’s look at starting this new journey as exciting, not daunting.    

You don't have to change your entire diet in a day, not even a week.

Start with two simple changes to give yourself a taste of what living your new healthier self would feel like.

My free guide 2 Top Food Swaps for Busy Type Os will show you two practical swaps you can start using today when you're eating out or grabbing a quick snack.  

The great thing about food swaps is that you aren’t stripping away everything you’ve grown to love up to this point.  You’re giving yourself a healthier substitute which makes your nervous system feel like nothing has changed.  

This allows you to build onto that healthy swap with another and another and over time, you’ll look back and see that you’ve changed a lot.  So make it seamless with the Swaps Guide.

Remember, lasting change is not forced, rushed or perfect.  It’s a compounded interest and love for yourself and your growth.  And it could all begin with one simple swap.

Continue Exploring

If this article spoke to you, my reflections on related topics may also resonate:

• Red Meat for Type O Women: A Grounded Guide to Stress, Weight, Muscle, and Digestion

• Tenderly Baked Ribeye Steak Recipe

• What I Eat in a Week on the Blood Type O Diet

• What are Macros: An Easy Explanation of Why Macros Are Important to Your Diet

• What the Whitney Plantation Taught Me About the Blood Type O Diet

• Blood Type Diet Review: My First 3 Months on the Blood Type O Diet

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