Nutrition plays a vital role in boosting our health. And if you live with multiple sclerosis (MS), you know all too well how critical diet is in managing the symptoms that come with this autoimmune disease. The Wahls Protocol has gained recognition as a powerful dietary approach for managing multiple sclerosis and other autoimmune conditions. This comprehensive guide will explore practical, nutrient-dense recipes that align with the protocol's principles, helping you implement this healing diet effectively in your daily life.
Understanding the Wahls Protocol
The Wahls Protocol diet is a favorite among the MS community, and it’s easy to see why. Created by Terry Wahls, MD, this method focuses on the role food plays in the management of MS symptoms. After her MS diagnosis in 2000, Dr. Wahls decided to do a deep dive into the research around food and the role it plays in autoimmune diseases. What she discovered is that a nutrient-rich paleo diet - high in vitamins, minerals, antioxidants, and essential fatty acids - helped reduce her symptoms.
The Wahls Protocol diet, which is similar to the paleo diet, emphasizes nutrient-dense foods to help manage MS. More research is needed to better understand its effect on MS. Maintaining a balanced diet is beneficial for overall well-being and may help ease MS symptoms. The Wahls Protocol differs from the paleo diet in one way: It calls for more fruits and veggies. If you decide to try the Wahls Protocol, you’ll enjoy plenty of spinach, kale, cabbage, mushrooms, onions, broccoli, carrots, and beets. You’ll also feast on color-rich fruits, such as blueberries, blackberries, and strawberries, as well as grass-fed meats and wild fish.
Essential Components of Wahls Protocol Meals
Every Wahls Protocol meal should include specific nutritional elements to maximize its therapeutic benefits:
- 3 cups of leafy green vegetables
- 3 cups of sulfur-rich vegetables
- 3 cups of bright colored vegetables and fruits
- Quality protein sources
- Healthy fats
- Fermented foods
Breakfast Recipes for the Wahls Protocol
Starting your day with a nutrient-rich breakfast sets the foundation for sustained energy. Here are some compliant breakfast options:
Read also: The Wahls Protocol Explained
Power-Packed Green Smoothie Bowl
Blend together:
- 2 cups spinach
- 1 cup kale
- 1/2 avocado
- 1 cup berries
- Coconut milk
- Collagen peptides (optional)
Breakfast on the Wahls Protocol can be one of the hardest meals to figure out. You need a breakfast that is gluten-free, dairy-free, and egg-free.
- Start with a base of non-dairy milk, like almond or coconut milk, and add frozen fruit like strawberries, blueberries, raspberries and/or a banana. You can also add in some greens, like spinach or kale, and a scoop of collagen protein powder for an extra boost. Want specific recipes with shopping lists and smoothie demos?
- For a thicker, creamier consistency, simply use less liquid than your smoothies and add more ingredients to thicken it up such as shredded coconut flakes, frozen cauliflower, banana, and/or avocado.
Coconut Yogurt Parfait
Coconut yogurt is a great non-dairy option for yogurt that you can top with fresh fruit, nuts, seeds, and/or coconut flakes.
Blackberries are a low glycemic fruit, rich in antioxidants, fiber, and vitamins, which make them well-suited for the Wahls Protocol. It’s paired with Greek yogurt, which is a high quality fat. The addition of coconut flakes and pistachios provides healthy fats and fiber, aligning well with the Wahls Protocol’s emphasis on nutrient-dense, whole foods.
Chia Seed Pudding
This is one of the quickest Wahls Protocol breakfast recipes! Mix chia seeds, non-dairy milk, and a sweetener like maple syrup or honey.
Read also: Dietary Approach to Autoimmunity
Avocado Toast (Wahls-Style)
Toast gluten-free bread (or slice a sweet potato lengthwise as a bread-free option), mash up an avocado, and spread it on top of the toast.
Gluten-Free Oatmeal
Choose gluten-free oats and cook them up with water or non-dairy milk.
Overnight Oats
Combine gluten-free oats, non-dairy milk, chia seeds and a sweetener like honey or maple syrup in a jar or container. Add in your favorite mix-ins like fruit, raisins or nuts.
Spaghetti Squash Breakfast
Want both a sweet and savory Wahls Protocol breakfast recipe? Combine cooked spaghetti squash with coconut milk, shredded coconut flakes and a banana in a saucepan over medium heat. Blend with an immersion blender.
Sweet Potato and Apple Bake
Mix diced sweet potatoes and apples with cinnamon and bake in the oven.
Read also: The Hoxsey Diet
Breakfast Tacos
Use corn or cassava tortillas as a base and fill them with sautéed veggies like zucchini and bell peppers, black beans, and salsa. Use cassava flour tortillas and fill with grilled chicken, cooked vegetables such as bell peppers and onions, and a sprinkle of herbs like cilantro. Use a cassava flour tortilla and fill it with grilled chicken or grass-fed beef, cooked vegetables like sweet potatoes, bell peppers, onions, and spinach.
Breakfast Salad
Salad for breakfast is a more unique Wahls Protocol breakfast recipe! Choose your favorite greens - spring mix, arugula, spinach - and add cherry tomatoes, avocado, cucumber, and roasted sweet potato.
Sweet Potato Hash
Sauté diced sweet potatoes, onions, and your choice of veggies like bell peppers or kale.
Hearty Soup
A hearty soup is a comforting and nourishing breakfast option that’s perfect for colder months. Make a big batch of soup over the weekend and reheat it throughout the week for a quick and satisfying breakfast. Don’t be afraid to eat leftovers for breakfast! They can be a great way to get in some extra nutrients and save time, and this is definitely the easiest of the Wahls Protocol breakfast recipes since it’s already made.
Organ Meat Breakfast Skillet
Combine:
- Grass-fed liver, diced small
- Sweet potato hash
- Sautéed mushrooms
- Organic greens
- Herbs and spices
Pick ONE breakfast idea. You can start building new health one meal at a time, and breakfast is a perfect place to start!
Lunch and Dinner Recipe Ideas
Create satisfying main meals that incorporate all the protocol's requirements while maintaining variety and flavor:
Mediterranean-Style Fish Bowl
Layer the following ingredients:
- Wild-caught salmon
- Roasted Brussels sprouts
- Sautéed rainbow chard
- Fermented vegetables
- Olive oil dressing
Grass-Fed Beef and Vegetable Medley
Combine:
- Grass-fed ground beef
- Roasted butternut squash
- Steamed broccoli
- Garlic-sautéed mushrooms
- Bone broth reduction
The chicken, butternut squash, and mixed greens in this meal include essential micronutrients, antioxidants, and healthy fats that are key for supporting brain and immune health, and they are all part of the Wahls Protocol.
Kale and Apple Salad
Both kale and walnuts are anti-inflammatory foods, which is a key component of the Wahls Protocol. We recommend using green apples for this recipe, as they are lower in sugar than other apples.
Incorporating Fermented Foods
Fermented foods are crucial for gut health in the Wahls Protocol. Try these options:
- Homemade sauerkraut
- Kimchi
- Fermented vegetables
- Kombucha (if tolerated)
- Water kefir
A Day in the Life: Seasonal Eating with Dr. Wahls
As a functional medicine doctor who used diet and lifestyle changes to restore my health after I was wheelchair-bound with MS, I'm often asked what I eat in a typical day. The answer? It depends on the time of year.
I generally follow my Wahls Protocol-a nutrient-rich paleo diet that includes greens, sulfur-rich and deeply colored vegetables, berries, grass-fed meat, wild fish, organ meat, and seaweed. However, as the seasons change, I make some tweaks that work well for my body: During the winter, I'll eat the Wahls Paleo Plus version of my diet (the ketogenic version of Wahls Protocol), and in the summer, I'll follow a low-glycemic-index version of my diet plan. No matter the season, I eat one or two meals a day in order to reap the mitochondrial benefits of a 12- to 16-hour fast.
Seasonal changes aside, here's what I eat in a typical day for vibrant energy and overall health.
My Morning Meal
My day always starts with a vegetable-based smoothie with greens, coconut milk, water, and ice. I drink it before work, or at lunchtime, depending on when I want to break my fast. I'll typically have another vegetable smoothie with dinner.
One of these smoothies will be primarily greens-based, while the other one will be centered around heirloom carrots or beets. I'm also very intentional about having a wide variety of greens for my smoothies: I love wild edibles such as dandelions, plantain, or lamb's quarters, and greens from my garden such as kale, bok choy, lettuce, spinach, radish greens, and beet greens. I also use the herbs from my garden-borage, oregano, basil, savory, thyme, sage, lavender, lavage, parsley, lemon balm, mint, dill, and tarragon are my favorites.
My Evening Meal
During the winter, I often have soup. I'll start with a chicken bone broth base, then I'll add chopped vegetables, chopped greens, and a can of coconut milk and let it simmer for five minutes. (Most often these vegetables are frozen from our garden.) I'll add chopped pre-cooked meat, and serve. This meal is super easy-it takes just 15 minutes to prepare.
I love nitrate-free bacon and cooked greens from my garden-my son and daughter say that bacon will fix any vegetable! We fry up some bacon, turn off the heat, and add the chopped greens, then cover the pan and wait two minutes. I'll add vegetables (often onions, garlic, mushrooms, and peppers) for the last two to five minutes. I like to blend olive oil and fresh basil from the garden to make a pesto sauce to add to the vegetables, or I serve that over grilled burgers-it's quite lovely.
I also enjoy a large salad with fresh garden herbs. To spice it up, I'll put sautéed onions, peppers, and fish with hot sauce over a large salad to make fajita-style.
My Dessert
I avoid sweeteners of all types, including honey, maple syrup, or agave, as well as gluten-free or paleo pastries, cakes, and other desserts. Instead, when I want dessert I'll eat berries and chia pudding. Or I may have berries with a bit of coconut milk and chopped nuts. As summer progresses, I'll eat one serving a day of the fresh local fruits that are in season. Generally, fruit is enough of a treat for me.
My Favorite Drinks
Along with the smoothies I make, I like water with lime juice or lemon juice (without any sweetener), herbal teas, chamomile tea, green tea, and reverse osmosis water.
Important Considerations for Following the Wahls Protocol
Avoiding Certain Foods
On the Wahls Protocol diet, refined carbs, sugar, and artificial sweeteners should be avoided. Limiting sugar helps prevent inflammation. Artificial sweeteners can damage the gut microbiome (helpful bacteria in your digestive system) and are linked to hunger and weight gain, which can worsen MS symptoms such as fatigue (extreme tiredness that doesn’t improve with rest).
The Wahls Protocol recommends avoiding gluten, a protein found in wheat, barley, and rye. Gluten-free diets have been associated with improved brain and nerve health for people with MS. Dr. Wahls’ advice: “No gluten-containing grains. Eat nonstarchy vegetables. Rice is OK if you have to have grains, but cauliflower rice or cabbage would be better.”
Although there are naturally gluten-free grains and flours, the Wahls Protocol diet doesn’t include these. Legumes (like beans and lentils) are also off-limits. Instead, choose sprouted nuts and seeds. Dr. Wahls also mentioned fresh or frozen riced cauliflower as an option.
Studies show that cow’s milk may raise the risk of new or progressing MS. “Swap out dairy and use coconut milk or almond milk,” Dr. Wahls advised. Try cooking with other fats like coconut oil, ghee (clarified butter), and animal fats from sources other than cows.
Avoid foods such as ice cream, cheese, and sour cream, which are high in saturated fat and can contribute to inflammation. Instead, aim to eat foods rich in healthy fats, like avocados, which support overall health.
Avoid processed foods, grains, legumes, dairy products, eggs (in some protocol levels), nightshade vegetables (for some individuals), and refined sugars. These foods can potentially trigger inflammation or immune responses in sensitive individuals.
The Importance of Colorful Produce
Studies show that eating more fruits and vegetables - while cutting back on gluten and dairy - can quickly improve mood for people with MS.
Dr. Wahls encouraged focusing on leafy greens and sulfur-rich vegetables - “more cabbage, onion, garlic, and mushrooms.”
Choosing “deeply pigmented vegetables and berries like carrots, beets, blueberries, and blackberries” is an important step. Dr. Wahls recommended eating about nine daily servings of fruits and vegetables - the bulk of your diet.
Protein Sources
To get enough protein, Dr. Wahls advised eating “6 to 12 ounces of grass-fed meat or wild-caught fish for protein per day,” adding that “organ meats like liver are good two days per week.”
Eggs are also a good source of protein, but they’re not included in the Wahls Protocol. Eggs are considered to promote inflammation and potentially worsen MS symptoms. Since avoiding eggs and other foods in this diet can increase your risk of a vitamin B12 deficiency, Dr. Wahls suggested taking a daily B12 supplement.
Building Healthy Habits
“It’s more than a diet - it’s a diet and lifestyle,” said Dr. Wahls. She does not suggest that people with MS stop taking their medications and rely only on her diet. There is strong clinical evidence that people with MS who consistently take disease-modifying medications have better health outcomes. However, more neuroscientists and neurologists (doctors who specialize in the brain and nervous system) agree that improving lifestyle habits, including diet, is key for brain health and overall longevity.
Big changes can feel overwhelming, so it helps to focus on one habit at a time. Small, steady steps - such as adding a fruit or vegetable to your diet, cutting back on sugary drinks, or walking for five minutes a day - can build momentum and help you avoid burnout.
Frequently Asked Questions
What are some easy and nutritious Wahls Protocol recipes for breakfast?
Easy breakfast options include green smoothie bowls with coconut milk and berries, organ meat breakfast skillets with sweet potato hash, and vegetable-packed omelets made with pastured eggs. Focus on combining vegetables, quality proteins, and healthy fats.