Ayahuasca Diet Recipes

It's easy to get confused about what we should and what we shouldn't eat before an ayahuasca ceremony. At Vine of the Soul Retreats, we have put together a little cookbook for you

Aya-Friendly, Low-Tyramine, Low-Carb Cookbook

This cookbook is designed for the ayahuasca preparation and integration diet, with one main aim: support safety and nervous-system clarity by avoiding foods known to be high in tyramine or otherwise risky around MAOI activity. As per the dietary and medical guidelines we have established at Vine of The Soul Retreats - rooted in science.

The core rules this cookbook follows

• Fresh over aged. Tyramine rises as foods sit around—especially proteins. Cook and eat fresh; keep leftovers brief and cold.

• No fermented foods (e.g., sauerkraut/kimchi/pickles, yogurt/kefir, soy/tempeh).

• No pork, no red meat, no processed/aged meats (salami, pepperoni, corned beef, liver).

• No old/aged cheeses; if using dairy at all, keep it minimal and choose fresh options.

• No nuts and seeds.

• No dried/salted fish.

• Avoid overripe banana and avocado; limit figs/raisins.

• Minimal spices, no caffeine, avoid herbal stimulants like ginseng and St. John’s wort. What you will see a lot of

Fresh vegetables, clean proteins (chicken/turkey/fresh fish/eggs), gentle fats (olive oil), simple herbs, and low-sugar fruit in small portions.

---

3) The recipes

A) 14 mains (low-carb, nutrient-dense, low tyramine)

1) Lemon-Herb Chicken Zoodles

Ingredients: chicken breast, zucchini (spiralized), olive oil, lemon, parsley, salt Steps: Sear chicken → toss in zoodles 2–3 min → finish with lemon + parsley.

2) Turkey & Cauliflower “Rice” Bowl

Ingredients: ground turkey, cauliflower rice, cucumber, carrot, olive oil, lemon, salt Steps: Cook turkey → sauté cauliflower rice → top with cucumber/carrot → lemon/olive oil.

3) Fresh Cod with Green Beans & Garlic Oil

Ingredients: fresh cod, green beans, garlic, olive oil, lemon, salt Steps: Steam beans → pan-cook cod gently → warm garlic in oil (no browning) → lemon finish.

4) Egg Drop Spinach Soup

Ingredients: eggs, spinach, zucchini, clean broth (no yeast extract), salt Steps: Simmer zucchini in broth → wilt spinach → drizzle beaten egg while stirring.

5) Sheet-Pan Chicken & Garden Vegetables

Ingredients: chicken thighs/breast, zucchini, bell pepper, onion, olive oil, salt Steps: Toss → bake at 200°C until chicken is done (about 25–35 min).

6) Baked Salmon Salad Bowl (Cooked)

Ingredients: fresh salmon, lettuce, cucumber, olive oil, lemon, salt Steps: Bake salmon → flake over salad → lemon/olive oil dressing.

7) Turkey Lettuce Wraps with Apple Crunch

Ingredients: ground turkey, romaine leaves, grated apple, cucumber, olive oil, salt Steps: Cook turkey → wrap → add apple + cucumber → olive oil drizzle.

8) “Clean Bolognese” (Chicken + Veg Sauce)

Ingredients: ground chicken, mushrooms, zucchini, fresh tomato, olive oil, salt Steps: Sauté mushrooms/zucchini → add chicken → add fresh tomato → simmer 5–10 min. Serve over zucchini ribbons.

9) Gentle Coconut-Veg Stew (Minimal Spice)

Ingredients: coconut milk, zucchini, carrots, chicken (optional), salt Steps: Simmer veg in coconut milk → add cooked chicken → salt only (or tiny turmeric if you want).

10) Turkey & Zucchini Meatballs (No breadcrumbs, no nut/seed flour)

Ingredients: ground turkey, grated zucchini (squeezed), egg, salt, olive oil Steps: Mix → form → bake 15–20 min at 200°C (or pan-cook gently).

11) Chicken “Congee” (Low-Carb Comfort Bowl)

Ingredients: chicken, cauliflower rice, water/broth, salt Steps: Simmer chicken until tender → add cauliflower rice 5–8 min → salt to taste.

12) Stir-Steamed Veg + Chicken (Soft, Ceremony-Friendly)

Ingredients: chicken breast, broccoli, zucchini, carrot, olive oil, salt Steps: Steam veg → quickly sauté chicken → combine with olive oil + salt.

13) White Fish & Zucchini “Papillote” (Baked in paper)

Ingredients: fresh white fish, zucchini ribbons, lemon slices, olive oil, salt Steps: Wrap in baking paper → bake 12–15 min at 190°C → open like a present.

14) “Mineral Plate” (Steamed Veg + Olive Oil + Lemon)

Ingredients: broccoli, carrots, zucchini, olive oil, salt, lemon Steps: Steam → dress → eat when your system wants calm more than complexity.

---

B) 7 breakfasts (low-carb, low tyramine, gentle on the system)

B1) Soft Eggs + Sautéed Spinach

Ingredients: eggs, spinach, olive oil, salt Steps: Soft-boil eggs → sauté spinach in olive oil → salt.

B2) Turkey Breakfast Patties (No spice blend)

Ingredients: ground turkey, grated zucchini (squeezed), egg, salt Steps: Mix → form patties → pan-cook on medium until done.

B3) Mushroom & Zucchini Omelette

Ingredients: eggs, mushrooms, zucchini, olive oil, salt Steps: Sauté mushrooms/zucchini → add eggs → fold.

B4) Cauliflower Hash + Poached Egg

Ingredients: riced cauliflower, onion (optional), egg, olive oil, salt Steps: Pan-crisp cauliflower (medium heat) → poach egg → combine.

B5) Chicken Breakfast Broth (Yes, breakfast soup)

Ingredients: shredded chicken, zucchini, carrot, broth/water, salt Steps: Simmer veg → add chicken → salt. (Shockingly good when people feel sensitive.)

B6) Cottage Cheese Cucumber Bowl (Optional / “Not for strict last-3-days”)

Ingredients: fresh cottage cheese, cucumber, olive oil, salt Steps: Mix → drizzle olive oil. Your guidelines allow fresh cottage cheese but also say to limit dairy, especially closer to ceremony. Label it optional.

B7) Coconut Cream + Blueberries (Low sugar, small portion)

Ingredients: coconut cream, small handful blueberries, pinch salt Steps: Bowl it → berries on top → pinch salt. Avoid dried fruit and keep fruit portions modest.

---

4) Master shopping list (for all 21 recipes)

Proteins

• Chicken breasts or thighs

• Ground turkey

• Fresh salmon fillets

• Fresh white fish (cod or similar)

• Eggs

• Optional: fresh cottage cheese

Vegetables (buy fresh; use quickly)

• Zucchini (a lot — zoodles, ribbons, stews)

• Spinach

• Mushrooms

• Cauliflower (or pre-riced cauliflower)

• Green beans

• Broccoli

• Carrots

• Cucumber

• Bell peppers

• Onions (optional; keep gentle)

• Lettuce / romaine

Fruits (small portions, fresh)

• Lemons

• Apples

• Blueberries

• (Skip/avoid: overripe bananas, overripe avocado; limit figs/raisins.) Dietary and medical guidelines

Fats / pantry

• Olive oil

• Coconut milk + coconut cream

• Salt

• Clean broth (check: no yeast extract/protein extracts) Dietary and medical guidelines

• Fresh herbs: parsley, mint (optional)

What this cookbook intentionally avoids (don’t buy)

Fermented foods, soy/tempeh, aged cheeses, nuts/seeds, cured meats, pork/red meat, dried/salted fish, caffeine, strong herbal stimulants.