> For the complete documentation index, see [llms.txt](https://info.vine-of-the-soul.com/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://info.vine-of-the-soul.com/ayahuasca/ayahuasca-for-mental-wellbeing/ayahuasca-diet-recipes.md).

# Ayahuasca Diet Recipes

### 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](https://www.vine-of-the-soul.com) - 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.