Building A Meal

Breakfast: (Before 8am)

Whole Grain- Oats, Brown Rice, Millet, Buckwheat Grouts, Whole-grain cereal or pancake.

Greens- Collard, Kale, Bok Choy, Chard, Dandelion, Mustard Greens, Brussels Sprouts

Optional Protein- Scrambled Tofu, Tempeh, Soy Bacon, Beans or Soy Product

Soup- Miso, Boiled Vegetable


Rice Cakes, Nuts Butters, Hummus, Apples, Granola, Sunflower or Pumpkin Seeds, Nuts, Dried Fruit, Berries, Mochi, Carrot Juice, Amasake, Tea- Kukicha, Bancha, Barley, White or Red

High Noon

Lunch: (Before 1pm)

Whole Grain- Brown Rice, Pillaf, Couscous, Polenta, Udon, Soba or Brown Rice Noodles, Sprouted Grain Unyeasted Breads, Tortillas, Pita, Naan

Vegetables: Raw and cooked and varied in color, texture and taste. Burdock Root, Leeks, Daikon, Broccoli, Cauliflower, Zucchini, Onions, Carrot, Cabbage, Celery, Squash, Sweet Potato, Peas, Corn, Mushrooms

Protien/Beans: Lentil, Garbonzo, Adzuki, Mung, Lima, Pinto, Black, Red, Kidney, Black-Eyed Beans. (Tempeh, Tofu no more than 3x a week), (Seitan once a week)


Dinner: (Before 6pm or earlier)

Whole Grain- Quinoa, Amaranth, Barley, Rye, Whole Wheat, Wheat Berries, Wild Rice, Brown Basmari

Vegetables: All Vegetables including Dark Leafy Greens, Sea Vegetables (Hijiki, Wakame, Dulce, Agar Agar, Kombu, Nori, Arame)

Dessert (Preferably before 2pm)

Grain-Sweetened Desserts- Arrow root, Agave Nectar, Brown Rice or Maple Syrup, Stevia, Honey.

Fruit- moderation

Daily Breakdown in Servings:

Grains: * * * * *

Veggies: * * * * *

Beans & Bean Alternatives: * *

Sea Veggies: *

Fermented Foods: *


Listen to your body.

Vary cooking styles: Pressed, Steamed, Boiled, Blanched, Baked, Fried, Raw

Make meals colorful and vibrant to make sure you’re getting all nutrients you need.

Eat together or in a quiet peaceful environment for good conversation and digestion.

Chew well (50-100 chews per mouthful!)

Have soup often with meals to aid in digestion

Cook with Flax, Sesame Oil or Olive Oil, Shoyo, Mineral Salt (a pinch a day)

Have a tablespoon of Fermented Foods rich in Probiotics a day: Umeboshi Plums, Raw Sauerkraut, Fermented Unpasturized 2year aged Miso.

Nutritional or Brewers Yeast in Rich in B12 and good for a Vegan Diet

Include herbs in diet which are richest in antioxidants: Ginger, Parsley, Rosemary, Oregano, Turmeric, Cilantro

*These are suggestions on what to eat.

**All Grains, Vegetables and Beans are interchangeable.