Day #1
Pre-breakfast: (at least ½ hour prior to breakfast): Drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste.

Breakfast: ginger tea (tea bags or steep ½ teaspoon of peeled and grated gingerroot in one cup of boiling water,covered, for 10-15 minutes, strain, sweeten to taste) dried apricots or plums “as is” or steeped in hot water for 15 minutes, zucchini bread with apple butter

Lunch: baked bean sandwich on whole grain roll or bread (mash the beans with small amount of fresh green onion and/or minced garlic)

Dinner: pasta (farfalle or rotelle) tossed with olive oil, fresh minced garlic, fresh lemon juice, pinch of chili powder, chopped parsley, avocado and tomato slices, salt to taste. Optional: grilled chicken slices, salmon chunks or marinated tofu chunks

Snacks/Dessert: crystallized ginger slice with almonds (eaten together, this is a delicious combination and some of the “bite” of the ginger is lessened by the nuts), dark chocolate, handful of nuts, or cheese and fruit

Day #2
Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste.

Breakfast: herbal tea (Rooibos tea),cantaloupe or seasonal and/or local fruit, poached egg on whole grain toast .

Lunch: taco salad (hard, ready-to-eat whole grain corn taco, lettuce, tomato, cheese or dairy substitute, onion, scallions, green pepper, with olive oil, vinegar, salt to taste…hot sauce is optional).

Dinner: grilled kabobs (onion, potato, mushrooms, carrots, shrimp or chicken),brown rice with olive oil or butter.

Snacks/Dessert: Dark chocolate, handful of nuts, or cheese and fruit.

Day #3
Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste.

Breakfast: green tea or ginger tea.banana slices sprinkled with cinnamon, shredded whole wheat cereal with milk or dairy alternative.

Lunch: Ginger Carrot Soup ( 8 Weeks to Optimum Health, p.119) .

Dinner: bowl of chili with whole grain crackers and cheese,optional: crumbled tempeh added to chili.

Snacks/Dessert: Dark chocolate, handful of nuts, or cheese and fruit.

Day #4
Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste.

Breakfast: Fruit Smoothie (milk or dairy alternative, frozen banana, fresh or frozen berries, sweeten to taste) (optional: spoonful of tofu).

Lunch: corn fritters (favorite pancake recipe with frozen corn kernels added), cottage cheese or maple syrup topping .

Dinner: lettuce wraps (grilled chicken or salmon slices, fresh tomato, fresh cilantro, wrapped in red leaf lettuce) (optional: marinated tofu slices),Soba noodles (Japanese buckwheat pasta) with olive oil and seasoning .

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit.

Day #5
Today, do a fruit “fast” (NOT for diabetics or anyone with blood sugar imbalances). This is a real vacation for your body, mind, and spirit! You may eat any fruits, all day long, anytime, any amount. And, drink plenty of water and herbal teas. There is another treat that comes with this fasting day. Time ordinarily spent preparing and eating meals may now be spent in gentle physical activity (such as walking outdoors or practicing yoga or breathing exercises) and gentle mental activity (such as favorite reading, journaling, poetry writing/reading, listening to music…anything that nourishes and nurtures you).

Day #6 Good morning! You have completed a one day fruit fast and need to reenter the world of food gently.
Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste

Breakfast: hot oatmeal with cinnamon and fresh grated apple atop.

Mid-morning snack: whole grain bread with hummus or mashed avocado

Lunch: black bean soup with fresh grated garlic and/or onion atop .

Dinner: Frittata ( The Healthy Kitchen, p. 14) .

Snacks/Dessert: dark chocolate, handful of nuts, or cheese and fruit.

Day #7
Pre-breakfast (at least ½ hour prior to breakfast): drink purified water, up to one quart or prepare one cup of water with 1T fresh lemon juice or apple cider vinegar and optional honey or maple syrup to taste.

Breakfast: herbal tea or chai with milk or dairy substitute, grapes or seasonal/local fruit, cinnamon graham crackers spread with nut butter (add honey if desired).

Lunch: miso soup with brown rice .

Dinner: “Kathleen’s Tortillas” (Lightly oil a medium hot fry pan, add one flour tortilla, layer with small broccoli florets and grated cheddar cheese, layer another tortilla, top with green pepper slices, fresh tomato, and grated cheddar cheese, top with flour tortilla. Cover with lid which fits right onto tortilla. Cook until bottom tortilla is lightly browned. Turn with two spatulas, cover, and cook until lightly browned on bottom and cheese is melted.) steamed carrots.

Snacks/Dessert: crystallized ginger slice with almonds, dark chocolate, handful of nuts, or cheese and fruit.

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