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: Mango Lassi (This is another great blender drink: Put two cups of plain yoghurt into a blender. Add two fresh mangoes, pitted and peeled or 1 ½ cups of frozen cubed mango. Add maple syrup, honey, or sugar to taste. Blend. To make a thinner consistency, add a few ice cubes before blending.).

Lunch: Teeny-Tiny Salad (Cut/slice/cube the following ingredients into teeny-tiny pieces: red leaf lettuce or romaine lettuce, green pepper, purple onion, tomato, purple cabbage, add one clove of minced garlic, frozen corn kernels, frozen peas, pinons, and sunflower seeds. Drizzle all with olive oil. Mix well. Sprinkle a few drops or to taste brown rice/balsamic vinegar. Season with lemon pepper and/or salt.)whole grain corn tortilla chips.

Dinner: Spaghetti (This is easy. Prepare pasta. Saute ½ lb hamburger or ground turkey. When browned, add 1 cup of crumbled firm plain tofu and continue to brown with meat, adding olive oil if needed. Add a jar of spaghetti sauce, unless time permits to make a traditional Italian recipe.Stir in one or two cloves of minced garlic before serving).

Snacks/Dessert: 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), fresh canteloup, hot multi-grain cereal (This can be prepared in a small crock-pot the night before.) Sweeten with honey, maple syrup or malted barley syrup.

Lunch: frozen soy entrée (Mexican style dish, enchilada, burrito), shredded lettuce, vegetarian refried beans.

Dinner: Brown Rice Soup with Asparagus (or broccoli) ( The Healthy Kitchen, p. 138), crusty French bread.

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, watermelon or other seasonal fruit, whole grain pancakes or waffles with nut butter.

Lunch: miso soup with green onion (If you are trying miso for the first time, purchase a mild yellow miso paste. Simple directions are on the package.), whole grain bread.

Dinner: Turkey Burgers ( The Healthy Kitchen, p. 202), baked beans, steamed beets.

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: Hot/cold chai with milk/soy/almond/rice milk, homemade granola (The Healthy Kitchen, p. 23) or whole grain cereal, topped with fresh peaches, blueberries, or strawberries. Serve with milk or soy/almond/rice milk.

Lunch: Egg salad sandwich (hard boiled eggs, add equal amount of crumbled firm plain tofu, mix with ½ mayo and ½ plain yoghurt, diced green onion, season to taste, fresh minced garlic is delicious), whole grain roll or bread, tomato slice.

Dinner: Shepherd’s Pie (Saute ½ the amount of ground beef/turkey with onion and several cloves of garlic. When brown, add small cubes of firm marinated or plain tofu. Add a variety of raw cubed vegetables, carrots, corn, squash, peas, broccoli. Place in oven proof dish, top with mashed potatoes, and bake ½ hour at 350. Vegetables will be tender crisp.).

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

Day #5
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, fresh or frozen raspberries or blackberries, whole grain toast with mashed seasoned (fresh minced garlic is great)avocado atop.

Lunch: Green salad with salmon chunks, whole grain crackers or pretzels.

Dinner: Pizza (Use pita bread as dough. Spread pizza sauce, minced fresh garlic, innovative soy product such as soy pepperoni, kalamata olives, broccoli florets and grated fresh mozzarella or soy cheese. Place under broiler until cheese is bubbling.).

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

Day #6
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, cherry tomatoes, Breakfast Burrito (flour tortilla, refried beans, salsa, sunnyside-up or scrambled egg).

Lunch: Fruit salad, plain yoghurt sweetened with maple syrup or dark brown sugar to taste, whole grain cinnamon graham crackers.

Dinner: Baked chicken breast, steamed broccoli, baked potato (with olive oil and minced fresh garlic).

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, sweet potato frappe (Place in a blender: 1 medium baked sweet potato, 1-2 cups of apple/apricot juice, ½ cup soft tofu, maple syrup or sugar to taste. Blend.)

Lunch: Salmon burger on whole grain bun (Frozen salmon burgers are widely available in conventional grocery stores. Saute in olive oil and fresh minced garlic.), tomato slice, lettuce.

Dinner: Macaroni and Cheese (Use conventional recipe, substituting low fat milk and ½ the cheese.) This comfort food deserves a place in most people’s menu plan. If dairy free is desired, prepare macaroni pasta, and season with olive oil, fresh minced garlic, and seasoning. Marinated tempeh or tofu slices can be added to both dishes. Snow peas, red pepper, green onion, and kale/chard sautéed in olive oil and one clove minced garlic.

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

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