BREAKFAST AND THROUGH THE MORNING

2 cups (500 ml) Green Giant Juice (page 259)

Blueberry-Kale Smoothie (page 258)

LUNCH

Whole Meal Salad Bar (page 296) choices: 4 cups (1 L) romaine lettuce, 1 cup (250 ml) kale, 1 tomato, ½ red sweet pepper, ¼ cucumber, 1 rib celery, 1 sheet nori, 1 cup (250 ml) sprouted mung beans (page 282)

¼ cup (60 ml) Avocado Dip or Spread (page 269), thinned with a little lime juice, lemon juice, or Nama Shoyu and used as dressing

SUPPER

2¼ cups (560 ml) Sprouted Quinoa Tabouli (page 290)

1¼ cups (310 ml) V-8 Vegetable Soup (page 274)

SNACKS OR DESSERTS

¼ cup (60 ml) pumpkin seeds

4 medjool dates, or 4 Coconut Macaroons (page 298)

2 pieces fresh fruit (such as 1 mango and 1 apple)

Nutritional analysis for menu: calories: 2005, protein: 59 g, fat: 60 g, carbohydrate: 364 g (198 g from sugar), dietary fiber: 71 g, calcium: 1132 mg, copper: 3850 mcg, iron: 33 mg, magnesium: 821 mg, phosphorus: 1553 mg, potassium: 8424 mg, sodium: 1245 mg, zinc: 12 mg, thiamin: 2.4 mg, riboflavin: 2.6 mg, niacin: 32 mg, vitamin B₆: 4 mg, folate: 1031 mcg, pantothenic acid: 6.8 mg, vitamin B₁₂: 1.0 mcg, vitamin A: 3036 mcg, vitamin C: 915 mg, vitamin E: 16 mg, vitamin K: 3399 mcg, omega-6 fatty acids: 14 g, omega-3 fatty acids: 4 g

Percentage of calories from: protein 11%, fat 24%, carbohydrate 65%

Note: About 85 percent of the sugar in this menu comes from fruit; the remainder comes from other vegetables and whole plant foods. The vitamin B₁₂ comes from Vegetarian Support Formula nutritional yeast.

For a 2,500-calorie menu: For supper, increase the amount of Sprouted Quinoa Tabouli to 4½ cups (1,120 ml). For snacks, include both the 4 dates and 4 Coconut Macaroons and add 1 tablespoon (15 ml) of nuts or seeds or an extra piece of fruit.

For a 1,600–1,700-calorie menu: Omit the pumpkin seeds as a snack in the 2,000-calorie menu and have just 2 dates or 2 Coconut Macaroons.

Menu 2

ENJOYING NATURE’S BOUNTY

In this menu, lunch includes a choice of sprouted or cooked legumes. Unlike nuts and seeds, legumes allow menus to have higher protein, iron, and zinc, while contributing less fat. Items listed for breakfast, lunch, supper, or snacks may be interchanged.

BREAKFAST

2 cups (500 ml) Sprouted Whole-Grain Cereal (page 261)

¾ cup (185 ml) Sunflower-Hemp Milk (page 260)

LUNCH

5 cups (1,250 ml) Build-Your-Bones Salad (page 278)

½ cup (125 ml) sprouted lentils (see sidebar, page 289) or cooked beans

3 tablespoons (45 ml) Lemon-Tahini Dressing (page 275)

SUPPER

2 cups (500 ml) Garden Blend Soup (page 273)

¼ cup (60 ml) Pumpkin Seed Pâté (page 268)

4 Sunny Rye Crackers (page 265)

1 large tomato

SNACKS OR DESSERTS

2 oranges or other fruit

1 cup (250 ml) blueberries

1 cup (250 ml) Tutti-Frutti Ice Cream (page 301)

Nutritional analysis for menu: calories: 2015, protein: 79 g, fat: 80g, carbohydrate: 301 g (112 g from sugar), dietary fiber: 65 g, calcium: 1026 mg, copper: 4650 mcg, iron: 29 mg, magnesium: 869 mg, phosphorus: 1914 mg, potassium: 6141 mg, sodium: 1180 mg, zinc: 19 mg, thiamin: 5.4 mg, riboflavin: 3.6 mg, niacin: 45 mg, vitamin B₆: 5.4 mg, folate: 977 mcg, pantothenic acid: 10 mg, vitamin B₁₂: 1.4 mcg, vitamin A: 2833 mcg, vitamin C: 1000 mg, vitamin E: 37 mg, vitamin K: 2630 mcg, omega-6 fatty acids: 36 g, omega-3 fatty acids: 9 g

Percentage of calories from: protein 14%, fat 32%, carbohydrate 54%

For a 2,500-calorie menu: For breakfast, increase the Sunflower-Hemp Milk to 1¼ cups (375 ml) and top the cereal with ¼ cup (60 ml) Crunchy Granola (page 262). For lunch, increase the Lemon-Tahini Dressing to 6 tablespoons (90 ml). Include an additional snack or dessert of a Chocolate-Cranberry Nut Ball (page 299) or a small piece of fruit.

For a 1,600–1,700-calorie menu: For breakfast, decrease the Sunflower-Hemp Milk to ½ cup (125 ml). For supper, omit the Pumpkin Seed Pâté. For snacks or dessert, omit either the Tutti-Frutti Ice Cream or the 2 pieces of fruit and berries. In this menu, the calcium drops to 940 milligrams.

Menu 3

FRUIT, GREENS, SEEDS, AND NUTS

For a mainly fruit menu to meet the DRIs, plenty of fruit is needed. Here we have 5 pounds (2.3 kilograms) of fruit that were chosen for their mineral contributions. The greens, nuts, and seeds add protein, essential fats, and other minerals—otherwise, this would be “the sugar diet.” The large green salad takes a while to chew; in choosing this way of eating, you will need to make time for leisurely meals! The dressing provides omega-3 fatty acids. The breakfast items can be blended together to form a smoothie, or they can be served as a fruit salad or fruit platter on or beside the lettuce. Also, you may replace the strawberries and peaches with other berries and seasonal fruit. Menu 4 (page 247) is a more general version of this menu, providing weights instead of quantities to allow for easy shopping.

BREAKFAST AND THROUGH THE MORNING

2 cups (500 ml) strawberries, 2 peaches, 2 oranges, 2 cups (500 ml) romaine lettuce

LUNCH

4 cups (1 L) Three Melon Salad (page 291)

SUPPER

Whole Meal Salad Bar (page 296) choices: 4 cups (1 L) romaine lettuce, 3 cups (750 ml) napa cabbage, 2 cups (500 ml) kale

3 cups Raw Veggies (see sidebar, page 286)

¼ cup (60 ml) Liquid Gold Dressing (page 276)

SNACKS OR DESSERTS

⅓ cup (85 ml) currants, or 4 dried figs

¼ cup (60 ml) Nama Shoyu Sunflower Seeds, Pumpkin Seeds, or Almonds (page 297) or plain almonds and sunflower or pumpkin seeds

1 pound (454 g) fruit (such as 2 cups/500 ml berries, 1 banana, and 2 apricots)

Nutritional analysis for menu: calories: 1975, protein: 53 g, fat: 61 g, carbohydrate: 359 g (183 g from sugar), dietary fiber: 74 g, calcium: 1009 mg, copper: 3510 mcg, iron: 23 mg, magnesium: 618 mg, phosphorus: 1236 mg, potassium: 8240 mg, sodium: 1010 mg, zinc: 24 mg, thiamin: 5.5 mg, riboflavin: 4.9 mg, niacin: 47 mg, vitamin B₆: 6.2 mg, folate: 1260 mcg, pantothenic acid: 9.4 mg, vitamin B₁₂: 2.4 mcg, vitamin A: 1959 mcg, vitamin C: 958 mg, vitamin E: 24 mg, vitamin K: 1344 mcg, omega-6 fatty acids: 19 g, omega-3 fatty acids: 11 g

Percentage of calories from: protein 10%, fat 25%, carbohydrate 65%

For a 2,500-calorie menu: For supper, increase the Liquid Gold Dressing to 6 tablespoons (90 ml) and add another 1½ pounds (680 g) of berries and other fruit for snacks or desserts.

For a 1,600–1,700-calorie menu: Adjust the snacks or desserts in the 2,000-calorie menu by omitting the currants and the seeds or almonds or by omitting the pound of fruit. With these changes, the calcium in this menu drops to about 930 milligrams.

Menu 4