2. Some tips for each meal
Upon waking up: a large glass of spring or mineral water, cold or warm
Breakfast
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Infusions: mint, rosemary, thyme, anise ..... Tea: Green, Yunnan, Tuocha, Roibos Plant drinks: Vary different plant milks, : almond, rice, nuts, soybeans, oats, chestnut...... Avoid coffee, especially coffee milk |
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Bread: organic leavened bread, semi or whole grain, or country, rice cakes or crackers, (gluten free) with butter (raw milk), almond puree, compote, unsweetened jam Flaked cereals with plant milk + almond puree or barley syrup or banana Eggs: soft boiled, poached or scrambled Wild smoked salmon + Essene bread "Budwig" cream see Kousmine Gourmande Vegetable juice + sprouts Summer: non acid fruits + soaked dried fruit + cottage or cream cheese |
Lunch
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Fresh raw vegetable juice, lacto-fermented or not: carrot, beet, celery, fennel, radish … Vegetable salad: slices with algae, sprouts, nuts, olive …. Seasoning: extra virgin cold-pressed oils (canola / olive, sunflower or sesame + or nuts or safflower or wheat germ or pumpkin seed) + salt (sea or complete gomasio, tamari, Soyu) + vinegar (cider, umeboshi) or lemon. |
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Protein : chicken, fish, eggs, vegetarian mixture (1/3 beans and legumes: lentils, peas, chickpeas, peas, beans, tofu + 2/3 cereals: rice, quinoa, barley, millet, bulgur, buckwheat polenta / corn, spelled) Greens venetables: cooked Or potato or sweet potato according to the selected protein. Or whole or ½ full grains + cheese Or Algae + grain |
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Optional, slightly sweet dessert: stewed, baked fruit, sorbets, pineapple, papaya |
Snacks: beverages (herbal or green tea) + fresh seasonal fruit or fruit milkshake made with a plant milk, nuts (almonds, walnuts, hazelnuts ..... rehydrated) for pregnant women, athletes, adolescents.
Dinner
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Fresh and raw vegetable juice Or Thick mixed vegetables soup Or Vegetable salad: carrots, beets, cucumbers, celery, lettuce, cabbage, pepper. Seasoning: : as for lunch |
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Protein flat light : algae, egg, mushrooms or Vegetarian mix: 1/3 beans or legumes + 2/3 cereals, vegetable gratin or vegetable pie |
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Optional and lightly sweetened dessert: stewed or baked fruit, sorbets, pineapple, papaya |
Meal accompanied with bread, tortillas, wafers
Beverages between meals.
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