Sample Meal Ideas


  • Soaked oatmeal with 1 Tbsp. flaxseed meal, fresh fruit, and 1 Tbs. of coconut oil mixed in
  • Quinoa (left over) warmed with raisins and almond milk
  • Whole grain pancakes made with a quality protein (e.g. eggs, yogurt) w/ fruit sauce
  • A piece of fresh fruit and a sprouted whole grain bagel with butter or coconut oil
  • Fruit smoothie with 1 cup almond or coconut milk, 1 cup fruit (preferably frozen berries), 1 scoop of protein powder (e.g. hemp, whey, or rice), and 1/4 cup yogurt (opt.)
  • 2 small bran muffins (homemade) and a pear
  • Scrambled tofu and tempeh strips (bacon alternative), with sautéed onion, peppers and mushrooms
  • Vegetable omelet with one slice whole grain toast and butter
  • Plain yogurt, 1 piece sliced fruit, and 1 Tbsp. flaxseed meal
  • Fresh vegetable juice (carrot, apple, beet, celery, parsley, etc.)
  • Homemade coconut kefir with sliced strawberries, banana and flaxseed meal



  • Fresh salad with wild rice, greens, cottage cheese, and lemon/olive oil/balsamic vinegar dressing and a plethora of vegetables
  • Open-faced vegetable (cucumber, red onion, shredded carrot, sliced red pepper, tomato, avocado and sprouts) sandwich on sprouted whole grain bread
  • Bean, vegetable and wild rice soup with whole grain crackers
  • Pasta salad (made from whole grain pasta) with broccoli, red pepper, zucchini, onion and shredded salmon (optional) with lemon/olive oil/balsamic vinegar dressing
  • Pizza on a sprouted whole wheat tortilla, pita bread, or sprouted bagel with pizza sauce, cheese (or cheese alternative), fresh sautéed vegetables
  • Bean burrito with sautéed spinach and onions topped with salsa



  • Grilled fish or tempeh burger with steamed vegetables and brown rice
  • Oriental stir-fry with optional seafood and vegetables and (pre-soaked) cooked brown rice or quinoa
  • Whole grain pasta with sautéed vegetables and olive oil
  • Beans and brown rice with corn tortillas, avocados, tomatoes, and salsa
  • Vegetable soup with a big green salad with olive oil dressing
  • Veggie burger topped with humus, lettuce, tomato, and cultured veggies on a sprouted grain roll
  • Grilled Portobello mushroom burger, topped with caramelized onion and guacamole
  • Brown rice and chickpea pilaf with roasted zucchini, carrot and broccoli drizzled with olive oil and balsamic vinegar

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