Here are examples weekly menu with the right food. The formula is basic: take a whole starchy food (brown rice, bulgur, quinoa, potatoes) and cover with raw or steamed array of veggies (the more colors, the better). Top with beans, nuts or seeds (a soup spoonful will do) and finely chopped fresh spices (fresh mint, parsley, cilantro, dill, etc.)
I like to dress each meal with one of these: freshly squeezed lemon, balsamic glaze, a homemade miso/ginger sauce, garlic in walnut oil, mashed avocado with lime juice, caponata, pico de gallo, humus or a veggie dip of some sort.
Organic Living’s Nutrition Recommendations
Minimize or work toward eliminating all dairy, red meat, fried foods and refined sugars, including anything with sugar added, white bread, white rice and white pasta.
Breakfast: Plain yogurt with fresh berries of choice.
Lunch: Chopped boiled (or baked) red potatoes with fresh red onions and shredded carrots seasoned with mashed avocado blended with lemon juice and Himalayan salt and pepper.
Dinner: Bulgur wheat, amaranth or millet topped with fresh tomatoes, cucumbers, avocados and parsley or cilantro.
Snack: Apple slices, walnuts, raw almonds.
Breakfast: Plain oatmeal with strawberries and bananas. Pure, dark chocolate chunks.
Lunch: Gnocchi topped with pesto, pine nuts, roasted red peppers, and asparagus.
Dinner: A bed of greens, topped with beans, onions, broccoli (or red peppers) and fresh dill. Mustard and lemon juce dressing.
Snack: Celery sticks and humus.
Breakfast: Plain whole wheat sourdough (or potato) bagel with nothing on it. A glass of kefir.
Lunch: Brown rice, covered with curried chick peas, sautéed mushrooms and fresh rosemary. Vegetarian chili.
Dinner: Bruschetta topped with fresh diced tomatoes, onions, parsley and balsamic vinegar dressing. Pasta faggioli soup.
Snack: Vegetarian taco.
Breakfast: Smoothie with almond milk (or plain yogurt), apples, celery, parsley, and bananas.
Lunch: Quinoa with sundried tomatoes, fresh onions, mushrooms and fresh basil. Season and top with feta and lemon juice to taste. Minestrone soup.
Dinner: Eggplant marinara on a whole wheat sub, wrap or over a bed of greens.
Snack: Carrot or red pepper sticks and bean dip. A cup of kombucha.
Breakfast: Fruit salad and cottage cheese.
Lunch: Whole wheat pasta or rice noodles topped with vodka sauce, mushrooms, garlic, onions, and fresh basil.
Dinner: Miso soup. Brown rice, avocado and cucumber sushi; seaweed salad.
Snack: Cherry tomatoes.
Breakfast: Whole wheat crepes with fresh fruit and pure maple syrup or raw honey.
Lunch: Lentil or pea soup with whole wheat pita bread. Lettuce, onion, tomato, cucumber and avocado salad.
Dinner: Vegetable soup (or kimchee). Falafel.
Snack: Fresh broccoli bites (or fresh zucchini) and humus.
Breakfast: Buckwheat (or granola) with walnuts and agave.
Lunch: Spanish rice (brown) and beans topped with tomatoes, onions and cilantro. Ginger-lime dressing. (Take a handful of pickled ginger and throw it in the blender with a swig of lime juice. Add salt and flax seed oil to taste.)
Dinner: Veggie wrap with Portobello mushrooms, roasted red peppers, bean sprouts, onions and pesto. Dip: Balsamic vinegar blended with a spoonful of raw honey and wholegrain mustard.
Snack: Roasted yams or sauteed green beans with salt, lemon and garlic.