Recommended Food Plan


This meal plan is very different from the typical American diet. However, it is based on the human body's digestive and nutritional requirements that we have moved away from over time. Eating this way enables the body to easily digest and absorb all the nutrition from the food. Try to include the "Essential Salad" with one meal every day (recipe follows).

Remember that this is an ideal food plan. Don't try to change everything in your diet overnight. Try one or two changes and keep working on it. Following these golden rules will move you toward health and wellness!


First Food in the Morning:

  • Fresh fruit of any variety and lots of it.
  • Fresh squeezed fruit and vegetable juices (Make the majority of the juice from vegetables and add some juiced fruit for flavor.)
  • Wait 1/2 to 1 hour to eat again if you are still hungry. Try some whole grain oats (oatmeal), rye bread, or potato bread with real butter.
  • Eggs (be sure to cook the yokes), no more than six per week


Mid Morning and Afternoon Snacks:

  • Fresh fruit
  • Fresh vegetables
  • Handful of raw nuts (almonds, walnuts, pecans)
  • Raw pumpkin, sunflower, or ground flax seeds - Caution: If the seeds are not fresh (i.e., processed by roasting, salting and packaging), the oil becomes poisonous and rancid, producing harmful free radicals in the body.


Lunch and Supper:

  • Lots of vegetables
  • Healthy meats, cooked slowly and thoroughly
  • Starchy foods, sparingly (Limit yourself to a small handful of whole grains like oats, brown rice, and rye. A slice of bread or a tortilla with a meal is acceptable, as well.)
  • The bulk of the meal should be vegetables (raw or cooked) and healthy meats.
  • When you look at your plate, you should see mostly vegetables with a serving of meat and a small serving of starchy food (1/5 of meal can be starchy).


Evening Snacks:

If you are hungry in the evening, eat some fresh fruit. Fruit digests quickly and is very cleansing to the body.


The Essential Salad Recipe:

  • Use spinach and other dark leafy greens, broccoli, cauliflower, cabbage, carrot, celery, beets, parsley, some ginger, onion and garlic.
  • Chop veggies into small pieces about as big as your fingernail and mix in a big bag or glass bowl.
  • When ready to serve, add more fresh veggies like cucumber, peppers, tomatoes, and sprouts.
  • You may also add fresh seeds, if desired.

Suggested Salad Dressing:

  • Mix 1 tsp olive oil, and 1 tsp lemon juice per serving into the salad
  • You can also buy some quality salad dressings at the grocery store, but be sure to read the ingredient label. Olive oil should be the first ingredient listed!