Suggested Meal Plan
ON WAKING: start the day with a cup of Japanese Green Tea & grated Ginger
BREAKFAST: 7 am –
Protein: 2-Egg omelette with added Ham/Chicken or Ham & Eggs or Steak & Eggs or pre-cooked fish/chicken finely sliced and sautéed briefly in stock with julienned vegetables;
Fibre: tomato, shallots/onion, capsicum, mushroom, zucchini , carrot ~plus~
Starch: 1-2 slices of gluten free or wholegrain/high-fibre bread or gluten-free /natural muesli with no added sugar (50g) with yoghurt (rather than milk), nuts, seeds, coconut, dried fruit, lecithin granules (1-2 tbs) and;
Fruit: 1 serve (20g) or a small serve of fresh or tinned fruit in unsweetened natural juice
MID-MORNING: 10 am
Japanese Green tea & Ginger
Rice crackers (2-3) with sliced egg , salmon/sardines, avocado or caviar
LUNCH: 1 pm
1 serve of protein-rich food
Protein: Seafood (fresh or tinned), poultry or meat with:
Fibre: salad with grated carrot-beetroot-apple, plus tomato & avocado & lettuce (and or other leafy greens), mushrooms, celery & mungbean sprouts flavoured with lemon juice, balsamic/apple cider vinegar or tamari;
Salad dressing: olive oil, vinegar with egg yolk or garlic & herbs or dairy-free mayonnaise;
Starch: Basmati rice, rice/corn thins or other type of bread (50g).
MID-AFTERNOON: 3 pm – Japanese Green Tea & Ginger
Dried figs( x2) + Nuts (x 5-6) or same as mid morning
DINNER: evening – 6 pm – at least one food choice from each row:
Protein : Seafood or poultry or lean meat (liver meat is recommended once a week)
Fibre: Minimum 150 g: unlimited range of vegetables available:-
e.g., cauliflower, broccoli, cabbage, zucchini, squash, scollapini, carrots, celery, cos/ lettuce, onion, choko, green beans, mushrooms, mung bean sprouts, tomato, raw beetroot, avocado, bok choy, pak choy, endive, chives, leeks, spinach, silverbeet, parsley, kale, radishes, kohlrabi , fennel, olives, asparagus, string beans, sauerkraut, dill pickle, bamboo shoots, cucumber, tomato, aubergine (eggplant), capsicum, paprika, cayenne, pepper, chilli, ginger, garlic, onion and other herbs
Starch: maximum 50g : potato, sweet potato, peas, butternut pumpkin, beetroot
rice or rice noodles, wholegrain pasta or wheat noodles or bean noodles or legumes (chickpeas, lentils, splitpeas, greenpeas)
SUPPER: Japanese Green Tea with ginger,
Optional: Fresh/SPC Fruit with coconut cream or yoghurt or nuts
DRINKS: MUST drink approx. 2 – 2.5 L / day ( 8 – 10 cups)
soda / mineral* / tap water: ** tap water must be filtered (e.g., BRITA) to remove chlorine and toxic metals such as lead, aluminium and copper.
** flavour water with lemon, Angostura bitters or 100% fruit juice.
*Mineral water: The level of calcium and magnesium should be higher than the level of sodium (read the label)
Herbal teas: lemon soother, Calli tea, Rooi tea, chamomile, peppermint
Low tannin teas: Madura & Formosan – no milk
Other teas: Japanese green tea preferable or white tea
Coffee: Drink less than 3 cups/day. Coffee substitutes (e.g., dandelion/chicory coffee are fine). Steam decaffeinated coffees are preferred.
herbs & spices are generally OK if used in small amounts:
Onion, garlic & ginger & curry
Tomato paste (Leggo’s): small amounts
Tamari [wheat-free]: (instead of soy sauce) or Worcestershire sauce
Dashi (instead of stockcubes) – Campbells Liquid stock – Massel stock-cubes
Tamarind & Lemon, balsamic vinegar, apple cider vinegar or white vinegar
Salad dressings (natural ingredients: Norganic & Haines, Best Foods Mayonnaise)
Sweetening: use Xylitol, Splenda or Norbu
Alcohol: Wines and liquors are more suitable than beer.
Maximum limit: 3 glasses/day for men and 2 glasses/day for women
Suggestions: always keep roast chicken and ham off the bone in your fridge (for easy snacking)
If you are experiencing adverse affects on this diet, consult your health care practitioner to check for digestive problems and or food/chemical sensitivities.