The Food- random menus/eating plans from my past

Breakfast (9am-10am)

1. bit of bell pepper for the vitamin C

OR Green Smoothie if it's not real sweet.  The easiest one I know of is a can of pineapple in it's own juice (don't get cheap brands), a huge handful of greens (spinach, kale, parsley, etc), and a whole tray of ice. This serves our whole family of 8 because we each only drink a little and some don't want it. Add yogurt or soy milk for more protein if you like.

2. Choose:

A) Cook 1/4 cup of steel cut oats in 2/3 cup water for about 15 minutes
B) Cook 1/3 cup of rolled oats in 2/3 cup of water for about 5 minutes.
C) Cook whole grain cream of wheat, measure out 1 oz before cooking for one serving.
D) Prep raw oats the night before so it's ready in the fridge. Great for summertime! Insert recipe here
E) If a savory breakfast is desired, do avocado toast, hummus toast, or chickpea omelete with salsa

Stir into your breakfast some of the following: chia seeds, flaxseeds, turmeric, cinnamon, ginger, cardamom, or cloves. They all have healing properties.

3. 1 oz of walnuts, almonds, or nut butter (stirred in your breakfast or on the side).
 
4.  4 oz. of almond milk or soy milk (stirred into your breakfast or on the side).

5. Alternate a banana, 6 oz of berries, a grapefruit, or an apple

Lunch 12-1pm

1. Eat 6 oz of veggies (cooked or raw)-mixture of celery, radishes, broccoli, beets, jicama, cucumber, carrots, bell peppers, snap peas OR a giant salad (with the beans or tofu)

2. Choose:
A) 1 Ezekiel (no flour) toast with 4 oz. Cedar's hummus, fresh garlic, (optional), sliced tomatoes with fresh lemon juice over all. (Occasionally avocado mashed with lemon juice on toast, optional).
B) Loaded huge baked potato. Top with Amy's canned chili or other beans, veggies, cheese sauce or dressing
C) 6 oz of cooked beans, any kind, with fresh diced tomatoes, onions, etc.
D) Chickpea Salad Sandwich or salad
E) Tofu wrap or spring roll with rice noodles, fresh basil and cilantro and peanut dipping sauce (great crumbled in a salad.)
F) Leftovers!
G) Can of Amy's soup and whole wheat bread or tortilla

Dinner 5-6pm Are you a fan of delicious flavor?-Shawn, Psych

Here's my dinner menu! More than 4 weeks and over 40 of our favorite entirely or mostly WFPB meals. Each night is themed so it's easy to remember. Or you can just follow the menu!:
 
Monday Bean Strong -
cooked greens and carrots, cantelope or honeydew, french bread or cornbread
Porotos (Chilean beans)
Chilean Lentils, or Lentil-Potato Soup
Feijoada
Janetta's taco soup/chili in bread bowl
Indian Lentils
Split-Pea Soup

Tuesday Italiano (pasta dishes)-cooked brussel sprouts and cucumber salad, berries, All-Bran muffins
Fettucine Alfredo
Spaghetti with mixed olives, capers, and basil
Mac n' Cheese
Lasagna with tofu ricotta
Lentil-mac
Mushroom Stroganoff

East Inspired (rice dishes)- cabbage wedge plus veggies already in meal, plums or pears, sourdough bread
Hawaiian Haystacks
PadThai- made with rice noodles, edamame, bean sprouts, basil and cilantro, carrot, etc.
Stir-fry with rice or Asian noodles 
Pat's Thai Curry
Yellow Bean Cauliflower Curry
Vegetable Tikka Masala

Thursday Latin Please- simple romaine lettuce salad and cooked squashes, sopaipillas or tortillas
Navajo Tacos (this is made on fry bread but you could use taco shells)
Enchiladas or Burritos with black beans, yam, red pepper, kale and avocado
Mexican Rice Bake using leftover beans
Arepas
Humitas with Chilean Tomato Salad
Fajitas-WFPB tortillas with mushroom bell-pepper filling, or lime, sweet-corn and squash filling


Friday Party Night-
steamed broccoli and coleslaw, watermelon or apples, whole wheat bread
Veggie Burgers or Mushroom Burgers with Chipotle Mayo or Regular burgers
Carrot Dogs like completos with toppings (mayo, palta, tomatoes, onion, mustard, ketchup, etc.)
Pizza with tomatoes, olives, artichokes, red onion, and sweet corn, etc.
BBQ Cabbage sandwich with Potato Salad
Loaded Nachos with "cheeze" sauce, pico de gallo, beans, olives, jalapenos, etc.
Loaded Potato Fries (if you have an air fryer) with the same toppings as the Nachos
Falafels with Tahini and Tzatziki sauce, rice, hummus, Greek tomato salad, pita
Dion's veggie sandwich with Greek dressing


Saturday Soup OR Salad-
beet salad and asparagus, peaches or mango, biscuits or Irish brown bread 
Pat's Hot Thai Soup
Beefless Stew
Corn, Red Pepper, and Potato Chowder
Tortellini Soup
Green or Red Minestrone
Italian Wedding Soup
Zuppa Toscana
Baked Potato soup
Clam/Ham Chowder
Chicken Tortilla Soup
Green Chili Stew
Bone Broth soups (Chicken noodle or Pho with lots of herbs)

Buddha Bowl
Chicken Caesar Salad (chicken, noodles, Parmesan)
Waldorf Salad (fruit, cheese, nuts, chicken)
Cowboy Caviar Salad (beans, corn, tomatoes, peppers, onion, Italian Dressing)
Taco Salad ("meat", taco toppings)
Pasta Salads
Mediterranean (chickpeas, cucumber, tomato, grain, herbs, lettuce, olives, feta, red onion)
Chef Salad
Italian Salad- like antipasti dish


Sunday Potato Strong-
peas, green beans, mushrooms, or corn salad, grapes or figs, rolls
Mashed Potatoes with Mushroom Gravy or BBQ shredded cabbage or Chilean Red Gravy
Roasted Red Potatoes in tangy Italian dressing and falafel nuggets with Ranch
Vegetable-Lentil Shepherd's Pie
Baked Potato Bar or Loaded Potato Fries

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(SAD) Party Night-
No-bun Turkey Burgers w/BBQ sauce, Greek yogurt, pickled jalapenos, cucumbers, cherry tom.
Marinara Meatballs Subs with Mozzarella Cheese
Buffalo or BBQ meat sandwiches
Croque Madame or Sub style
Tuna-Cheese Melts
Pastrami Sandwich
Quesadillas with Pineapple Salsa
Pat's Chicken Burritos with Mexican Rice
Chicken Sopa
Grilled Cheese (or on fr. bread with ham) and Tomato Soup/Tomato Bisque

SAD Potato Strong
Braised roast with pepperoncinis, roast chicken, turkey, or salmon with Mashed potatoes
Roasted Potatoes and Veggies in tangy Italian dressing with Chicken, Beef, or Fish
Funeral Potatoes with Ham

School lunches: *see post

Brightline Eating Plan

Healthy Supplements -Lisa Ross

A. Digestive enzymes, broad-spectrum, plant-based, to help digest cooked foods and help out our tired digestive enzyme-producing organs

B. Minerals- plant-derived amino-acid chelated form

C. Vitamins- whole-food concentrates, anything else is artificial or fractioned out

D. Probiotics- food based, broad-spectrum, about 7 different kinds. Non-refrigerated.

E. Good Essential Fatty Acids supplement, with a combination of omegas 3, 6, and 9 - made from pure, properly processed oils from flax seed and borage oils

Optimal Health Systems 800-890-4547 is highly recommended for superb quality, top-notch integrity

How to Identify (Synthetic Vitamins)

Vitamin A (Acetate, Retinal Palmite, Beta Carotene)

Vitamin B 1 (Thiamine HC1, Thiamine Monoitrate)

Vitamin B 3 (Niacin)

Vitamin C (Ascorbic Acid, Pycnogenols)

Vitamin D (Irradiated Ergosterol)

Vitamin E (d-Alpha Tocopherol, dl-Alpha Tocopherol, d-Alpha Succinate)

Vitamin K (K3 or Menadione)