Daily Menus

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3. Daily Menus

3.1 Salads

Eat as much salad as you want—but don’t stuff yourself. Use one or two varieties of lettuce from among the dark garden varieties, such as Romaine, Bibb, Boston, leaf or any garden lettuce (except iceberg). Endive or escarole may be included as a variety of lettuce, if it is not bitter. In addition to the lettuce, choose two or three salad vegetables from among the following: celery, cabbage, cucumber, sweet pepper, or any young, tender greens (kale, turnip, dandelion, collard). Broccoli flowerets and leaves are particularly good salad vegetables. Cauliflower flowerets are also very good in the salad. Green beans, peas, chayote, zucchini or yellow summer squash are good choices when young and tender. Raw carrots or sweet potato may be used except with a protein meal; tomato may be used except with a starch meal.

3.2 Four Weeks of Menus

3.3 Two Weeks of All-Raw-Food Menus – First Week

	Breakfast	Lunch	Supper
Sunday	Strawberries	Salad Raw sweet corn (young/tender) Raw carrots Alfalfa sprouts	Salad Tomatoes Raw broccoli Macadamianuts
Monday	Oranges	Salad Wheat or rye sprouts Avocado	Salad Tomatoes Alfalfa sprouts Almonds
Tuesday	Papaya	Lettuce Blueberries (or other subacid berries) Persimmons Fresh or dried figs	Salad Raw turnips Alfalfa sprouts Lentil sprouts
Wednesday	Cantaloupe	Lettuce, celery Pears Sweet plums Soaked dried apricots	Salad Tomatoes Raw zucchini squash Cashews
Thursday	Kiwi Fruit Filberts	Watermelon	Salad Alfalfa sprouts Edible pod peas Raw cauliflower or carrots Avocado
Friday	Fresh ripe pineapple	Salad Alfalfa sprouts Raw cauliflower Jerusalem artichokes Avocado	Lettuce Peaches Papaya Bananas
Saturday	Casaba melon	Lettuce Grapes Apricots Dates	Salad Tomatoes Alfalfa sprouts Pecans

3.4 All-Raw-Food Menus – Second Week

	Breakfast	Lunch	Supper
Sunday	Honeydew Melon	Lettuce, celery Jonathan apples Plums Avocado	Salad Tomatoes Alfalfa sprouts Pecans
Monday	Fresh ripe pineapple	Salad Tomato Alfalfa sprouts Sunflower seeds	Lettuce, celery Pears Grapes Dates
Tuesday	One grapefruit Two oranges	Salad English peas Raw broccoli Avocado	Salad Tomato Alfalfa sprouts Brazil nuts
Wednesday	One or two grapefruit Pecans	Watermelon	Salad Raw chayote Alfalfa sprouts Mung bean sprouts
Thursday	Mangoes	Lettuce Cherries Bananas Dried soaked apricots	Salad Edible pod peas Coconut
Friday	Strawberries	Salad Alfalfa sprouts Raw sweet potato Raw cauliflower Avocado	Salad Tomato Raw broccoli Filberts
Saturday	Grapes	Lettuce Peaches Fresh figs Persimmons	Salad Tomato Alfalfa sprouts Almonds

3.5 Menus Which Include Some Cooked Food – First Week

	Breakfast	Lunch	Supper
Sunday	Watermelon	Salad Tomatoes Eggplant casserole With cashew nut topping or Mixed vegetable casserole with sesame seeds	Lettuce, celery Apricots Cherries Bananas Raisins
Monday	Grapes	Salad Alfalfa sprouts English peas (raw) or Lentil or mung bean sprouts Avocado	Salad Tomatoes Raw broccoli Pecans
Tuesday	Honeydew melon	Lettuce Red Delicious apples Persimmons Bananas	Salad Alfalfa sprouts Lentils with steamed yellow squash
Wednesday	Grapefruit Filberts	Watermelon	Salad Edible pod peas (raw) Alfalfa sprouts Avocado
Thursday	Fresh ripe pineapple	Salad Young tender raw kale Wheat or rye sprouts Avocado	Salad Green beans (raw or cooked) Raw carrots Steamed or baked potato*
Friday	Oranges Lettuce Avocado	Lettuce, celery Grapes Persimmons Dates	Salad Tomatoes Alfalfa sprouts Sunflower seeds
Saturday	Kiwi fruit Almonds	Casaba melon	Salad Alfalfa sprouts Vegetable chop suey Brown Rice
* Sweet potatoes may be eaten raw, but white potatoes should not. It is advisable to dextrinize the starch in white potatoes, by cooking, to render them suitable as food.

3.6 Menus Which Include Some Cooked Food – Second Week

	Breakfast	Lunch	Supper
Sunday	Honeydew melon	Salad Globe artichokes (raw) Steamed broccoli Alfalfa sprouts	Lettuce, celery Strawberries Cashews
Monday	Raw fresh pineapple	Salad Tomatoes Raw yellow squash Macadamia nuts	Celery McIntosh apples Plums Avocado
Tuesday	Grapefruit Almonds	Lettuce Cherries Peaches Dried figs	Salad Alfalfa sprouts Vegetable stew with garbanzo beans
Wednesday	Strawberries Oranges	Salad Edible pod peas Sweet potato Avocado	Salad Tomatoes Alfalfa sprouts Pecans
Thursday	Kumquats Winesap apples	Lettuce, celery Grapes Bananas Soaked dried apricots	Salad Alfalfa sprouts Steamed or baked butternut squash Green beans (raw or cooked)
Friday	Cantaloupe	Salad Alfalfa sprouts Avocado	Salad Tomatoes Raw broccoli Almonds
Saturday	Grapefruit Oranges	Lettuce Golden Delicious apples Fresh figs Bananas	Salad Alfalfa sprouts Kasha (Buckwheat groats) or (Wild rice casserole) or (Millet casserole)

3.7 Recap of Concentrated Foods in Sample Menus (Number of Times Used Each Week)

	Raw Food Menus		Menus With Some Cooked Food
	First Week	Second Week	First Week	Second Week
Concentrated Protein/Fat (Nuts and Seeds) Use 2 to 4 oz.	5	6	5	5
Combination Foods Starch/Protein (Coconut, Lentil Sprouts, Lentils, Mung Bean Sprouts, Rice, Wild Rice, Kasha, English Peas, Garbanzo Beans)	1	3	4	2
Starch foods (Jerusalem Artichokes, Globe Artichokes, Corn, Carrots, Potatoes, Sweet Potatoes) Use 1/2 to 3/4 cup	3	2	1	3
Fat/Protein (Avocado) Use up to 1/2 Medium Size	3	3	4	3
Concentrated Sweet Fruits (Dried Fruits) Use sparingly, e.g. up to 8 dates	3	2	2	2

Home > Lesson 23 – Application Of Food Combining Principles

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