This is an overview for a week of healthy meals.
Monday
| Breakfast |
Lunch |
Dinner |
| Oat porridge with whole oats, pumpkin seeds and walnuts, soft-boiled egg, salad | Brown rice with chopped hazelnuts, baked fish with sweet rice wine (mirin), lemon or lime and tamari, sauteed vegetables with chives, salad with sauerkrau | Millet with sauce made of canned coconut milk with arrowroot or kuzu, chunks of meat and root vegetables, steamed broccoli, fermented vegetables |
Tuesday
| Breakfast |
Lunch |
Dinner |
| Oat porridge with whole oats, pumpkin seeds and walnuts, soft-boiled egg, salad | Millet leftovers with sauce made of arrowroot or kuzu and sesame spread (tahini), baked chicken, steamed carrots and sweet peas, salad with olives and dill pickle | Steamed rice leftovers with tamari, vegetable soup with chickpeas and soy paste (miso), chopped parsley and green spring onions, grated white radish with ginger juice and pickled salt plum (umeboshi ) |
Wednesday
| Breakfast |
Lunch |
Dinner |
| Vegetable soup, brown rice leftovers, blackeye peas, roasted seaweed (nori) with half miso and half umeboshi for seasoning and a beaten egg, chives, salad. | Quinoa with sunflower seeds, sauce made of canned cocout milk with arrowroot or kuzu and mustard, fried fish filets with lemon or lime and tamari, steamed sliced red beetroot with cloves and rice syrup, salad with umeboshi vinegar (ume su) | Steamed rye sourdough bread, butter, chicken leftovers, steamed cauliflower and broccoli with leftover coconut milksauce and parsley, olives and sauerkrau |
Thursday
| Breakfast |
Lunch |
Dinner |
| Vegetable soup with leftover quinoa, black beans, seaweed (wakame), miso, chopped parsley or green spring onion, cucumber salad with umeboshi | Brown rice with chopped walnuts, baked (pre-cooked) adzuki beans with tamari, mustard and rice syrup, fried slices of Japanese pumpkin with mushrooms,steamed broccoli, salad with radishes |
Steamed spelt sourdough bread, butter, omelett with onions, garlic, olives and chopped green spring onions, fermented vegetables (carrots, cucumber) |
|
Friday
|
|||
|
breakfast
|
lunch
|
sweet
|
Dinner
|
| Spelt sourdough bread, butter, sliced turkey breast, salad with radishes and fermented vegetables | Buckwheat spaghetti (soba), chickpea sauce with tahini, seaweed, garlic, umeboshi, parsley, sauteed vegetables, steamed vegetables (carrots, cabbage), salad with mustard | Vegetable soup with buckwheat noodle leftovers and miso, a beaten egg at the end, olives and fermented vegetables | |
|
Saturday
|
|||
|
breakfast
|
lunch
|
sweet
|
Dinner
|
| Roasted buckwheat porridge with chesnuts and chopped almonds, coconut milk, a soft-boiled egg with umeboshi as salt, sauerkraut with olives, pumpkin seeds and garden herbs | Brown rice-millet (half and half cooked together), roasted sesame seeds, lentil soup with vegetables and green spring onions, baked Japanese pumpkin and tamari, steamed bok choy, salad with fermented vegetables. | Almond pudding with almond spread, agar flakes and rice syrup. | Steamed rye-spelt sourdough bread, butter, fried lamb patties with egg, onions and parsley, olives, fermented vegetables |
|
Sunday
|
|||
|
breakfast
|
lunch
|
sweet
|
Dinner
|
| Split pea soup with vegetables, seaweed and miso, rye sourdough bread, butter, lamb patty leftovers with mustard and radishes with fermented vegetables | Brown rice leftovers fried as patties with egg, onion and garlic, white beans with seaweed and green vegetables, baked root vegetables, olives, salad with sauerkraut and grated fermented carrots. | Baked apple (core removed) with a filling of almond butter and raisins | Spelt spaghetti, sauce made of coconut milk with kernals of corn and arrow root or kuzu, rye crisp bread, canned salmon or sardines mixed with chopped cucumber, parsley and lemon or lime, steamed green peas, fermented vegetables |
Fruit as a snack inbetween rather than directly after meals for better digestion. Vegetable soups as well as all fried and baked dishes preferrably with coconut oil, salads with olive oil, lemon or lime and tamari. Cultured butter (with lactic acid bacteria) is bettter than sweet cream butter To drink: Water, warm lemon water, bancha-kukicha (twig) tea, ginger tea/water or grain coffee Avoid drinking during meals and chew well instead.
