Breakfast
• Alkalinizing whole-grain hot quinoa cereal with yogurt, milk or milk substitute, fruit and a few nuts. Green tea or grain/herb coffee substitute
• Fresh mixed-fruit salad and cow, sheep, goat or soy yogurt or cottage cheese with roasted nuts and seeds sprinkled on top
• Almond or cashew butter, ghee, avocado, sheep, goat or cow milk cheese on rice cakes or other whole-grain crackers/bread with fruit or fresh fruit juice
• “Green rice” (avocado mixed with wild or brown rice and a pinch of sea salt or tamari) served with fruit and hot beverage
• Left-over lentil or vegetable soup or stew accompanied by a toasted sheet of nori sea vegetable
• An omega-3 enriched egg omelet (or scrambled tofu omelet) with 1 cup of chopped vegetables, fresh cut fruit or a fruit salad
• Vegetable miso soup with wakame sea vegetable and brown rice (optional)
• Mashed sweet potatoes or yams served with eggs, or slices of tempeh and fruit

Hot herb tea, green tea, grain/herb coffee substitutes, lemon or lime water and 100 percent fresh fruit or vegetable juices are healthful additions to any breakfast. Those with sensitive stomachs might want to heat or cook the fruit in these dishes, or eat it separately as a between-meal snack.

Lunch
• Steamed vegetables (broccoli, bok choy, cut-up kale leaf, carrots, celery, red , yellow or orange peppers), grilled tofu or chicken (3-4 oz), brown rice, quinoa, millet
• Whole-grain bread sandwich with avocado, cheese, lettuce and tomato, served with a salad of mixed field greens
• Vegetable lentil soup with a salad of mixed greens, green olives and artichoke hearts
• “Green rice” and steamed vegetables
• Salad with pieces of leftover baked potato
• Beans and brown or wild rice with avocado slices and steamed vegetables

Dinner
• Stir-fry vegetables with tofu or meat and alkaline-forming root crop like sweet potatoes, yams or parsnips
• Baked fish, turkey, chicken or other meat with baked squash and sauteed greens (collard, kale, dandelion or turnip greens)
• Whole grains served with steamed or sauteed vegetables (2 cups) and a small amount of animal protein (e.g. meat or fish) or beans

Dinners may occasionally include a �nourishing sweet� such as baked apples, fruit compotes or rice pudding made with maple syrup, rice syrup or raw cane sugar, naturally and lightly sweetened fruit pies or apple crisp with whole-grain topping or whole-grain cakes and cookies.

Snacks
• Fresh fruit
• Yogurt (cow, sheep or goat)
• Whole-grain crackers with almond or cashew butter, cottage cheese or sheep or goat cheese
• Lightly roasted almonds or pumpkin seeds
• Fresh fruit or vegetable juices
• Vegetable broth
• Frozen fruit-juice treats, sherbets or smoothies
• Frozen blueberries

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