Dr. Ruth’s Daily Vegan Meal Plan
BREAKFAST:
Served in a LARGE bowl. (All items are raw.)
Lots of greens for the base: for example, lots of kale, spinach, parsley or cilantro, etc. Slice and add mango, banana, 1/2 cup of soaked steel-cut or old-fashioned oats, maybe a bunch of large, seeded Globe grapes, and about an inch of cut-up fresh ginger with a liberal sprinkling of cinnamon. I top this off with some of my remaining morning drink of 100% cocoa powder sweetened with stevia.
Because I eat this after my daily workout, this is served late and I eat no midday meal.
SUPPER:
Lots of greens for the base: for example, mixed organic greens, broccoli, kale, mung bean sprouts (which I always have growing by my kitchen sink), chunks of green or red cabbage, a carrot, a red (or orange, green, or yellow) bell pepper, a large field tomato, sometimes a clove or two of garlic, more fresh ginger cut up into small pieces, and a yam, sweet potato, or purple potato.
Dressing: prepared organic salsa (mild, medium or hot) to taste, add 1 Tbl of regular mustard, a teaspoon of curry powder (primarily for the turmeric and cumin), sprinkle with balsamic vinegar, and a dozen grinds from my black pepper grinder.
DESSERT:
A base of lots of blueberries (fresh or frozen, depending on availability and season), a second fruit, e.g. usually 6 prunes for your bones, and a tsp. of 100% organic cocoa powder, sweetened with stevia, and top off with sprinkles of cinnamon.
SNACKS:
For those times when the hunger pangs strike, I snack on a variety of foods I keep handy. These may include carrots, apples, grapes, dried apricots, dates, figs and in the evening, plain air-popped popcorn.
Supplements: B-12 1000 mcg sublingual several times a week.
