Healthy Vegan Meal Planning

It is important to increase the proportion of raw food in your diet to a minimum of 80% by weight. The rest of your diet should be carefully selected and optimally prepared to be of minimal challenge to your body. The following are some guidelines according to Hippocrates Wellness:

Breakfast ideas: Juice one lemon in 16 ounces of water. Follow 15 minutes later with a green juice, or diluted fruit juice. Take your supplements with this drink. If you feel that you need more, wait 30 minutes and toast some sprouted rye bread, cook some soaked millet, or have an unsweetened single grain cereal with grain milk. Remember that you are ‘breaking your fast’, so green juice, lemon water and a 2-ounce shot of wheatgrass juice are always best first.

Salads: Eat two large salads (50% sprouts) every day. When you prepare salads, make enough for two meals. Do not add salad dressing until you are ready to eat the salad. Use only Program approved dressings.

Salad dressings: Choose either avocado, soaked nuts or seeds (sunflower, pumpkin, sesame) or recommended cold-pressed oil with your favorite herbs. Add the following to taste: pressed garlic, kelp, dulse, Bragg Liquid Aminos or Nama Shoyu (wheat allergy sensitive).

Spaghetti sauce: Make a fresh raw red bell pepper sauce by blending the peppers with herbs and spices, as you would for conventional spaghetti sauce. To thicken, you can add some psyllium husk. Let sit for some time so that the flavors can mix, or heat to under 115°F (42°C), if you must.

Sea vegetables: An important source of organic minerals, especially iodine. Try soaking alaria, arame, dulse, hijiki, kelp, kombu, nori and wakame; which can also be used in soup preparations – both raw and cooked.

Dips: Hummus and guacamole are tasty and easy to prepare.

Avocado: Limit use to 2 or 3 times per week. Consume no more than 1 medium avocado per meal.

Soaked nuts/seeds: Use a handful at 2 or 3 meals during the week. You can also use them to make loaves, burgers and sauces.

Best Cooked Foods

Hot Cereals: Kasha (buckwheat), quinoa, millet, and teff (tastes like oatmeal). Soak before cooking.

Grains: Amaranth, buckwheat, millet, quinoa and teff. Soak before cooking. Add vegetables for additional flavor. Pasta: Soba (100% buckwheat) noodles are delicious.

Beans: Chickpeas, lima, pinto and Northern white. Soak before cooking.

Lightly Steamed Vegetables: Broccoli, cabbage, cauliflower, green beans, kale, leeks, fresh peas, rutabaga, summer and winter squashes, sweet potatoes, turnips and yams. Avoid the nightshade family: tomatoes, bell peppers, eggplant and white-flesh potatoes.

Baking Vegetables: Winter squashes, sweet potatoes and yams. Again, avoid the nightshade family.

Warm Soups: Blend a combination of raw and steamed vegetables in a blender with some water. Season to taste. Heat slightly, warmer than body temperature if desired. You may use warm water in a Vita-Mix, when blending the vegetables, to make the soup warm.

Snacks: Air-popped popcorn or frozen bananas made into ice cream. For more guidance about preparation of delicious and healthy meals, read Anna Maria Clement’s recipe book “Healthful Cuisine.”