Upon waking up: a large glass of spring or mineral water, cold or warm
||Infusions: mint, rosemary, thyme, anise .....
Tea: Green, Yunnan, Tuocha, Roibos
Plant drinks: Vary different plant milks, : almond, rice, nuts, soybeans, oats, chestnut......
Avoid coffee, especially coffee milk
||Bread: organic leavened bread, semi or whole grain, or country, rice cakes or crackers, (gluten free) with butter (raw milk), almond puree, compote, unsweetened jam
Flaked cereals with plant milk + almond puree or barley syrup or banana
Eggs: soft boiled, poached or scrambled
Wild smoked salmon + Essene bread
"Budwig" cream see Kousmine Gourmande
Vegetable juice + sprouts
Summer: non acid fruits + soaked dried fruit + cottage or cream cheese
||Fresh raw vegetable juice, lacto-fermented or not: carrot, beet, celery, fennel, radish …
Vegetable salad: slices with algae, sprouts, nuts, olive ….
Seasoning: extra virgin cold-pressed oils (canola / olive, sunflower or sesame + or nuts or safflower or wheat germ or pumpkin seed) + salt (sea or complete gomasio, tamari, Soyu) + vinegar (cider, umeboshi) or lemon.
||Protein : chicken, fish, eggs, vegetarian mixture (1/3 beans and legumes: lentils, peas, chickpeas, peas, beans, tofu + 2/3 cereals: rice, quinoa, barley, millet, bulgur, buckwheat polenta / corn, spelled)
Greens venetables: cooked
Or potato or sweet potato according to the selected protein.
Or whole or ½ full grains + cheese
Or Algae + grain
||Optional, slightly sweet dessert: stewed, baked fruit, sorbets, pineapple, papaya|
Snacks: beverages (herbal or green tea) + fresh seasonal fruit or fruit milkshake made with a plant milk, nuts (almonds, walnuts, hazelnuts ..... rehydrated) for pregnant women, athletes, adolescents.
||Fresh and raw vegetable juice
Or Thick mixed vegetables soup
Or Vegetable salad: carrots, beets, cucumbers, celery, lettuce, cabbage, pepper.
Seasoning: : as for lunch
||Protein flat light : algae, egg, mushrooms or
Vegetarian mix: 1/3 beans or legumes + 2/3 cereals, vegetable gratin or vegetable pie
||Optional and lightly sweetened dessert: stewed or baked fruit, sorbets, pineapple, papaya|
Meal accompanied with bread, tortillas, wafers
Beverages between meals.