MY Plan - Part 1 - Macro Meal Plan

This is a 2 week meal plan.  Refer to my macrobiotic structure in the prior post for breakfast, snacks and drinks.  Even if you already eat a healthy diet, one of the biggest differences will likely be the incorporation of pickled + fermented foods, and the intentional balance of Yin/Yang.  I've included links to recipes here, some of which I've modified to incorporate the macrobiotic + ayurvedic principles.  I've made my menu pretty diverse because I love to cook (and because I'm trying to keep my boyfriend satisfied and show him how delicious this is).  Note: If you're allergic to soy, or just want to cut it out for the cleanse, substitute with beans.  But you can make it even simpler by cooking less and eating more leftovers.  I'll include smoothie recipes in my next post.

Day 1
Lunch - Butternut squash soup, barley + walnut salad, broccoli with lemon + garlic
Dinner - Korean-spiced brown rice bowl with kale, kimchee, pickled daikon, sprouts, tamari sprouted almonds, tofu-ginger-tahini sauce (aka "I am Whole")

Day 2
Lunch - Tomatillo-radish-quinoa salad, hot corn chowder
Dinner - Fried tempeh with dandellion greens + sage vinaigrette, polenta, baked yam

Day 3
Lunch - Super sprout salad with roasted sweet potatoes + creamy sesame dressing, adzuki beans 
Dinner - Collard green dolmas stuffed with kitchari (add dill, oregano, lemon + garlic) + crumbled tempeh, roasted beets
Dessert - Carob almond milk

Day 4 
Lunch - Leftover butternut squash soup, barley + walnut salad, broccoli with lemon + garlic
Dinner - Indian-spiced dal with ginger + tumeric, cauliflower with mustard seed, cilantro, daikon pickle, tamarind chutney, besam chapati, decaf chai

Day 5
Lunch - Mixed greens salad with roasted beets, walnuts, cider vinaigrette, leftover kitchari, chinese fermented tofu (similar to blue cheese)
Dinner - Japanese sushi bowl with brown rice, edamame, carrot, shitake, avocado, cumber, green onions, shredded seaweed salad, wasabi-tamari dip
Dessert - Sesame-oat-cranberry cookies

Day 6  (weekend)
Lunch - Raw sprouted rye bread sandwich with dijon marinated tempeh, sauerkraut, salad with beets
Dinner - Millet crepes with lentil-chard ragu (modified from the Millennium cookbook), cauliflower with tahini, olive tapenade

Day 7  (weekend)
Breakfast - Buckwheat pancakes with grated apple, cinnamon + walnuts, brown rice syrup, date-orange compote
Lunch - Vietnamese Pho soup with buckwheat noodles, bok choy, tofu, ginger + lime
Dinner - Polenta with roasted turnips, broccoli, onions + marinated tofu, sage-basil-walnut pesto

Day 8
Lunch - Salad with blanched broccoli + carrot, arugula, walnut + cider vinaigrette dressing, essene bread
Dinner - Butternut squash stuffed with quinoa-barley pilaf, roasted brussel sprouts with lemon, chinese fermented tofu (similar to blue cheese)

Day 9 
Lunch - Carrot-tahini soup, brown rice, olive tapenade, cucumber-mint chutney
Dinner - Collard greens, jerk-spiced chickpeas, carrots with dill, quinoa
Dessert - Sesame-oat-cranberry cookies

Day 10
Lunch - Spinach salad with crisped tempeh, leftover butternut squash stuffed with pilaf
Dinner - Indian-spiced dal with ginger + turmeric, cauliflower with mustard seed, cilantro, daikon pickle, tamarind chutney, besam chapati, decaf chai

Day 11
Lunch - Leftover polenta with roasted turnips, broccoli, onions + marinated tofu, walnut pesto
Dinner - Mustard-crusted tofu with kale + sweet potatoes, lime, brown rice, cucumber-mint chutney

Day 12 
Lunch - Hot + sour thai soup with tofu, bok choy, carrot, mushrooms + bean sprouts, leftover brown rice (another version)
Dinner - Amaranth cakes with mushrooms, roasted yams with arugula + hazelnuts

Day 13  (weekend)
Breakfast - Mediterranean-spiced tofu scramble with kale, cauliflower, onion, walnuts + tahini, besam chapati
Lunch - Supergreens Mix with rice crackers, leftover carrot-tahini soup 
Dinner - Black bean cakes with carrot-coriander jus, hot corn chowder, cilantro 
Dessert - Kiwi sorbet 

Day 14  (weekend)
Breakfast - Buckwheat pancakes with grated apple, cinnamon + walnuts, brown rice syrup, date-orange compote
Lunch - Supergreens Mix with rice crackers, miso soup
Dinner - Leftover roasted yams with arugula + hazelnuts


Optional Juice Fast  (recipes will be in my next post + read these helpful tips)

2-3 Days (can go longer with doctor's approval)

Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Green smoothie - Detox, Mighty Green, DandeLion or Rising Tiger
Snack - Avojito smoothie
Dinner - Green smoothie - Detox, Mighty Green, DandeLion or Rising Tiger

Note: You should still start your day with the hot lemon water, then follow with a glass of water with 1 Tbsp. psyllium husk. You can have any of the smoothies listed, but no yam or soy milk. Ideally, it's best to use a juicer, or strain out the fiber from your smoothie. It isn’t that the fiber isn’t good for you, but by chewing the pulp you’re not allowing your digestive system to take the rest it should get to expedite detoxification. During this time, it's also great to do oil pulling to help expedite detoxification.  Also drink several cups of herbal + detox teas throughout the day. Eat a raw diet for a couple days after the fast before going to reintroduction, or continue on with the 2-week raw diet.