Three-Day Menu with Proper Food Combining Principles

When considering how you want to eat, you must first determine whether you want to lose weight. If so, you must identify and min­imize the eating of foods with glycemic index scores greater than about 60 (see Appendix I). Regardless of the glycemic index of the foods you eat, they should always be eaten in a properly combined fashion to optimize their benefits to your health. Proper food com­bining will also help you to achieve and maintain optimal weight.

Day One Breakfast:

Start the day with a quart of purified water upon awakening. Then have whatever raw fruits you enjoy, in any combination. If you're still hungry, wait thirty minutes and have

• One or two eggs, cooked any way you like. If you fry them, use butter.

• One or two corn tortillas as a bread substitute.

• Portion of sauteed ham, sausage, or steak.

• Decaffeinated coffee or tea.

Practical Suggestions 179

Lunch:

It's better to eat most of the day's calories at midday than in the evening. Have

• Salad with lettuce and choice of vegetables (tomato, carrot, celery, heart
of palm, fresh beets, etc.). For dressings, choose fresh lemon juice or an
oil-based dressing. Creamy dressings are acceptable if made with cream
rather than milk. If you choose a dressing that doesn't appear to be a
good combination, use only 1 to 2 teaspoons.

• Grilled hamburger steak with sauteed onions.

Dinner:

Eat light at night. Consider having just a medley of vegetables oc­casionally, even if you are a dedicated eater of meat, or at least limit the amount of meat you eat at night to 1 or 2 ounces.

• Use a wok to make a quick sauteed combination of green peppers, broc­
coli, onion, corn, sprouts, and fresh tomato. If desired, add a small
amount of cubed chicken or beef. Have this alone or with a small gar­
den salad.

Day Two Breakfast:

Continue as with Day One, drinking a quart of purified water upon awakening. If you're not in the mood for fruit, go straight to a more traditional breakfast.

• Cooked oatmeal topped with a nondairy milk like Rice Dream, or with
table cream diluted with water or nut milk, at a ratio of 1 to 3.

• Toast and butter.

• Decaffeinated coffee or tea.

Lunch:

• Vegetable soup (traditional or creamed).

• Grilled chicken breast.

180 Optimal Nutrition for Optimal Health

Dinner:

• Freshly steamed rice with butter and choice of legume, including black-
eyed peas, kidney beans, or lima beans.

• One sliced tomato, with or without dressing. The tomato may also be
stuffed—with chicken salad, for example.

Day Three Breakfast:

• One quart of water upon awakening.

• Two-egg omelet, with onions, cheese, and diced chicken or steak. Add
sauteed green pepper or mushrooms, if desired.

Lunch:

• Steamed broccoli and cauliflower with butter.

• Beef and vegetable stew.

Dinner:

• Spelt pasta with butter and tomato sauce.

• Fresh garden salad.

These menus are only suggestions. They will give you an idea of how to enjoy eating with proper food combining. Remember that you should eat yogurt and other dairy products separately, several hours after a meal as a snack, or as an early morning snack in lieu of a more traditional breakfast. The exception is cheese, which can be combined with other proteins at mealtime. You can drink fruit juice at any time before a meal, as long as you drink it several hours after the last meal. Vegetable juices combine well and can be taken at any time.