Gillian McKeith's Food Bible (27 page)

Plain soy yogurt with nuts and seeds.

Rye toast with nut or seed butter.

A spinach or mushroom omelette.

Hot cereal made from oats, millet, quinoa, brown rice, or buckwheat. Add cinnamon or ginger for extra flavor.

Cooked grains: if you are having a grain with your evening meal, make extra and reheat the leftovers in extra water or grain milk for breakfast.

Lunch ideas

Make sure you have some form of vegetable with lunch, whether it be as crudités, salad, or incorporated into soups or stews.

Soup.

Salad: try fish, chicken, turkey, egg, grain, or bean salads.

Sprouted pulses can be incorporated into salads or used as snacks or extras.

Dips and crudités: hummus and other bean or nut dips can be combined and blended with chopped raw vegetables.

Leftovers from previous evening: stews and casseroles can easily be taken for lunch the next day. Just combine with a green salad or blend day-old stew into a soup.

Dinner ideas

Always make sure at least half your plate is made up of vegetables (not potatoes) and/or salad.

Grilled or baked fish with vegetables or salad. Choose vegetables other than potatoes to avoid putting a strain on the digestive system.

Grilled chicken with vegetables or salad.

Bean casseroles and stews: these work well with whole grains. Good combinations include lentil dal with brown rice, adzuki bean casserole with millet, or mung bean stew with quinoa.

Omelette with salad: spinach, mushroom, and tomato omelettes work well with a large green salad.