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Renewal 14-Day Menu Plan
To ease your transition to the Renewal Anti-Aging Diet--a low-fat, vegan diet based on the New Four Food Groups--here's a simple 14-day menu plan for you to follow. The plan will familiarize you with appropriate food choices for the Anti-Aging Diet. It will also introduce you to dozens of exciting new dishes that you can prepare for yourself and your family. As you read through the menu plan below, you'll notice that some of the food suggestions have page numbers following them. These refer you to either the Renewal Meal Ideas (beginning on page 492) or the Renewal Recipes (beginning on page 500). There you'll find specific instructions for the preparation of each dish. For beverage suggestions, refer to page 228. As you become accustomed to eating for Renewal, you can make substitutions in the menus below or develop your own weekly plans. As long as you stick with the New Four Food Groups--grains, legumes, fruits, and vegetables--you can't go wrong. Day 1 Breakfast Fruit or fruit smoothie Cold cereal with soy or rice milk Whole-Wheat Pancakes (page 501) Hot beverage (herbal tea or grain beverage) Lunch Roll-up with hummus and vegetables (page 494) or sandwich (page 495) Raw or steamed vegetables Dinner Bean and Corn Enchiladas (page 526) Salsa Fresca (page 512) Green salad with dressing Berry Banana Sorbet (page 534) or fruit Day 2 Breakfast Orange slices Hot organic whole-grain cereal with soy or rice milk Whole-grain toast with almond butter and/or fruit spread Hot beverage Lunch Baked potato topped with canned vegetarian chili, beans, or other creative topping (page 493) Green salad with dressing Fruit or fruit smoothie Dinner Vegetable Curry (page 529) Steamed brown rice Raw vegetables with Vegetable and Herb Tofu Dip (page 511) Fruit or fruit smoothie Day 3 Breakfast Cold cereal with sliced bananas and soy or rice milk Applesauce-Oat Muffins (page 505) Hot beverage Lunch Leftover Vegetable Curry in a whole-wheat tortilla or pita Green salad with dressing, or raw vegetables Fruit or fruit smoothie Dinner Crackers or bread with Freeke's Eggplant Caviar (page 509) Pasta with tomato sauce Green salad with Dellie's Delicious Dressing (page 522) Fruit salad or frozen fruit sorbet Day 4 Breakfast Hot seven-grain cereal with fruit and soy or rice milk Whole-grain toast Hot beverage Lunch Tofu burger on a bun with lettuce, tomatoes, and condiments Low-fat corn chips and salsa Carrot sticks Fruit or fruit smoothie Dinner Shepherd's Pie (page 531) Steamed seasonal vegetables Green salad with dressing Hot whole-grain bread or muffin Cinnamon-Baked Apples (page 536) Day 5 Breakfast Cold cereal with fruit and soy or rice milk Whole-grain toast or muffin Hot beverage Lunch Baked sweet potato Rice crackers or low-fat chips with Zesty Bean Spread (page 510) Fruit or fruit smoothie Dinner Minestrone (page 516) Steamed seasonal vegetables Green salad with dressing Cornbread (page 506) Spicy Fruit Compote (page 535) Day 6 Breakfast Cold cereal with fruit and soy or rice milk Nabolom's Raisin Bran Muffins (page 503) or toast Hot beverage Lunch Leftover Minestrone or sandwich Raw carrots, cauliflower, and celery with Vegetable and Herb Tofu Dip (page 511) Whole-grain bread Dinner Stuffed Winter Squash (page 528) Steamed vegetables and/or green salad with dressing Pumpkin Bread (page 507) Day 7 Breakfast Warmed Pumpkin Bread (page 507) or toast Cold cereal with banana slices and rice or soy milk Hot beverage Lunch Miso Vegetable Soup (page 514) or tofu dog in whole-grain bun Whole-grain bread or rice crackers Applesauce Dinner Polenta with Ratatouille (page 530) Green salad with dressing Gingerbread (page 507) Day 8 Breakfast Hot cereal with fruit and soy or rice milk Whole-grain toast or muffin Hot beverage Lunch Sandwich made with almond butter and fruit spread Raw vegetables and Creamy Hummus Dip (page 511) Fruit smoothie Dinner Savory Baked Tofu (page 524) Baked potato Asian Coleslaw (page 522) or green salad with dressing Cinnamon-Baked Apples (page 536) or fresh fruit or fruit smoothie Day 9 Breakfast Hot seven-grain cereal with berries or banana slices and soy or rice milk Whole-grain toast Hot beverage Lunch Sandwich made with Savory Baked Tofu (page 524) Carrot sticks Pretzels Applesauce or fresh fruit or fruit smoothie Dinner Gazpacho (page 513) Steamed seasonal vegetables Tricolor Pasta Salad (page 520) Cornbread (page 506) or whole-grain bread Low-fat juice cookies Day 10 Breakfast One-half grapefruit Cold cereal with soy or rice milk Whole-grain toast or muffin Hot beverage Lunch Lentil Soup (page 517) with whole-grain bread or soy cheese sandwich Orange slices Dinner Middle Eastern Chickpea Stew (page 515) Whole-wheat couscous Green salad with dressing Melon-Peach Sorbet (page 534) Day 11 Breakfast Kiwifruit or one-half grapefruit Banana Muffins (page 504) Hot beverage Lunch Middle Eastern Chickpea Stew (page 515) rolled in a tortilla or pita or veggie burger on a bun with condiments Steamed or raw broccoli and carrots Fruit or fruit smoothie Dinner Red Rice with Corn and Black Beans (page 527) Salsa Fresca (page 512) Warm corn tortillas Jicama, Orange, and Cilantro Salad (page 521) Low-fat juice cookies or sorbet Day 12 Breakfast Orange slices Larry's Famous Oatmeal (page 501) Hot beverage Lunch Leftover Red Rice with Corn and Black Beans (page 527) in a whole-wheat tortilla with lettuce and tomatoes Grapes or other seasonal fruit Dinner Teriyaki Tofu and Broccoli (page 523) Steamed brown rice Green salad with dressing Berry Banana Sorbet (page 534) Day 13 Breakfast Waffle made from organic low-fat mix, topped with fruit Hot beverage Lunch Potato-Leek Soup (page 518) or ramen with tofu and vegetables Whole-grain bread or rice crackers Fruit or fruit smoothie Dinner Quick Burritos (page 525) Green salad with dressing Sebastopol Apple Crisp (page 533) Day 14 Breakfast Tofu and Oven Potatoes (page 502) Whole-grain toast or muffins Hot beverage Lunch Quinoa with steamed vegetables or soy cheese sandwich Carrot sticks Fruit or fruit smoothie Dinner Healthy pizza (page 497) Confetti Rice Salad (page 519) Fruit sorbet |