Suggested Daily Meal Choices During Daniel's Ten-Day Test

Additional Weekly Choices

• Fasting Fluids
• Salads, Dressings, & Dips
• Once-a-Week Splurge Meals
• Once-a-Week Splurge Dessert

How to Use This Meal Plan

The table above shows a daily meal plan for Daniel's ten-day test. I list several suggestions for meals and snacks in order of their health benefit to you. Feel free to choose any one or a combination. For instance, I highly recommend drinking fresh fruit and/or vegetable juice for breakfast and then grazing on raw fruit until lunch. Since these foods do not remain in the stomach for very long, you will need to keep extra juice or fruit around to satisfy your hunger. You will be amazed at your increased level of energy as you allow your body to come off of its overnight fast with gentle, cleansing foods such as these.

I am aware, however, that a lot of you will have blood sugar or yeast imbalances if you eat too much fruit. In that case, I suggest that you have a Stick-to-Your-Ribs Breakfast of slow-cooked oatmeal, whole-grain cereal, or spelt pancakes to keep you balanced until your mid-morning snack. You may even want to eat or drink a combination of these. For instance, you may want to drink a glass of distilled water, then a glass of carrot or orange juice, then nibble on an apple or a banana while your oatmeal or pancakes are cooking.

Lunch and Supper can be swapped for convenience. They essentially consist of a raw, vegetable salad with a cooked starch. Steam vegetables may also be added. Most of the recipe section comes from suggestions for these meals, so you will be able to enjoy a great variety of new dishes from the Starchy Lunches and Mouth-Watering Suppers menus. I suggest that you cook a splurge meal and dessert only once a week. This may help you get through the first week with your sanity.

Of course, you should drink distilled water before every meal. Also, by choosing from the list of suggestions, make sure that you are consuming at least 70 percent raw food each day. For variety, you may want to fast for a day or two (see Fasting Fluids). You may also want to enjoy an all-raw-food day. These are just suggestions. Make this plan your own and have fun with it! May God bless your desire to treat your body as His temple!

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Stick-to-Your-Ribs Breakfasts

Slow-Cooked Oatmeal

Whole-Grain Cereal with Soy or Rice Milk

Amanda's Saturday Morning Low-Fat Spelt Pancakes

• 1 ½ cups spelt flour
• 1 ½ teaspoons non-aluminum baking powder
• Dash of sea salt
• 1 cup of soy or rice milk

Mix dry ingredients first, then add the milk and mix well with a wire whisk. This recipe makes a slightly thick batter for fluffier pancakes, so add more milk if you like them flatter. Pre-heat your skillet on medium heat with a light coating of oil spray to avoid sticking. It will make at least six delicious, healthy pancakes.

It is primarily for those who are allergic to wheat or gluten, but this recipe by far makes the best tasting pancakes I've ever had. It requires no eggs or oil. These pancakes rise well and are light and fluffy … unlike their whole-wheat counterparts. Watch them because they cook quickly. Use pure, organic, grade B maple syrup for maximum taste and minerals.

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Starchy Lunches

Baked Sweet Potato

Stuffed Potato

• 4 large potatoes
• 1 carrot, thinly sliced
• 1 small bunch of broccoli
• 1 small head of cauliflower
• Dried ground sea vegetables

Preheat oven to 450°F. Place the potatoes on a cookie sheet and pierce their skin with a fork several times. Place in the oven for approximately one hour. In the meantime, steam the carrots, broccoli, and cauliflower until tender. When all the ingredients are done, cut open the potatoes and spice to taste. Add the vegetables for a topping instead of butter and sour cream. Add a little dried ground sea vegetables for flavor.

Raw Vegetable Sandwich

• 2 slices of tomato
• 2 leaves of lettuce
• 4 slices of cucumber
• 2 slices of whole-grain bread, "Soft Tortilla," whole-grain bagel, or whole-grain pita
• 1 Tbsp. mayo substitute or mustard

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Mouth-Watering Suppers

Twice-Baked Potatoes

• 4 large potatoes, scrubbed and unpeeled
• 2 yellow squash, peeled and thinly sliced
• ¼ cup soy or rice milk
• Dried ground sea vegetables

Preheat oven to 450°F. Place the potatoes on a cookie sheet and pierce their skin with a fork several times. Place in the oven for approximately one hour. In the meantime, steam or boil the squash until tender.

When potatoes are fork tender, slice the top ¼ off of each potato. With a spoon, scoop out the potatoes until a firm shell remains. Place the meat of the potato into a mixing bowl and add the remaining ingredients. Combine with a mixer on low speed until fluffy.

Pile the mashed potato mixture back into the shells and bake for 10 minutes or until the tops are golden. (This dish can be pre-prepared and twice baked just before serving.)

Sweet Potato Casserole

• 5 medium baked sweet potatoes or 2 lbs. canned sweet potatoes
• ¼ cup soy or rice milk
• ½ cup pure, organic maple syrup or honey
• ½ cup pineapple juice (optional)
• ½ tsp. cinnamon

Preheat oven to 350°F. Blend all ingredients together and bake in casserole dish for 35 to 40 minutes.

Whole-Grain Pasta Salad

• 1 package of whole-grain rotini or spiral pasta
• 2 tomatoes, diced
• 1 cucumber, diced
• Sliced olives
• 1 red pepper, diced
• 1 yellow squash, diced
• 1 zucchini, diced
• 1 carrot, diced

Prepare pasta according to package instructions. Rinse and let cool in a large salad bowl. Dice all of the vegetables and mix them with the pasta. Add "Lemon-Oil Dressing" and chill or serve after pasta cools.

Black Beans and Brown Rice

• 1 cup organic brown rice or basmati rice
• 2½ cups distilled water
• 1 16-ounce can organic black beans
• 2 tsp. dried ground sea vegetables or ½ tsp. sea salt
• 1 vegetable bullion cube

This recipe yields about 3 cups cooked rice, not including the beans. Combine all of the ingredients into a large saucepan and bring to a boil. Reduce to medium-low heat and cook for about 45 minutes to one hour. Serve when the rice has absorbed all of the water and the grain is tender.

Cara's Enchilada Casserole

• 1 batch of "Soft Tortillas" (see recipe)
• 1½ 16-ounce cans of vegetarian refried beans
• 3 cups of sugar-free, oil-free spaghetti sauce
• Sliced avocado or "Guacamole" (see recipe)
• Sliced ripe olives

Make four soft tortillas. Preheat oven to 350°F. Layer tortillas, beans, and sauce in baking dish. Top the casserole with the last tortilla, sauce, and olives. Bake for 30 minutes. Cut the casserole into wedges and serve with more sauce, avocado, and olives. This makes six servings.

Soft Tortillas

• 2 cups spelt flour (or other whole-grain flour)
• ½ tsp. sea salt
• ½ cup plus 2 Tbsp. distilled water

Combine flour and salt. Add the water and knead into stiff dough. Divide the dough into four large portions. On a well-floured board, roll out each portion to about 1/8-inch thickness. Heat a heavy frying pan over medium heat. Dry fry each tortilla for about 3 minutes on each side. Cool them on a dishtowel or a wire rack. This makes four large 8-inch tortillas.

Vegetable and Penne Noodles

• 1 medium onion, thinly sliced
• 1 large red pepper, thinly sliced
• 1 large yellow pepper, thinly sliced
• 1 large orange pepper, thinly sliced
• ¼ cup olive oil
• 1 8-ounce package whole-grain penne pasta
• 1 3½-ounce can pitted ripe olives, drained
• ½ cup shredded parsley or basil leaves
• Spice to taste

Cook penne or other pasta according to the directions on its package. In a skillet, sauté the onions and peppers in the olive oil on medium heat until the vegetables are tender. Toss the pasta and vegetable mixture together with the olives, shredded parsley or basil, and spices. This will make four servings.

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Once-a-Week Splurge Meals

Lori's Lasagna

• Vegetable (can be zucchini, squash, spinach, or egg plant)
• 1 package whole-grain lasagna noodles
• 1½ lbs. firm tofu
• ¼ cup lemon juice
• 2 tsp. dried basil or 2 Tbsp. fresh chopped basil
• 2 tsp. honey
• 1 tsp. sea salt
• 1 clove garlic or ½ tsp. garlic powder
• 1 26-ounce jar of sugar-free, oil-free spaghetti sauce

Preheat oven to 375°F. Begin to fix lasagna noodles according to package directions. Combine remaining ingredients, except sauce, to prepare tofu filling. Process in a food processor to a fine, grainy texture like ricotta cheese.

When the noodles are ready, cover the bottom of an 8-inch square pan lightly with tomato sauce. Alternate layers of noodles, vegetable, filling, and sauce until completed. Save some tofu filling to dollop over the top. Bake for about 45 minutes or until the dollops are slightly browned.

Vegetarian Pizza

• 1 batch of "Pizza Crust" (see recipe)
• 1½ cups sugar-free, oil-free spaghetti sauce
• Sliced ripe olives
• Sliced mushrooms
• Spinach, drained well
• 1 red pepper, thinly sliced
• 1 tomato, diced

Preheat oven to 400°F. Spread dough on a pizza pan. Spread sauce evenly on dough. Layer remaining ingredients, beginning with spinach. Feel free to add other delicious vegetables. Bake for 15 to 20 minutes or until crust is browned.

Pizza Crust

• 1½ tsp. active dry yeast
• 1 Tbsp. soy flour or instant soy milk
• 1 Tbsp. olive oil
• 1 Tbsp. honey
• ¾ tsp. sea salt
• 2 cups spelt flour

Mix 1/8-cup of warm water and yeast. Stir briefly and let it soak. Mix ½-cup of warm water, soy flour, oil, honey, and salt in a large mixing bowl. Add the yeast and half of the flour to the mixture and beat well. Add the other half of the flour gradually.

Knead the dough on a flowered board for about 10 minutes, adding flour gradually as needed to keep the dough from sticking to the board. Place the dough in a warm place to rise. (Your warm place can be an electric oven heated for about 30 seconds and then turned off.) Let the dough rise for about an hour. Now it's ready to use for your pizza. (Double the recipe for one loaf of bread baked at 350°F for 30 minutes.)

Vegetarian Chili

• 2 16-ounce cans red kidney beans, drained
• 1 16-ounce can black beans, drained
• 1 16-ounce can navy beans, drained
• 1 16-ounce can diced tomatoes with green chilies
• 1½ cups of sugar-free, oil-free spaghetti sauce
• 1 Tbsp. chili powder
• 2 tsp. dried ground sea vegetables or ½ tsp. sea salt

Combine all ingredients into a large saucepan. Cook on medium heat until boiling. Reduce to medium-low heat and simmer for about 15 minutes. Dish the chili into bowls and allow to cool for 5 minutes before serving.

Shepherd's Pie

• 8 medium potatoes
• 1 package soy ground round
• 1 cup onion
• ½ tsp. thyme
• 3 Tbsp. fresh basil
• 1 cup green beans
• 2 tsp. dried ground sea vegetables

Boil potatoes until soft enough to mash. Prepare soy ground round according to package directions. Preheat oven to 400°F. Mash potatoes; add thyme, basil, and sea vegetables; combine well. In a casserole dish, layer the ground round, then green beans, then the potatoes. Sprinkle the top with paprika. Bake for 15 to 20 minutes.

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Once-a-Week Splurge Dessert

Kenny's Healthy Pumpkin Pie

• 15 ounces lite silken tofu
• 1 16-ounce can pumpkin
• 2/3 cup pure maple syrup (or honey)
• 1 teaspoon vanilla
• 1 teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• 1 healthy pie crust (low-fat graham or your favorite)

Preheat your oven to 350°F. Combine all of the ingredients in a food processor or blender. Process them until the mixture is very smooth. Pour into the pie crust and bake for one hour. You may want to chill the pie for a few hours to help it solidify further.

This will taste just as delicious as a store-bought pumpkin pie, but it will be missing all of those unhealthy ingredients. It is quick and easy to make, too.

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Eat Your Dessert First

Fruit Smoothie

• 2 ripe bananas, fresh or frozen
• 1 cup frozen fruit, such as strawberries, peaches, blueberries, melons, or black cherries
• ½ cup fresh orange juice or apple juice
• ½ cup distilled water

Place all ingredients into a blender and liquefy. Make sure that the frozen fruit has been completely blended and that the mixture is smooth and thick. Slowly add more water and juice if necessary. Serve and drink immediately.

Fruit Salad

Combine grapes, melons, blueberries, ripe bananas, strawberries, kiwifruit, coconut, soaked raisins or dates, peaches, orange wedges, and mangos in a bowl with fresh lemon juice squeezed onto it. (Some of these fruits are seasonal and may not be available. Feel free to substitute your own favorites.) For a delicious twist, put this salad into parfait glasses and top with "Fruit Smoothie" sauce.

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Healthy Snacks

For the mid-morning, afternoon, and nighttime snacks, I suggest that you only eat when you're hungry and reach for the raw juice, fruit, or vegetable instead of a candy bar. Another option for an afternoon snack is raw nuts or seeds, but limit your intake to only one handful because of the high-protein and fat content. Unbuttered popcorn, whole-grain pretzels, and baked potato chips are less preferable snacks, but if eaten infrequently, in moderation, and in the afternoon, they can help you get through the day.

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Salads, Dressings, and Dips

Mixed Green Salad

• Mixed greens of choice
• 2 tomatoes, diced
• 1 cucumber, thinly sliced
• Sliced olives
• 1 red pepper, thinly sliced
• 1 16-ounce can garbanzo beans (chickpeas), drained
• 1 small bunch of broccoli
• 1 small head of cauliflower
• 1 yellow squash, diced
• 1 zucchini, diced

Toss all ingredients into large salad bowl and serve with "Lemon-Oil Dressing" or "Poppy Seed Dressing."

Lemon-Oil Dressing

• 3 freshly squeezed lemons
• 1 Tbsp. Udo's Perfected Choice Blend, flaxseed oil, or olive oil
• 1 tsp. dried ground sea vegetables or ¼ tsp. sea salt

Combine all ingredients into a jar and shake well. Refrigerate until ready to serve on "Mixed Green Salad."

Poppy Seed Dressing

• 1 cup distilled water
• 1 Tbsp. arrowroot powder
• 1/3 cup lemon juice
• 1/3 cup honey
• 2 Tbsp. poppy seeds
• 1 tsp. ground celery seed
• 1 tsp. dried ground sea vegetables
• 1 tsp. paprika

Mix water and arrowroot powder well in a small saucepan. Heat until it is thick and clear. When cooled slightly, pour into a blender and add remaining ingredients. Blend well and refrigerate it into a jar until ready to serve on "Mixed Green Salad."

Guacamole

• 1 ripe avocado
• 1 freshly squeezed lemon
• 1 tsp. dried ground sea vegetables or ¼ tsp. sea salt

Scoop the avocado out of its skin and place in a small bowl. Mash it with a fork or put it in a food processor or blender. Add the remaining ingredients and mix until smooth. Use for a dip for baked potato chips, raw carrot and celery sticks, or as a topping on "Cara's Enchilada Casserole."

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Fasting Fluids

Carrot-Juice Combos

Use carrot juice as a base for all vegetable juices. The juice from beets, celery, cucumbers, and spinach will give additional nutrients and flavor to the carrot juice. Vegetable juices help to rebuild the body at the cellular level. Fruit juices help to cleanse the body of toxins.

Stanley Burroughs' Master Cleanser Lemonade

• 12 small, organic lemons or 6 large ones
• 1 gallon distilled water
• 8 to 12 ounces pure, organic, grade-B maple syrup
• Dash cayenne pepper

In a one-gallon pitcher, squeeze about a dozen small lemons (or six large lemons). This should make about 12 ounces of juice. Filter the pulp and seeds. The lemons contain the vitamins and antioxidants that will be a vital part of your nutritional needs during the fast.

Next, pour 8 to 12 ounces of pure, 100%, organic, Grade-B maple syrup in with the lemon juice. Grade A is fine, too, but Grade B contains more minerals that are refined out of the Grade-A syrup. This will give you the sweetness to counteract the sour lemons. More importantly, the maple syrup supplies the glucose for essential brain activity and more minerals and vitamins for your body to utilize. It's expensive, but remember, this lemonade is a substitute for food and you won't be spending money on food every day that you are on the fast. If you want to lose weight, I suggest that you only use 8 ounces of syrup per gallon. If it's not sweet enough, add another ounce.

Next, fill the remaining portion of the one-gallon pitcher with distilled water. You can find gallons of distilled water in any grocery store. It is very important that you use distilled water. It is the purest form of water you can drink and does not contain inorganic minerals to further toxify your body.

Stir this mixture well and pour a glass. You can make it the night before and let it chill overnight. Every now and then, if you want to clear your sinuses, you can sprinkle a little cayenne pepper in a glass of lemonade. Feel free to drink distilled water at any time during your fast. You can even make herbal mint or laxative tea, sweetened with maple syrup, during your fast. This will give you variety and help your cleansing and weight loss.

Do not substitute for any of these ingredients. Refined, white sugar will only toxify you further. Lemon juice in a bottle is from concentrate; it will not work. Only fresh-squeezed lemons, organic maple syrup, and distilled water will work. Buy enough ingredients for one day and see how you feel. The one-gallon of lemonade will last you one full day, easily. Try this fast for a maximum of three days the first time. You can stretch it to five or so later. (Burroughs, Stanley. The Master Cleanser. Auburn, California: Burroughs Books, 1976.)

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These recipes are quoted from my book, entitled My Body--His Temple: The Prophet Daniel's Guide to Nutrition. Read the Ask the Nutritionist column to learn more about how God intended us to eat. Also, check out the archived articles from the Article of the Month.

Kenneth E. Loy, Jr., CN