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easonal Menu Plans
Summer 4-Day Menu Plan

© Elson M. Haas MD

In summer, we consume more liquids and raw, fresh fruits and vegetables, salads, and a lighter diet in general, and we are usually more active. This is a good season to experiment with special diets, such as fasting, or a raw food diet. The italicized food selections in the menu plans will have a specific recipe following the four-Day menus.

Day 1

Fruit: Fresh berries
Breakfast: Breakfast Rice, or puffed rice or rye flakes with yogurt
Snack:Soaked almonds
Lunch: Salad of mixed greens, raw spinach, chives, grated carrots,
tomatoes, and tuna fish (or a mixture of bean sprouts or
tofu salad for the vegetarian) with vinaigrette of avocado or
olive oil, lemon juice, Dijon mustard, herb salt, and cayenne
Snack: Peaches
Dinner: Stuffed Bell Peppers, steamed Swiss chard sprinkled with roasted
pumpkin seeds, minced garlic, olive oil, and soy sauce or tamari.
Snack: Rice cake with apple butter, or papaya

Day 2

Fruit: Plums
Breakfast: Cream of wheat, Crepes with Fruit, or Scrambled Tofu
Snack: Wheat crackers or sprouted wheat toast with tahini
Lunch: Cold pasta salad with fava beans, fresh basil, lightly steamed
asparagus tips, and baby (or sliced) carrots, and black olives
with garlic oil, sea salt, and cayenne, served over a bed of lettuce
Snack: Cherries
Dinner: Chicken ?en Chemise?; steamed artichoke with dilled tofu
mayonnaise; watercress and baby lettuces with safflower oil,
balsamic vinegar, and sea salt
Snack:Fruit sorbet

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About The Author
Elson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...more
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