Abstinence: I abstain from: eating outside planned meals; sweets, cakes, ice-cream, and nachos; and from total disregard for planned consumption limits.

Plan of Eating: 1900-2100 calories per day. This allows for variations and substitutions within the caloric meal guidelines.  (Click here to see the daily food log.)


A typical daily menu generally looks like this:

Breakfast (500-600 calories, between 5am and 8am)

  • Medicine and supplements
  • Banana
  • Grapefruit
  • Apple
  • Cereal grain
    • unsweetened oatmeal, quinoa, Bob’s Red Mill 10-Grain Hot Cereal, etc.
  • 1 cup unsweetened almond milk
  • Herbal tea and/or coffee

Lunch (500-600 calories, between 11am and 2pm, ideally around 5 hours after breakfast)

  • Salad (or contents thereof)
    • Romaine (or dark green leaf)
    • celery stalk
    • tomato
    • yellow onion
    • 4 black olives
    • red chili pepper
    • garlic
    • Ginger root (1 oz)
    • Turmeric root (1/2 oz)
    • homemade vinaigrette (ACV with spices)
  • Large sweet potato
  • My special beans and rice soup
    • 3/4 cup black/red/pinto beans
    • 1/2 serving brown Basmati rice
    • yellow onion (about 1 oz)
    • salt, bouillon, and ground Turmeric
  • Fruit (pear, apple, or similar)

Dinner (500-700 calories, between 5pm and 7pm, targeting 5 hours past lunch)

(This varies now that I am retired, but when I was packing a meal to-go, this was it:

  • seaweed wrap with unsweetened almond butter and 2 carrots
  • Fruit (apple, pear, peach or similar)   …Eat the seasons!
  • Brown Basmati rice or 1 oz Almonds
  • Steamed vegetables (usually broccoli)

Fourth Meal (200-400 calories, between 8pm and midnight, ideally not less than 3 hours after dinner)

  • Fruit (Eat the seasons!)
  • almonds
  • 1 cup unsweetened almond milk

Beverages: I typically drink about 120 ounces of water per day. I also drink herbal hot teas and coffee. These items are not always recorded, planned or enforced. I do not drink sodas, dairy, or sugar-containing drinks except for the occasional natural juice which always contains some naturally-occurring fructose. When a beverage contains calories, as in the case of almond milk or fruit juice, I consume it only at a planned meal and report it on my Livestrong MyPlate application as part of that meal.