When I searched online for sample plant-based menus, I was shocked to find menus recommending bagels and margarine for breakfast… two foods we discourage eating in the Mastery Program.
Margarine is a trans-fat. And according to the U.S. Food and Drug Administration, bagels are among the top 20 acrylamide-containing foods.
In The Mastery Program, Dr. Michael Klaper explains that when you bake, fry, or roast any starchy food — whether potatoes, bread, French fries, crackers, cereals, or cookies — you will inevitably create acrylamides.
Acrylamides are nasty chemicals, known to damage chromosomes, increase oxidative damage in tissues[1], injure nerve cells,[2] and be a low-grade carcinogen.[3]
As food browns during frying or baking, you are watching acrylamides being produced. Heavily overcooking foods produces large amounts of acrylamide, as does microwaving.[4]
That's why Dr. Klaper recommends steaming or boiling starchy foods, rather than baking or frying them. To hear our 1-hour Q&A with Dr. Klaper on the topic of white flour, trans fats, and acrylamides, click here now.
To show our students what real health experts eat, I asked eight cookbook authors to log what they ate during a typical day. I did the same. Then I published all eight food journals in Lesson 25 of The Vegan Mastery Program. I'm reprinting three of them here.
Elaina Love is a Chef/Instructor at the renowned Living Light Culinary Arts Institute. She eats primarily raw vegan food. www.purejoyplanet.com .
Jill is a respected Registered Dietitian, and author of the award-winning cookbook,
The Veggie Queen: Vegetables Get the Royal Treatment . www.theveggiequeen.com .
This mini-lesson will give you a good overview because I and Jill eat both cooked and raw foods, whereas Elaina eats primarily raw food. As you peek inside our food journals, you'll discover that we eat quite simply.
Jill Nussinow's 1-Day Food Journal
Breakfast: 1 bowl steel cut oats with walnuts, apple, raisins and a little agave nectar
Snack: piece of fruit and some nuts
Lunch: tofu and vegetables over quinoa
Snack, only if I am hungry: another piece of fruit or trail mix
Dinner: vegan chili over brown rice, salad, and more vegetables
Jill says "Generally I don't eat dessert. I eat very simply and what I eat varies every day. If I make beans or lentils at night, I might have soft tacos in the morning. Steel cut oats are my most regular breakfast food."
Elaina Love's 1-Day Food Journal
Breakfast: Green juice consisting of 1 head celery, 2 large cucumbers, 5 leaves of kale, 1 apple and the juice of 1 lemon.
Lunch: Big Green Salad with Red Bell Pepper Dressing, Avocado, Hemp Seeds, 5 black sun dried greek olives, dulse flakes, tomatoes, cucumber, red bell peppers, sprouts and Red Bell Pepper Dressing or pumpkin seed oil/Himalayan salt crystals/lemon juice and onion powder.
Dinner: Cooked quinoa (about 1-2 cups) with steamed broccoli drizzled with pumpkin seed, olive or hemp seed oil sprinkled with dulse flakes, onion powder, Himalayan salt crystals. Topped with 1/2 chopped avocado and chopped cherry tomatoes over a bed of slivered kale leaves or Spring Mix.
Snacks: Handful of raw Brazil Nuts, OR an orange OR dehydrated raw, vegan buckwheat crackers OR Kale Chips OR Chia Pudding (see my website).
Night time snack: Coconut Bliss Ice Cream topped with crunchy dehydrated almonds.
Trevor Justice's 1-Day Food Journal
Breakfast: Green smoothie (1 banana, 3 rehydrated apricots, several leaves of kale, 1 cup of water).
Mid-morning meal: Chopped up acid fruit (such as strawberries, kiwis, or oranges) or subacid fruit (such as peaches or pears) with almond butter.
Lunch: Big salad with spinach, romaine lettuce, or red leaf lettuce, topped with sprouts, olives, and other veggies. Rather than use salad dressing, I eat this with either hummus or guacamole.
Dinner: Some nights it's Thai tofu veggie curry with brown rice (from a restaurant). Other night it's a black bean polenta loaf (from a restaurant) and steamed broccoli. It could also be a bean soup and steamed vegetables.
Night time snack: chopped up acid fruit topped with tahini and brown rice syrup. When I eat this, I eat it several hours after dinner.
Throughout the day, I drink green tea, herbal Chai, or lemonade sweetened with Xylitol or brown rice syrup. Several times a week, I get a 16 ounce green juice from the local juice bar. It is primarily cucumber, celery, chard, and kale. But I ask for 1-2 carrots to help offset the bitterness of the kale.
As a Mastery Program student, you'll get access to the rest of our Sample Daily Menus lesson, plus a 1-hour Q&A call on the topic. And this is just one of the 50 weekly lessons you'll receive!
"As a cookbook author and 30-year teacher of macrobiotics, vegan and live foods preparation classes, I found the Vegan Mastery Program to be very comprehensive. The expert Q&A calls were particularly useful. And Dr. Klaper is exceptionally knowledgeable and easy to listen to. Considering how much I've gotten, you definitely undercharge."
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