Your Daily Menu


Eat organic food as close to its natural condition as possible, chew properly & enjoy!

The following advises give you a reference on optimum nutrition, it’s for your inspiration. Please do not go frenetic about it. Each person has its proper preferences and should adapt according to its own well-being. So keep it flexible, and most importantly, enjoy your meal! In case your current daily menus differ drastically from below given standards, you can try to slowly converge, changing only one meal at a time.



1. Breakfast

Breakfast should be adapted to our individual constitution. Some like to start the day with a fully-fledged breakfast, other are barely hungry. Try and figure out what works best for you

  • Sprouted bread with organic, raw butter
  • Crème Budwig (Dr Kousmine), Miam-o-Fruit (F Guillain)
  • Porridge or cereal mush (no wheat)
  • (Soaked) dry fruits
  • Seeds & nuts
  • Fruit salad
  • Miso soup (with rice)

In terms of beverages, as discussed, kick-off your day with a glass of warm water; try to avoid coffee, notably in the morning, and better stick to green tea. You can have a teaspoon of sugar-can molasses with your tea.


2. Forenoon snack dr kousine

  • Fresh or dry fruit and / or nuts


3. Lunch 

This should be your main dish and you should best have it between noon and 14h00 since your digestive system is most powerful during this time lapse. Avoid drinking for lunch and try to skip the after lunch coffee.

It is important to distinguish beneficial from unprofitable food combinations. There are different concepts that you can apply. F Guillain provides an easy one, the 5 elements rule explaining how to arrange a whole food dish. As she states, most of traditional meals from anywhere over the world come along this pattern! Please note that when eating raw food, you should have them at the beginning of your meal:

  1. Vegetables (3 spoonful): raw or cooked (do not include potatoes here)
  2. Whole grain cereal (3 spoonful) or tuber
  3. Leguminous plants (1 spoonful)
  4. Animal protein (1 spoonful): do not mix different proteins eg meat with cheese
  5. Extra virgin oil (1-2 spoonful): drizzle it over your meal

According to F Guillain, this combination contains all necessary nutritive aliments and the different elements develop positive interdependencies, e.g. leguminous plants help absorbing and fixing vegetable proteins. If you wish to abstain from animal protein, make sure to significantly increase your daily consumption of cereals and leguminous plants. Perhaps you will be surprised by the small quantities. Believe in me, if you chew well and use high quality nutrients you will find such quantities making you feel saturated and providing you with plenty of energy.

I would also like to introduce to you a more general reference for “healthy”, easy-to-digest meals. It’s a broader concept that explains which aliments can be combined and which should not be. Indeed, for each aliment a different ph-value is needed in the stomach to allow for digestion. Generally, if you combine too many different aliments, the stomach chooses only one ph-value. Consequently, some of the food cannot be completely digested. This creates what is called “ama” in Ayurveda, waste material.

  • Avoid combining animal proteins with other proteins or with carbohydrates in one meal
    • Avoid having meat / fish / cheese / dairy products in the same meal – you can have vegetables or rice as side dish
    • Avoid combining animal proteins with carbohydrates e.g. cereals, pasta, bread
    • If you combine animal proteins and leguminous plants, consume small quantities only
  • Avoid combining carbohydrates with sugar-rich products

Please have a look at my “Lunch guide” – you’ll find it in the introduction of the section on nutrition or in the link section within literature.

Another interesting reference is given by C.T. Schaller MD and his team applying the concept of a “living diet”. In Ayurveda, the inherent “prana” of an aliment is a very important concept. It refers to the food’s vitality. Our body needs “prana”. However, through transformation, even cooking, “prana” can be destroyed. That’s why daily consumption of raw food is very important.

  1. Biogenic food begets life: sprouted grains and young sprouts
  2. Bioactive food activates life: raw grains & seeds & vegetables / fruit
  3. Biostatic food slows down life: cooked food
  4. Biocidic food kills life: processed, refined food that come along with synthetic substances


For your dessert, if you really feel the need for a sweet note, you can choose some stewed fruit or compote. Never have fresh fruit following lunch exempt from pineapple, papaya or mango.

You may want to swap lunch or dinner according to our everyday life constraints.


4. Afternoon snack

  • Fresh or dry fruit and / or nuts


5. Dinnersoup

Dinner should be simple as your digestive system is less active. As a general rule, you should be done with digestion before going to bed. Thus you should limit all difficult to digest aliments for your supper, e.g. animal proteins, leguminous plants, raw food (if you experience difficulties digesting them).

You can go for vegetable soups, vegetables with rice, or some raw food. Try to eat early, between 18h00 – 20h00.

Once again do not drink for dinner!