The following is a bonus for my new book “Ancient Remedies: Secrets to Healing with Herbs, Essential Oils, CBD, and the Most Powerful Natural Medicine in History“ (Little, Brown Spark)
TCM practitioners recommend that almost everyone consume some animal-based foods, especially bone broth and collagen — but they advocate eating smaller quantities than most people consume today. As long as animal protein is wild-caught, grass-fed and humanely cared for, it is healthy for most people.
However, if you feel a vegan or vegetarian diet is a better fit for your personal belief system, you will want to make sure you are getting alternative sources of protein, essential fats and specific nutrients, such as collagen and vitamins, that are missing from a vegan diet. This nutritious vegan eating plan addresses those deficiencies. In addition, to keep your body strong and balanced, I recommend supplementing a plant-based diet with a vegan protein supplement, B-complex and probiotics.
7-Day Vegetarian/Vegan TCM Eating Plan
MONDAY
Breakfast: Pumpkin Smoothie (page 290; replace collagen with vanilla plant protein)
Lunch: Ancient Grains Bowl (page 332)
Dinner: Quinoa, Black Bean, and Mushroom Burgers (page 342) with sweet potato fries
TUESDAY
Breakfast: Oatmeal w/ walnuts, vegan protein and manuka honey (to make it vegan, choose maple syrup instead of honey)
Lunch: Vegetable and rice soup
Dinner: Pinto beans with steamed vegetables and tahini
WEDNESDAY
Breakfast: Sweet potato hash with eggs or tempeh
Lunch: Barley and mushroom soup
Dinner: Salad with arugula, chickpeas, beets, walnuts, spinach, feta, olive oil and balsamic vinegar (to make it vegan, omit the feta)
THURSDAY
Breakfast: Vanilla Cherry Smoothie (page 289; replace collagen with vanilla plant protein)
Lunch: Teriyaki stir fry with rice noodles, cashews and vegetables
Dinner: Carrot Ginger Soup (page 307) with Quinoa, Black Bean and Mushroom Burgers (page 342)
FRIDAY
Breakfast: Coconut yogurt with walnuts, blueberries, chia seeds and honey (to make it vegan, substitute maple syrup for the honey)
Lunch: Whole-grain pasta with vegan cheese sauce and steamed broccoli
Dinner: Spaghetti squash with vegan meatballs (store bought or homemade) and a sauce of olive oil, basil and sea salt
SATURDAY
Breakfast: Blueberry pumpkin pancakes
Lunch: Lentil-Stuffed Sweet Potatoes (page 331) with steamed vegetables and hummus or tahini
Dinner: Mashed chickpea salad with onions, celery and vegan mayo, served with grilled asparagus and broccoli
SUNDAY
Breakfast: Congee with pistachios and dates
Lunch: Butternut Squash Bisque (page 306) with grilled asparagus
Dinner: White Bean Soup (page 312) with homemade cornbread
