Bowl of spinach and chicken salad

Summer 4-Day Menu Plan

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 below 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
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

Day 3

Fruit: Oranges
Breakfast: Granola with Fruit Kanten
Snack: Walnuts
Lunch: Broiled halibut basted with marinade of tamari, sesame oil, garlic,
fresh thyme, and fresh marjoram; vegetable melange of lightly steamed
sweet peas and carrots served with fresh arugula and a vinaigrette of
olive oil, lemon or balsamic vinegar, and a pinch of sea salt
Snack: Apricots
Dinner: Moussaka, salad greens with vinaigrette
Snack: Strawberries, blackberries, or fresh figs

Day 4

Fruit: Grapefruit
Breakfast: Corn flakes with soymilk or
Cornbread with Peanut-Apple Butter
Snack: Sunflower seeds
Lunch: Fresh corn on the cob with sweet, unpasteurized butter;
Mexican Salad Bowl
Snack: Banana
Dinner: Baked Dill Salmon, green beans,
Salad of Belgian Endives
Snack: Fresh berries

Breakfast Rice Serves 6

  • 1 1/2 cups raisins
  • 1 Tablespoon grated rind
  • 1 cinnamon stick or 1/2 teaspoon powder
  • 1 1/2 cups apple juice
  • 5 cups leftover cooked rice
  • 1/2 cups walnuts or almonds coarsely chopped and lightly roasted

Simmer raisins, lemon rind, and cinnamon stick (or powder) in juice for a few minutes, until raisins are plump. Add rice, simmer a few more minutes, turn off heat, add walnuts or almonds, and let stand covered for 10 minutes or longer before serving.

Stuffed Bell Peppers Serves 6

  • 6 bell peppers
  • 3 Tablespoons sesame oil
  • 1 clove garlic, minced
  • 1 cup tempeh, crumbled, or
  • 1 cup cooked beans (white, navy, or aduki)
  • 2 cups cooked leftover rice
  • 2 green onions, chopped finely including green part
  • 3 Tablespoons fresh cilantro, chopped or 1 teaspoon coriander powder
  • 2 Tablespoons salsa (optional)
  • sea salt to taste

Preheat oven to 400°.

Cut tops off peppers and set aside. Scoop out seeds and white part and discard. Rinse peppers and turn over on wooden board to drain.

Heat oil (or water for lower fat) in skillet and sauté garlic and tempeh until golden brown. Add rice, green onions, cilantro, and salsa and mix well. Salt to taste and fill peppers with the mixture. Place peppers in Pyrex or other oven-proof dish, put tops back on them, and bake at 400° for 30 minutes.

A sauce can be made to cover peppers before baking. Either top simply with 3?4 ounces of grated Monterey Jack cheese, or blend 4 ounces of tofu with 1 Tablespoon tamari, 1 teaspoon of tahini, and 2?3 Tablespoons of water, depending on consistency desired.

Crepes with Fruit Serves 6


  • 2 cups whole wheat pastry flour
  • 1/4 teaspoon salt
  • 2 Tablespoons corn oil (optional)
  • 4 cups sparkling mineral water

Place flour and salt in a bowl, and if using oil, work it in with your fingers until it is evenly distributed.

Add mineral water slowly stirring quickly with a whisk. Do not stir too much; the mixture should be bubbly. Use immediately.

Oil a crepe pan or a 9-inch cast-iron skillet, and heat over medium flame.

Pour 1/4 cup of crepe batter into the center of the hot pan and tilt the pan quickly in all directions, so that the batter covers the bottom of the pan evenly.

Cook about 5 minutes or until the edges of the crepe begin to shrink.

Lift crepe with a spatula and turn over.

Cook another 2 minutes.

Place crepes on individual plates, spread filling over each crepe, and roll up.

Bring juice, fruit, and salt to a boil and simmer for a few minutes. Add dissolved kuzu and stir until mixture thickens.

Note: This is a light and low-fat crepe; the bubbly water takes the place of egg to make the crepes fluffy.


  • 1 cup apple juice
  • 3 cups seasonal fruit such as peaches, berries, apricots
  • pinch of salt
  • 2 Tablespoons kuzu or arrowroot powder, diluted in 3 Tablespoons cold water or juice

Bring juice, fruit,and salt to a boil and simmer for a few minutes. Add dissolved kuzu and stir until mixture thickens.

Scrambled Tofu Serves 6

(lighter than eggs, and low-fat)

  • 3 8-ounce tofu cakes
  • 1 Tablespoon light miso
  • 1 Tablespoon sesame oil
  • 1 cup mushrooms, sliced
  • 1/4 cup black olives, minced
  • 2 medium tomatoes, seeded and chopped
  • 1 Tablespoon turmeric
  • 1/4 teaspoon cayenne, or to taste
  • sea salt to taste; soy sauce is also fine
  • 1/4 cup fresh parsley or cilantro, minced
  • 2 green onions, sliced thinly

Place tofu in a bowl with miso and mash together thoroughly.

Heat oil in skillet and sauté mushrooms for a few minutes.

Add tofu mixture, olives, tomatoes, and turmeric. Stir together well, cover and simmer over low flame for 5 minutes.

Season to taste with cayenne and sea salt or soy sauce, add parsley or cilantro and green onions, and serve.

Add or substitute onion and garlic, carrot (diced or grated), and celery slices for variety. To vary flavor try nutritional yeast, thyme or rosemary, and dill. For spicy, egg-colored scrambled tofu, substitute 1/2 teaspoon curry powder for the turmeric.

Chicken en Chemise
Serves 6

  • 6 chicken breasts
  • 6 pieces parchment paper
  • 1 stalk celery, minced
  • 1 onion, minced
  • 1 teaspoon thyme
  • 1 teaspoon marjoram
  • 1 teaspoon herb salt
  • freshly ground black pepper or cayenne pepper
  • 6 Tablespoons lemon juice
  • 6 Tablespoons dry white wine (optional)
  • parsley to garnish

Preheat oven to 375°.

Season chicken breasts on both sides and place on paper squares.

Place celery, onion and herbs on the chicken, add lemon juice, pepper, and wine, and fold ends of paper upward to form a little package.

Bake for 30 minutes.

Before serving garnish with fresh parsley.

Note: You can use a covered Pyrex baking dish for baked chicken breasts not en chemise.

Fruit Sorbet Serves 6

  • 4 cups fresh orange juice
  • 3 Tablespoons maple syrup
  • 2 Tablespoons grated orange rind
  • 2 cups fresh or frozen strawberries, chopped, or local berries
  • whole fresh mint sprigs for garnish
  • orange slices for garnish

Blend first four ingredients together in food processor or
blender. Transfer to a bowl and freeze for 2-3 hours, until solid.

Break into large chunks and blend again until creamy and smooth. Return to the bowl and freeze again for about 30 minutes.

Serve in individual parfait glasses with a sprig of mint and a slice of orange.

Fruit Kanten Serves 6

  • 7 cups apple juice
  • 6 Tablespoons agar-agar flakes
  • 1 teaspoon vanilla extract
  • 1 cups fresh strawberries, or other seasonal fruit, sliced
  • 3 cups granola

Bring juice and agar-agar flakes to a boil and simmer
covered until flakes have dissolved, about 10 minutes.

Add vanilla. Arrange fruit in the bottom of a rectangular
shallow glass pan and pour juice over it. Chill until set.

Cut into squares and serve this natural “jello” topped with granola. This recipe can also be made in individual glass cups or parfait glasses.

Moussaka Serves 6

  • 2 large eggplants in 1/4-inch slices
  • 3 Tablespoons olive oil
  • 1 large onion, sliced into crescents
  • 2 large tomatoes, peeled, seeded, and chopped
  • 1/2 cup white wine (optional)
  • sea salt to taste
  • 2 cups cooked chickpeas
  • 1 Tablespoon fresh oregano
  • 3 Tablespoons fresh basil
  • 1 cup feta cheese, crumbled (optional)

Preheat oven to 300° and bake eggplant for about 10 minutes, or until tender enough to be pierced with a fork.

Heat olive oil in a skillet, and sauté onion until limp and transparent.

Add tomatoes, wine, and salt. Cook uncovered for 2-3 minutes.

Add chickpeas and herbs and cook a few minutes longer.

Place one layer of eggplant slices in the bottom of a casserole dish, cover with chickpea mixture, then sprinkle feta, add another layer of eggplant, and so on until all ingredients are used.

Top with feta, cover, and bake 20 minutes at 350°. Remove cover and bake another 5 minutes.

Corn Bread Makes 1 loaf

  • 1 cup whole wheat pastry flour
  • 1 cup cornmeal or corn flour
  • 1 Tablespoon baking powder (aluminum-free, if available)
  • 1/8 teaspoon sea salt
  • 1/4 cup sunflower seeds (optional)
  • 3/4 cup soy milk
  • 1/4 cup water
  • 1/4 cup corn oil
  • 1/4 cup pure maple syrup
  • 1/8 teaspoon vanilla extract

This is a healthy, milk-free, sweet breakfast corn bread.
For a richer, spicier, milkier bread, see the Rich Jalapeño Corn Bread? recipe from
Fast Vegetarian Feasts by Martha Rose Shulman in the Autumn recipes.

Preheat oven to 350°.

Mix flour, cornmeal, baking powder, salt, and sunflower seeds in a bowl.

In a separate bowl, beat soy milk, water, corn oil, maple syrup, and vanilla together using a whisk.

Combine wet and dry ingredients. Stir a few times. Do not stir too much or the dough will become tough.

Pour into oiled loaf pan and bake at 350° for 45 minutes to 1 hour. Check with a toothpick; when it comes out clean, the bread is done.

Peanut-Apple Butter Makes 1 cup

  • 3/4 cup apple butter or apple sauce
  • 1/4 cup peanut butter

Blend together until smooth.

Mexican Salad Bowl ?Serves 6

  • 3 Tablespoons fresh lemon juice
  • 2 teaspoons mustard
  • 1 Tablespoon ume vinegar (or apple cider and sea salt) or to taste
  • 3 Tablespoons tahini
  • 4 Tablespoons water
  • 2 heads butter or other green lettuce, shredded
  • 2 green onions, sliced finely
  • 1 cucumber, grated
  • 1 small bunch red radishes, grated
  • 4 cups cooked black beans
  • 2 Tablespoons minced cilantro or
    1 teaspoon ground coriander (optional)

Blend lemon juice, mustard, vinegar, tahini, and water together to make the dressing. (For a more Mexican dressing, use 3 Tablespoons salsa, 1 Tablespoon sesame oil, and 1/2 teaspoon salt or 1 teaspoon tamari.)

Assemble all other ingredients in salad bowl and toss with dressing.

Baked Dill Salmon Makes 6

  • 2 Tablespoons soy sauce
  • 2 Tablespoons lemon juice
  • 6 salmon fillets
  • 6 lemon slices
  • 6 tomato slices
  • 6 sprigs of fresh dill

Preheat oven to 375°.

Mix together soy sauce and lemon juice, and dip salmon fillets in mixture to coat both sides.

Place the fillets in a large baking dish; place a lemon slice, a tomato slice, and a sprig of dill on top and then cover with lid or foil.

Bake about 20 minutes.

Salad of Belgian Endive Makes 6

  • 1 Tablespoon light miso
  • 1 1/2 Tablespoon tahini
  • 1 Tablespoon lemon juice
  • 3 Tablespoons water
  • 1 large head butter or other green lettuce, shredded
  • 6 large endive, cut into 1/2-inch pieces, horizontally
  • 4 Tablespoons chives, minced

Blend miso, tahini, lemon juice, and water together and toss with salad, or use Miso-Tahini Dressing.
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Written by Elson M. Haas MD

Explore Wellness in 2021