The Body and Its Needs-Part 4

Greetings! In today’s class we shall see some practical ways to apply what we have been learning during mealtime. “Blessed art thou, O land, when…thy princes eat in due season, for strength, and not for drunkenness!” Eccl. 10:17


A Happy Time!

Mealtime should be a season for social interaction and refreshment...Wisdom’s ‘ways are ways of pleasantness, and all her paths are peace’ Proverbs 3:17. {Ed 206} Below are some healthful menu ideas for breakfast, dinner, and supper! The meal plans are definitely not a criterion for every person. Nonetheless, If you have incorporated any of the suggestions, please do tell! Feel free to share in the comments below, a healthful meal idea in harmony with the principles herein.


1.) A half hour or more before breakfast a glass of water or fruit juice. Grape and prune and apple juices are laxatives; other wise orange juice is ideal.

2.) Any whole grain cereal (such as oats and wheat)

Add plant-based cream or milk and some kind of sweet fruit, if desired, such as banana, dates, figs, raisins, etc..

Cereal may be omitted and use only the bread in group No.3 if desired.

3.) Whole grain bread with plant based butter or fruit spread.

4.) Laxatives Fruits-prunes, figs, pears, apricots, avocados, ripe olives.

5.) Any other fruit as desired. Part of it to be raw.

6.) If a serving of protein food is desired in the breakfast, it may be selected from the list in the dinner menu.

7.) Any drink should be taken by itself and not used to hasten food through the mouth.


It is better to have dinner mid-day instead of at night when it is possible. 

1.) Baked potato or whole grain.

2.) A cooked coarse vegetable- Swiss chard or other greens, Brussels sprouts, Spring beans, Onions, Cauliflower, Kohl-rabi, Asparagus, Artichokes, Broccoli, Squash, Eggplant

3.) A root- Carrots, Beets, Turnips, or Parsnips

4.) A protein- Beans, Tofu, Peas, Lentils, Nuts, Plant based cheese, or Prepared meat substitutes by reliable manufacturers.

5.) A raw vegetable or salad- Lettuce, Celery, Radish, Cabbage, Carrots, Turnips, Bell pepper,  Tomatoes, or Cucumber

6.) Optional- Bread, Corn, Riped olives, Melons, Honey, or even an occasional  Plant-based Dessert!

Group 2 and 5 are the most neglected and the most important.

Group 1 and 3 may be combined before selecting, if desired. If it is desired to still further lessen the variety in one meal, groups 1, 2, 3, may be combined.

It is well to change selections until all have been used. This helps to secure a balance of all elements.


In most cases two meals a day are preferable to three. Supper, when taken at an early hour, interferes with the digestion of the previous meal. When taken later, it is not digested before bedtime Thus the stomach fails of securing proper rest. The sleep is disturbed, the brain and nerves are wearied, the appetite for breakfast is impaired, the whole system is unrefreshed and is unready for the day’s duties.” Ed {205}

1.)Whole-grain bread, if needed- (many do well with only fruit at night)

2.) At least one laxative fruit or ripe olives- See list in breakfast.

3.) Any other fruits-Some of them to be raw.

Nothing is to be eaten between meals or after the evening meal.

Meals should be at least five hours apart. All food must be thoroughly masticated.

“So far as possible we should avoid hurried eating. The shorter the time for a meal, the less should be eaten.” Ed {205}

Drink water freely two or three hours after meals and until a half hour of the next meal.

Take six to eight glasses of liquid daily, and more if needed.

A glass of fruit juice may be taken at bedtime.

The essentials of a correct ration have been incorporated in this Menu Planner-protein, fat, carbohydrate, minerals, the alkaline balance, the vitamins, and the proper combinations. It provided for a normal ration, which the basis of all diets. Modifications of this ration for special conditions, will be discussed in later lessons. For more meal ideas, please check out the heavenly recipe section on the website! “Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God” 1 Corinthians 10:31.

*Study adapted from the book, Abundant Health by Julius G. White