The 80/20 Sunfood Diet
At this level, the goal is to consistently eat 80% raw plant foods containing a balance of green-leafy vegetables, sweet fruits and raw plant fats along with superfoods. Once one has stabilized at eating 80% raw-foods, major improvements will be seen at the physical, mental, emotional and spiritual levels.
Breakfast
One blended super smoothie containing: apple, pear, berries (all types), spirulina or blue-green algae (2-3 tablespoons) and flax oil (2 tablespoons).
Or
Drink the water of 2 coconuts with a green, powdered, organic superfood formula in order to increase mineralization.
Lunch
1 shot (1 ounce) of wheatgrass juice.
One sandwich made with toasted sprouted grain bread, avocado, clover sprouts, sliced tomato, diced or shredded zucchini and red onion.
Snacks
5-6 ribs of celery and ½ cup of almond butter.
2 oranges.
Your favorite prepared raw-food treat.
Dinner
One large spinach salad containing cucumber, tomato and green onion salad with 2-3 avocados and fresh-squeezed lemon.
Popcorn made with cold-pressed coconut oil. (Even though the hard, waxy slivers from the kernels can be irritating to the intestines, popcorn with coconut oil is a healthier and tastier recommendation for those addicted to popcorn!).
Dehydrated or toasted wholegrain bread with one half a cup of raw, unhulled tahini.
Breakfast
14 ounce (0.4 liters) of a blended berry smoothie containing: blueberries, blackberries, raspberries and strawberries. Add 2 tablespoons of cold-pressed hempseed oil and/or 2 tablespoons of spirulina or bee pollen if desired.
One medium or large papaya eaten whole or blended with fresh orange or lime juice.
Or
Drink the water of 2 coconuts with a green, powdered, organic superfood formula in order to increase mineralization.
Lunch
One small green-leafed vegetable salad containing soaked sunflower seeds, thyme, dulse seaweed and fresh-squeezed lemon.
One item of cooked protein (i.e. tofu).
2 oranges.
Snacks
1 small melon.
2 cherimoyas.
Assorted greens (lettuce, endive, bok choy).
15 water-soaked almonds.
Dinner
1 quart (1 liter) of freshly-made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. apple, cucumber, yam, etc.).
Large salad containing 80% green-leafy vegetables, 2 avocados and an orange squeezed with hempseed oil as dressing.
1 large bowl of Sequoia’s Calcium Soup (see Appendix C: Sunfood Recipes).
Hummus (preferably JM’s Almond Hummus see Appendix C: Sunfood Recipes).
Cooked quinoa eaten with unpasteurized soy sauce (nama shoyu). Baked squash may be included with this meal.
Breakfast
2-3 apples.
10-20 pecans or macadamia nuts with lettuce.
½ quart (½ liter) of fruit juice containing: apples, celery and pears. Mix with 2 teaspoons of flax or hempseed oil if desired.
Or
One blended super smoothie containing: coconut water, berries (all types), cacao beans/nibs (2 tablespoons), maca powder (2 tablespoons) and coconut oil (2 tablespoons).
Lunch
Silicon Salad (see Appendix C: Sunfood Recipes). Add stone-crushed, cold-pressed, extra-virgin olive oil blended with orange juice as dressing.
10 pitted dates, 1 avocado and lettuce in a mixed salad. Squeeze an orange into the salad as dressing.
1 bowl of hummus (preferably raw) eaten with celery, tomatoes and cucumbers.
Snacks
2 mangos.
2 persimmons.
Assorted green leaves (lettuce, spinach, endive, dandelion, collards).
1-2 handfuls of goji berries.
Dinner
Large salad containing 80% green-leafed vegetables including kale or spinach eaten with 1 avocado and an orange squeezed as dressing. Add raw sauerkraut or kim-chi to the salad as desired.
Nori Rolls! Be creative. (see Appendix C: Sunfood Recipes).
Live Berry Pie! (see Appendix C: Sunfood Recipes).
Breakfast
½ quart (½ liter) of freshly-blended peach and nectarine juice. Add 4 teaspoons of flax seed oil and/or 2 tablespoons of spirulina if desired.
Almond milk: blend 40 soaked almonds with 8 pitted dates.
Lunch
2 bowls of berries (strawberries, blueberries, etc.).
Greek salad containing: lettuce, tomato, cucumber, red onion, salt-cured black olives and diced parsley. Add a dressing containing blended avocado, lemon and 1-2 ounces (30-60 ml) of olive oil.
Blended pudding containing: dates, avocado, cinnamon powder, Irish moss (a superfood from the sea) and distilled water.
One serving of cooked starch (brown rice, wholemeal bread, wheat tortillas).
Snacks
2 Asian pears.
1 handful of Brazil nuts.
1 handful of raw pumpkin seeds.
Dinner
Large salad containing 50% green-leafed vegetables along with tomatoes, cucumbers, parsley, cilantro, cayenne, 30-40 pecans and hemp oil as dressing. Add several servings of kelp seaweed to the salad. Add raw sauerkraut or kim-chi to the salad as desired.
½ quart (½ liter) of freshly-made vegetable juice containing at least 60% green vegetables (i.e. spinach, chard), 40% other vegetables or fruits (i.e. apple, cucumber, etc.).
One sandwich made with toasted sprouted grain bread, avocado, lettuce, clover sprouts, diced tomatoes, diced cucumber and cayenne powder. Dehydrated or sprouted crackers eaten with guacamole.
Breakfast
1 honeydew or sharlyn melon.
2 young coconuts, with coconut meat and water blended together in a cream. Add spirulina, hemp protein and 15 cacao beans. If young coconuts cannot be found, blend one avocado with mature coconut water.
Lunch
One smoothie containing: mango, orange and peach. Add 2-3 tablespoons of olive oil if desired.
One sandwich made with toasted sprouted grain bread, avocado, lettuce, sunflower greens, sliced tomato and diced cucumber.
Cucumber, okra, zucchini, onion mixed salad. Add organic, extra virgin, cold-pressed olive oil as dressing.
2 tangerines.
1 grapefruit.
Snacks
1 bowl of grapes (with seeds).
2 cherimoyas or white sapotes.
1-2 handfuls of goji berries.
Dinner
Large salad containing 80% green-leafed vegetables including parsley, 2 avocados and blended papaya seeds, mango juice, lemon juice, hempseed and vinegar as dressing.
1 quart (1 liter) of freshly-made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. asparagus, apple, cucumber, etc.).
Include your favorite cooked-food meal here. (Notice how you feel in the morning)!
Breakfast
1-2 cups of berries (strawberry, blueberry, etc.) blended with lemon. Add ½ avocado if desired.
One fruit smoothie containing freshly-blended papaya, oranges, hemp seeds, Incan berries and powdered grasses.
Or
Drink the water of 2 coconuts with a green, powdered, organic superfood formula in order to increase mineralization.
Lunch
1 cantaloupe.
1 quart (1 liter) of freshly-made vegetable juice containing apple, cucumber, ginger and kale.
One small green-leafy salad containing kale or spinach. Add one squeezed orange as a dressing.
20 raw macadamia nuts.
Snacks
2 mangos.
½ quart (½ liter) juice containing apple, cabbage, celery and parsley.
1-2 handfuls of goji berries.
Dinner
Sequoia’s Calcium Soup (see Appendix C: Sunfood Recipes). (Make a thick, hearty raw soup and enjoy until satiated!)
Small salad containing 80% green-leafed vegetables (including kale or spinach), 2 avocados and organic, extra virgin, cold-pressed olive oil as dressing.
One large serving of spaghetti-sliced zucchini bathed in raw sauce (containing blended soaked pine nuts, basil, garlic and lemon).
Breakfast
No breakfast.
Lunch
One smoothie containing: a mango, an orange, a peach, water and 20 cacao beans.
½ quart (½ liter) of freshly blended fruits containing apples, pears and berries. If desired add one cup of raw sunflower seeds (soaked for 6 hours) with 1 teaspoon of cinnamon powder and blend them in with the mixture.
Snacks
10-15 almonds.
2 apples.
2 ribs of celery.
Assorted greens (spinach, baby bok choy, endive).
1 zucchini.
Dinner
Large salad containing 80% green-leafed vegetables, 1 avocado, dulse and kelp seaweed and an orange blended with ½ cup of raw, unhulled tahini as dressing. Add raw sauerkraut or kim-chi to the salad as desired.
Include your favorite raw-food recipe meal here!