Dr. Sarah

Naturopathic Doctor

Sample Menu For Vegetarians


You'll find many of these recipes included in my Detox-Friendly Recipes or in chapter 8 of my book.


Day 1
Breakfast: Morning detox smoothie with blackberries; green tea
Lunch: Fritatta with onion, mushrooms, olives, and cheese; steamed broccoli with butter or homemade vinaigrette; green tea
Dinner: Red bean chili garnished with yogurt and cilantro; Brussels sprout sauté; tangerine; white tea


Day 2
Breakfast: Whole milk yogurt topped with fresh blueberries, raw walnuts, unsweetened coconut flakes, cacao nibs, and ground flax seeds; green tea
Lunch: Miso soup with scallions, mushrooms, and seaweed; sautéed tempeh strips and celery sticks with almond butter dipping sauce (made with almond butter, tamari, ginger, garlic, brown rice vinegar); green tea
Dinner: Omelet with onion, peppers, mushrooms, cooked black beans, and salsa; spinach salad; dark chocolate cluster; rooibos tea


Day 3
Breakfast: Morning detox smoothie with raspberries; green tea
Lunch: Hummus with cucumber rounds and celery sticks; roasted beet salad with goat cheese on a bed of arugula; green tea
Dinner: Thai Curry with tempeh and mixed vegetables; cauliflower couscous; Mandarin orange; ginger tea


​Day 4
Breakfast: 2 eggs scrambled with onions, mushrooms, and Swiss chard; ground flax seeds stirred into 1/4 cup yogurt; green tea
Lunch: Everyday salad with homemade vinaigrette topped with garbanzo beans; wedge of cheese; green tea
Dinner: Lentil soup; beet greens sautéed with ginger, garlic, and tamari; fresh blackberries; white tea


Day 5
Breakfast: Morning detox smoothie with strawberries; green tea
Lunch: Sautéed spinach topped with 2 poached eggs; wedge of cheese; green tea
Dinner: Veggie burger (made with tempeh or beans) on a bed of watercress dressed with olive oil and lemon juice; cauliflower with walnut pesto; dark chocolate cluster; ginger tea


Day 6
Breakfast: Whole milk yogurt topped with fresh strawberries, raw pistachios, unsweetened coconut flakes, cacao nibs, and ground flax seeds; green tea
Lunch: Artichoke olive tapenade with cucumber rounds; everyday salad with homemade vinaigrette topped with tempeh (sautéed in coconut oil and drizzled with tamari); green tea
Dinner: Black bean soup; kale sautéed with garlic and lemon; clementine; white tea


Day 7
Breakfast: Morning detox smoothie with blueberries; green tea
Lunch: Medicinal mushroom soup; baby dandelion greens tossed with olive oil and lemon juice topped with cooked white beans; green tea
Dinner: Ratatouille (a stew made of eggplant, zucchini, red peppers, tomatoes, onion, and garlic) baked with 2 eggs; salad of thinly sliced radishes, celery, cucumber, red bell pepper, and red onion tossed with walnuts and homemade