Shelton's diet, in which hips disappear, volumes, menu for women from Herbert for 90 days

Herbert Shelton, a nutritionist from America, created a qualitatively new approach to losing weight. The essence of the method: separate types of food should not be consumed in parallel, at the same time.

According to him, all food is conventionally divided into protein, or protein-containing, and starch. The first includes: poultry, meat, milk and dairy products, nuts, legumes, cheese and eggs. Starch foods include all baked goods, rice and other cereals, and potatoes.

Proponents of the opinion believe that the ancestors of modern man were slim because they did not combine different types of food.

Opponents point out that:

there are no products that do not contain proteins, fats and carbohydrates together;
It makes no difference to the body how or what to digest.

However, one cannot ignore the fact that the benefits of separate nutrition are undeniable if it is balanced. Like any diet, this method of losing weight involves a ban on sweets, limiting fast carbohydrates in principle and increasing the amount of vegetables and fruits.

Herbert Shelton and his books

According to the Shelton method, it is prohibited to eat the following combinations together:

Carbohydrates and proteins. You cannot combine, for example, milk and oatmeal.
Sour and fermented milk products with carbohydrates. The simultaneous consumption of oranges and oatmeal is prohibited.
Fats and proteins. In this case, cottage cheese should not be seasoned with sour cream.
Proteins and acidic fruits or vegetables. I'll have to forget about chicken breast with tomato salad.
Refined sugar along with starchy foods. Unnatural sweets should either be removed from the diet completely or limited as much as possible.

Example of a menu according to Shelton
Nuances during weight loss:

Milk should be consumed without combining it with other foods. This product is absorbed in the duodenum, unlike other products that often do this in the stomach. Dairy fats will only interfere with the proper processing of other foods.
Melon and watermelon have poor compatibility with any other type of food. They contain a lot of sucrose, which can cause fermentation when combined with other foods.
Restrictions on concurrent intake of starchy foods. Failure to comply with this rule may lead to fermentation.

Food combinations
Despite the fact that Herbert developed his own weight loss menu, he was a staunch vegetarian and raw foodist. During his hospital practice, he literally conducted experiments on his patients and was also involved in “improving” his method.

Shelton was a proponent of special fasting. He believed that:

You should not drink large amounts of water during this approach to losing weight, but only drink it when desired;
no special “inputs” to the diet are needed;
The use of enemas and laxatives is prohibited.

It is impossible not to mention the fact that nutritionist Shelton has been arrested and even imprisoned more than once due to the damage caused to his patients due to the peculiar “diet” approach he prescribed.

Modern scientists have long ago agreed on the following opinion:

It is impossible to lose weight by depriving yourself of food;
temporary weight loss is fraught with introducing the body into a state of mobilization;
hunger cannot make a person healthier;
such weight loss will definitely disrupt (if not destroy) metabolism;
the wrong way out of a weekly adherence to the approach can result in death;
Deficiency of nutrients supplied from food leads to exacerbation of chronic diseases.

First of all, the stomach suffers, which is manifested by exacerbation of chronic gastritis or the formation of erosions/ulcers.
In contrast to the menu compiled by Shelton, which can heal the body and help a person lose weight, his method of fasting turned out to be not only a complete failure, but also life-threatening.

The diet, designed for a duration of 90 days , is built on the principle of separate nutrition, but the scale of the periods of changing foods is many times greater.

The basic rules for losing weight on this diet are the following:

product compatibility rules are the basis and main driving force of the method;
for 3 months it is necessary to alternate protein, starch, carbohydrate and fruit and vegetable days.
every 29 days there is a “unloading” - drinking exclusively clean still water;
meals should happen at approximately the same time;
the first and last “energy charging” should occur at 9 am and 5-6 pm;
Every day you need to drink 2 liters of liquid in the form of clean water;
the “heat” of the food eaten should be around body temperature;
Do not drink while eating.

Sample menu for 4 days
Protein day
Breakfast	A small pack of cottage cheese, boiled chicken breast and coffee
Dinner	A small piece of meat or fish and vegetable salad in reasonable quantities
Dinner	Sandwiches with boiled chicken, cabbage and tomato salad
starchy day
Breakfast	Any porridge, dried fruits and coffee
Dinner	Vegetable stew in the amount of 250 grams
Dinner	Serving of fried or steamed rice
Carbohydrate day
Breakfast	50 grams of any bun, the same amount of chocolate and a cup of coffee with added sugar
Dinner	Homemade pizza or pie with olives, cheese and tomato paste within 300 grams
Dinner	Spaghetti with basil and tomatoes (about 200 grams)
Fruit and vegetable day
Breakfast	Banana, citrus and coffee
Dinner	Two hundred gram serving of fruit salad
Dinner	Baked apples with honey and cinnamon and 5 pieces of melon before bed

4 days make up one cycle, from day 5 you need to start over.

Efficiency is achieved due to the fact that the diet has weight loss catalysts in the form of many vegetables and fruits and drinking large amounts of water.

Read more in our article about the Shelton diet.

The essence of Shelton's separate nutrition method

Herbert Shelton, a nutritionist from America, created a qualitatively new approach to losing weight. The point of his method is that certain types of food should not be consumed in parallel, at the same time. According to him, all food is conventionally divided into protein, or protein-containing, and starch.

The first type includes poultry, meat, milk and dairy products, nuts, legumes, cheese and eggs. Starch products include all baked goods, rice and other cereals, and potatoes.

How to lose weight

The compatibility of products for proper nutrition (Sheldon’s table presents the most successful combinations for the body) can help you lose weight in a short time.

Nutritionist Herbert Sheldon recommends building a diet for quick weight loss as follows:

in the morning it is preferable to eat fermented milk products, fruits, and cereals;
You can have a snack with carbohydrates, they will give you a feeling of fullness and will be absorbed in the body without leaving a trace during the day;
for lunch – foods containing starch;
for dinner - proteins (be sure to diversify your weekly diet with several types of such products).

Weekly diet with separate meals:

breakfast: oatmeal with water/fruit salad/cottage cheese with herbs/buckwheat porridge/low-fat yogurt/unsweetened tea/cheesecakes.
snack: toast with butter/unsweetened cookies/melon/vegetable salad/berries with cream/cheese;
lunch: stewed or baked vegetables/salad of feta cheese and tomatoes/potatoes/unsweetened salad with nuts/lean fish/boiled rice/broccoli or cauliflower/.
dinner: red or white lean meat with herbs/stewed beans or beans/boiled fish/seafood/eggs/baked pumpkin/pasta with vegetables.

You can also allocate one component of separate meals for each day. For example, on the first day you should eat foods high in protein, on the second – starchy foods, and on the third – more carbohydrates.

Chicken with paprika

Ingredients:

chicken meat without skin (can be replaced with turkey) – 0.5 kg;
onion – 1 pc.;
olive oil;
garlic – 2 cloves;
paprika - to taste.

Preparation:

Marinate the chicken in paprika and chopped garlic for 30 minutes.
Fry the onion a little in olive oil, place the meat there, add 1 glass of water and simmer over low heat until tender.

Egg salad with cucumber and herbs

Ingredients:

cucumbers – 2-3 pcs.;
eggs – 3-4 pcs.;
greens - to taste;
olive oil – 1 tbsp. l.

Preparation process: chop and mix all ingredients, stir.

The following is a selection of recipes using starch products.

Potatoes baked with vegetables

Ingredients:

potatoes – 5 pcs. (medium size);
carrots – 1 pc.;
peas (fresh or frozen) – 100 g;
tomato – 2 pcs.;
greenery;
spices - to taste;
chicken broth - 1 cup.

Cooking process:

Boil potatoes and carrots.
Chop the boiled vegetables.
Mix with herbs, peas and spices.
Place chopped tomatoes on top and pour in broth.
Bake at 180-200 degrees for 20-25 minutes.

Chinese cabbage salad with croutons

Ingredients:

bell pepper – 1 pc.;
Chinese cabbage – 1 pc.;
corn - 1 can;
olives – 1 jar;
croutons – 1 handful;
vegetable or olive oil for dressing.

Cooking process:

Chop the cabbage and pepper.
Mix with corn, olives and croutons.
Fill with oil.

On a protein day, you can cook vegetable soup and cod in the oven.

Vegetable soup

Ingredients:

onion – 1 pc.;
carrots – 1 pc.;
green onions or parsley;
egg or rice noodles;
butter.

Cooking process:

Place the chopped vegetables in a 1.5 liter saucepan.
Place on the fire and after boiling, cook for 10-15 minutes.
Add noodles. Cook for another 5 minutes.
Turn off and let sit covered for 20-30 minutes.
Put a piece of butter and sprinkle with herbs already in the plate.

Cod in the oven

Ingredients:

cod fillet – 300 g;
onion – 1 pc.;
greenery;
lemon juice;
salt/pepper - to taste.

How to properly cut cod.
Cooking process:

Cut the fish fillet into strips, cut the onion into rings.
Roll the fish in spices and place on foil.
Top with onion, chopped herbs and lemon juice.
Bake for 30-35 minutes. at 200 degrees.

Pros and cons of the approach

Those who support the Shelton diet argue that the ancestors of modern man were slim because they did not know about the possibility of combining different types of food.

Opponents point out that:

there are no products that do not contain proteins, fats and carbohydrates together;
It makes no difference to the body how or what to digest.

However, one cannot ignore the fact that the benefits of separate nutrition are undeniable if it is balanced. For example, like any diet, this method of losing weight involves a ban on sweets, limiting fast carbohydrates in principle and increasing the amount of vegetables and fruits.

We recommend reading about the ketone diet for weight loss. From the article you will learn about the principles of the ketone diet, a sample menu for women, and weight loss results. And here is more information about how the alkaline diet for weight loss is carried out.

What does it mean to eat separately?

The system was first developed in 1928 by Herbert Shelton. The theory was based on the idea of product compatibility.

Not all enzymes produced by the pancreas are equally effective at breaking down fats, proteins and carbohydrates. If you take foods of the same type during meals, the digestion process will speed up.

The pancreas secretes several enzymes when mixing different ingredients. As a result, some foods will be digested faster and others slower.

Food that remains in the intestines for a long time causes intoxication of the body.

Consequences of poor nutrition:

deterioration of health;
defecation disorder;
slagging of the body.

Important! If you follow a separate diet, you must give up some types of products: store-bought juices, canned food, tea and coffee.

Be sure to watch: Will separate eating help your health and figure: expert opinion

Product combination

Since the Herbert Shelton diet combines only certain foods, you need to know for sure what can be taken in total.

The following combinations are prohibited:

Carbohydrates and proteins. You cannot combine, for example, milk and oatmeal.
Sour and fermented milk products with carbohydrates. The simultaneous consumption of oranges and oatmeal is prohibited.
Fats and proteins. In this case, cottage cheese should not be seasoned with sour cream.
Proteins and acidic fruits or vegetables. I'll have to forget about chicken breast with tomato salad.
Refined sugar along with starchy foods. It should also be remembered that unnatural sweets must either be removed from the diet completely or limited as much as possible.

There are also a number of nuances that are implied during such weight loss:

Milk should be consumed without combining it with other foods. This product is absorbed in the duodenum, unlike other products, which often do this in the stomach. That is, milk fats will only interfere with the proper processing of other foods.
Melon and watermelon have poor compatibility with any other type of food. They contain a lot of sucrose, which can cause fermentation in combination with some other food.
Restrictions on concurrent intake of starchy foods. As in the previous case, failure to comply with this rule can lead to fermentation.

Watch this video about the principles of separate nutrition according to Shelton:

Shelton table

Click on the image to enlarge
Next, you will get acquainted with the main features of the combination of ingredients, Shelton’s table is based on them:

fats are not compatible with carbohydrate ingredients;
Proteins do not need to be consumed together at the same meal. One ingredient is enough;
Protein products are not recommended to be eaten with starchy, sour fruits. They are also not compatible with fats;
there is no need to eat sweet fruit with sour fruit;
starch is not used with sugars;
melon, watermelon with other ingredients should not be consumed;
You should avoid milk or drink it separately;
It is recommended to eat any fruit separately. According to Breg and his nutritional advice, fruit is the healthiest food. But they cannot be combined with other groups;
exclude dessert, as it is a useless food that interferes with normal digestion.

Fasting from Herbert: is it worth it?

Despite the fact that Herbert developed his own weight loss menu, he was a staunch vegetarian and raw foodist. During his hospital practice, he literally conducted experiments on his patients and was also involved in “improving” his method.

Shelton was a proponent of special fasting. He believed that:

You should not drink large amounts of water during this approach to losing weight, but only drink it when desired;
no special “inputs” to the diet are needed;
The use of enemas and laxatives is prohibited.

Modern scientists have long ago agreed on the following opinion:

It is impossible to lose weight by depriving yourself of food;
temporary weight loss is fraught with introducing the body into a state of mobilization;
hunger cannot make a person healthier;
such weight loss will definitely disrupt (if not destroy) metabolism;
the wrong way out of a weekly adherence to the approach can result in death;
Deficiency of nutrients supplied from food leads to exacerbation of chronic diseases.

Unlike the menu compiled by Shelton, which can heal the body and help a person lose weight, his method of fasting turned out to be not only a complete failure, but also life-threatening.

How to gain weight

Compatibility of foods for proper nutrition (the table shows the correct combination of high-calorie foods) helps solve the problem of underweight.

Products for weight gain without harm to health:

Durum pasta . Their consumption is not prohibited for weight loss, and when gaining weight, this nutritious product is simply necessary to include in the diet, due to its high energy value.
Beef meat. A source of vitamins and keratin necessary for gaining muscle mass.
Eggs. A clean source of protein, which is essential for weight gain, eggs also contain vitamin A and carotenoids.
Potato. An irreplaceable source of carbohydrates. It should be consumed baked, as most vitamins are lost during cooking.
Dried fruits and nuts. Contains essential fiber. Perfect for snacks.
Fatty fish. For example, mackerel or salmon. If when losing weight you need to eat only non-fatty fish, then when gaining weight, fatty fish is an irreplaceable product. Thanks to Omega-3 and folic acid, which are found in large quantities in such fish, the body receives the substances necessary for muscle mass.

There is no need to increase the amount of sweets in the diet, since sugar impairs the absorption of nutrients.

When gaining weight while on a separate diet, you need to include more protein and carbohydrate dishes in your diet. Below are some healthy recipes.

Pasta with vegetables

Ingredients:

durum pasta – 200 g;
tomatoes – 2 pcs.;
zucchini – 1 pc.;
onion – 1 pc.;
garlic – 2 cloves;
spices - to taste;
greenery;
olive oil.

Types of pasta.
Cooking process:

Cut all the vegetables into strips and fry a little in olive oil.
Add half a glass of water and 10 minutes. simmer over low heat.
Cook the pasta for 4-7 minutes. until al dente.
Drain pasta and mix with vegetables.
Before serving, sprinkle with chopped herbs.

Beef in the oven

Ingredients:

beef tenderloin – 1 kg;
spices (paprika, coriander, chili, turmeric);
garlic – 3 cloves;
kiwi – 1 pc.;
Dijon mustard – 2 tbsp. l.;
twisted tomato sauce – 2 tbsp. l.

Cooking process:

Grate the kiwi.
Finely chop the garlic.
Mix all the ingredients for the marinade and grate the meat (you must first make cuts in the beef to better soak it in).
Leave in the refrigerator for 12 hours.
Bake in a sleeve for 1 hour at 180 degrees.

90 day diet for women

The 90-day diet was also developed by Shelton. It is also built on the principle of separate meals, but the scale of the periods of changing products is many times greater.

The basic rules for losing weight on this diet are the following:

product compatibility rules are the basis and main driving force of the method;
for 3 months it is necessary to alternate protein, starch, carbohydrate and fruit and vegetable days.
every 29 days there is a “unloading” - drinking exclusively clean still water;
meals should happen at approximately the same time;
the first and last “energy charging” should occur at 9 am and 5-6 pm, respectively;
Every day you need to drink 2 liters of liquid in the form of clean water;
the “heat” of the food eaten should be around body temperature;
Do not drink while eating.

Sample menu for 4 days
Protein day
Breakfast	A small pack of cottage cheese, boiled chicken breast and coffee
Dinner	A small piece of meat or fish and vegetable salad in reasonable quantities
Dinner	Sandwiches with boiled chicken, cabbage and tomato salad
starchy day
Breakfast	Any porridge, dried fruits and coffee
Dinner	Vegetable stew in the amount of 250 grams
Dinner	Serving of fried or steamed rice
Carbohydrate day
Breakfast	50 grams of any bun, the same amount of chocolate and a cup of coffee with added sugar
Dinner	Homemade pizza or pie with olives, cheese and tomato paste within 300 grams
Dinner	Spaghetti with basil and tomatoes (about 200 grams)
Fruit and vegetable day
Breakfast	Banana, citrus and coffee
Dinner	Two hundred gram serving of fruit salad
Dinner	Baked apples with honey and cinnamon and 5 pieces of melon before bed

4 days make up one cycle, from day 5 you need to start over.

Sample set of recipes for the week

Monday:

1 – oatmeal, 2 kiwis, unsweetened tea;
2 – salad with vegetables without starch, dressed with oil;
3 – chicken or turkey breast with broccoli, low-fat cheese;
4 – any fruit;
5 – 2 egg omelet.

Tuesday:

1 – buckwheat porridge, 1 small orange, compote or tea without sugar;
2 – green apple;
3 – boiled lean fish, lettuce;
4 – any fermented milk product (150 ml);
5 – vegetable soup.

Wednesday:

1 – citrus juice, rye porridge;
2 – 1 apple;
3 – veal with vegetables that do not contain starch (serving – no more than 100 g);
4 – walnuts (5 pieces);
5 – baked cauliflower with finely grated cheese.

Thursday:

1 – barley porridge with low-fat milk, bread. Unsweetened tea;
2 – 1 pear;
3 – boiled squid with stewed eggplant and green lettuce;
4 – a handful of dried fruits;
5 – scrambled eggs with tomatoes.

Friday:

1 – rolled oats porridge with pieces of fruit, low-fat yogurt (100 ml);
2 – prunes (5 pieces);
3 – boiled chicken breast with green salad and broccoli;
4 – banana;
5 – light vegetable soup.

Saturday:

1 – buckwheat porridge with low-fat milk, toast with bran, freshly squeezed orange juice;
2 – 1 banana;
3 – fish soup without potatoes, a piece of cheese and a few leaves of green salad;
4 – a handful of almonds or cashews;
5 – omelet with mushrooms, salad of steamed vegetables without starch.

On Sunday it is recommended to unload on green varieties of apples or pears.

Every day you need to drink at least 1.5 liters of clean water. During fasting, the amount of liquid is increased to 2 liters. Drink water in small sips to reduce the feeling of hunger. If you follow these simple rules for preparing recipes for meals for the week, your body will receive all the necessary vitamins and microelements.

Read our article about creating a menu for elderly and old people after 80 years of age.

Are hips and volumes really going away?

The effectiveness in reducing hips and body size in general is achieved not because of this particular approach, but because the diet has weight loss catalysts in the form of many vegetables and fruits and drinking plenty of water.

We recommend reading about the Volkov diet. From the article you will learn about who Dr. Volkov is, the features of his diet, its advantages and disadvantages, and the principles of creating a menu for every day. And here is more information about the principles of the Atkins diet.

The Herbert Shelton diet is one of the most controversial approaches to weight loss out there. A staunch vegetarian and raw foodist, he has harmed more than one person who has ever been under his influence, but for women who have experienced this approach, the effectiveness of the method is obvious.

Main conclusions

The essence of separate nutrition is the consumption of compatible foods.

According to the founders of the system, this method of food consumption will reduce the load on the gastrointestinal tract and prevent fermentation in the intestines.

To create the right menu, you can use Herbert Shelton's table. Read more useful information in our articles:

Effective recipes for fasting on rice and rice diet to cleanse the body
We achieve maximum efficiency from fasting days on water and tea

Useful video

Watch this video about the advantages and disadvantages of separate power supply:

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Of the founders of separate nutrition, the most famous is the American naturopathic nutritionist Herbert Shelton, who devoted 40 years of his life to studying this issue. His book, Proper Food Combinations, was published on July 10, 1928, and has been extremely popular ever since. In 1939, Herbert Shelton founded the “School of Health,” in which paramount importance was attached to nutrition—specific vegetarian, separate, and also in combination with fasting—“physiological cleansing and rest.” “The less complex the food mixtures, the simpler our dishes, the more effective digestion can be expected,” this is how G. Shelton formulated the main thesis. In everyday life, Herbert Shelton recommended adhering to the following rules:

*eat simple food prepared from a few types of products (it is digested better and with minimal stress on the digestive organs; if a person eats one type of food at one time, he eats less than if he has food consisting of many products; diversity leads to gluttony , overeating and complicates the digestion process);

*start your daily meal with juicy fruits and berries, eating them raw (whole and no more than three types); *eat at least one large serving of raw vegetable salad per day (no more than four types at one time); *eat as many nuts as possible - they provide a person’s need for protein and can replace foods that serve as sources of animal protein (meat, fish, milk and dairy products, eggs); *consume fats in extremely moderate quantities; *cook foods for the shortest possible time; * if possible, completely remove grains from the diet (as an exception, you can eat cereal grains of milky-wax ripeness, * sprouted grains, dry whole grains of cereals, combining them with plenty of fresh fruits and green vegetables; porridges should be avoided); *exclude sugar and other industrial products from the diet (fine flour, polished rice, pasteurized milk, canned food, concentrates); *exclude the consumption of salt, herbs, spices, seasonings; drink only clean water; *follow a meal schedule (morning and afternoon rations should be light and small in volume, the main meal should be eaten in the evening). “Different foods for different meals,” is another thesis of Herbert Shelton. It is based on the assumption that different types of food require different digestive juices for processing in the body. Shelton believed that proteins, fats and carbohydrates, once in the stomach at the same time, interfere with the digestion of each other, since acidic and alkaline enzymes enter into a neutralization reaction. According to Shelton, carbohydrate and protein foods go especially poorly together. From this point of view, meat pies, milk porridge, sandwiches with cheese or sausage, cottage cheese and yogurt with fruit fillings are absolutely unacceptable in the diet. The strict criteria for product compatibility put forward by G. Shelton can be explained by the fact that at the beginning of the 20th century. The exact composition of food products was not yet known. And although, according to modern concepts, Shelton’s theory of nutrition seems controversial, it still continues to be one of the most popular (it is only modified to suit modern conditions). At one time, Alla Pugacheva and Philip Kirkorov adhered to the recommendations of separate nutrition.

Nutrition rules according to Herbert Shelton 1. Do not eat incompatible types of food at one time, namely: a) proteins and carbohydrates (no need to eat meat, fish, eggs, cheese, mushrooms, nuts and other protein foods along with bread, cereals, potatoes , cakes, sweet fruits); b) two concentrated proteins (meat and fish, meat and eggs, meat and nuts, eggs and milk, cheese and eggs, cheese and nuts, etc.); c) fats with proteins (butter and vegetable oil with meat, eggs, cheese, nuts and other proteins); d) sour fruits with proteins (tomatoes with cheese or eggs, and meat with vinegar or tomato juice); e) sour and carbohydrate foods (bread, potatoes, peas, beans, cereals, sugar, honey, jam along with sour grapes, tomatoes, plums, citrus fruits, sorrel, apples); f) carbohydrates with carbohydrates (potatoes and sweet cakes); g) sugar with other carbohydrates (pies with jam, sweet cereal and pasta casseroles, jam and honey with bread or in one meal with cereals and potatoes). 2. Melon (like watermelon) is always eaten separately. 3. Drink milk separately or avoid it altogether. Based on the above rules, G. Shelton developed a product compatibility table. In accordance with it, when compiling a diet, the following recommendations should be taken into account: * all protein products: meat and fish, eggs, cheese and cottage cheese are combined with non-starchy green vegetables; *milk is compatible only with sour fruits; *green vegetables are combined with protein, starchy, fatty foods; *grain products are compatible with green vegetables, animal or vegetable fats; *legumes (except legumes) are consumed with green vegetables; *fats are combined with grain products and green vegetables; *sour fruits and berries are compatible with nuts and milk; *other fruits and berries are combined with fermented milk products; *nuts can be consumed with green vegetables, sour fruits, they do not combine with protein, starchy, fatty and sugary foods, milk. Sample menu for separate meals according to Herbert Shelton. Option 1 1st breakfast : any fruit in season (but no more than three types at one time). It is advisable to prepare breakfast from sour fruits one day, and from sweet ones the next day. In the winter months, fresh fruits can be replaced with sun-dried ones - raisins, dried apricots, prunes, etc. 2nd breakfast: vegetable salad (no tomatoes), one boiled green vegetable and a starchy product (such as potatoes). Lunch (dinner): a large salad of raw vegetables, two boiled non-starchy vegetables and a protein product (if it is nuts or cottage cheese, then tomatoes can be included in the salad). Sample menu for separate meals according to Herbert Shelton. Option 2 1st breakfast (to choose from): oranges; grapes, apple; soaked prunes, apple or pear; several dried fruits or figs; watermelon or melon. 2nd breakfast (to choose from): vegetable salad, carrots, beets, spinach; vegetable salad, raw cereal grains; green peas, carrots; salad of sour fruits and 100 g of peeled nuts; vegetable salad and cottage cheese. Lunch and dinner (to choose from): vegetable salad, spinach, nuts; raw fruit salad; apples, nuts; vegetable salad, radishes with tops, nuts; salad of sour fruits and 100 g of cottage cheese.

Sample menu for separate meals according to Herbert Shelton. Option 3 1st breakfast (optional): melon; grapes, pear, several dates; orange, grapefruit; apple, dates or prunes. 2nd breakfast (optional): green salad, cucumber and celery, spinach (steamed), baked potato; green salad, radishes, green peppers, baked cauliflower, carrots (steamed); green salad, cabbage, cucumbers, beets with tops, a piece of whole wheat bread; green salad, spinach (steamed), baked potato, piece of bread with butter. Lunch and dinner (to choose from): green salad, cucumber and tomatoes, spinach, nuts; celery and radishes, cabbage (steamed), a piece of fried meat; vegetable salad, tomatoes, celery, eggplant (steamed), spinach, egg. ***took it from here