I cook everything from scratch, I do not buy anything prepared. A typical breakfast is sweet potato with cinnamon, some days a slice of bread (that I make myself from scratch), a small glass of home-made soy milk without any sugar at all, and coffee. Lunch usually is nuts (I tost in the cast iron skillet raw almonds and cashews), a very small fruit like a pear (bananas and apples are a no-no for me), steamed white rice with sesame seeds, red bell pepper, celery and olive oil (like a rice salad, but cooked), or steamend plantains (if green with saffron), if riped with cinnamon, or stir fried mung beans with broccoli, peppers, dandelions, mushrooms (oyster mushrooms only, the other mushroomns are a wee bit gassy). For dinner it is usually brown rice, and at least four kinds of steamed veggies. If I have beans, they are home made, and I do not eat more than two tablespoons of cooked beans. I sprout mung beans. Mung beans provide lots of protein and are gas free. Since I make soy milk, from the soy milk I make tofu, but comercial tofu is fine if fresh. Do not buy the tofu that you find on the shelves, only buy the tofu in the refrigerated section of the grocery.For desert there is always a small pice of fruit or a small wedge of avocado.Good luck!