📅 This plan prioritizes a substantial breakfast, a nourishing lunch, and a light, early dinner, avoiding heavy, cold, or highly stimulating foods near bedtime.
Day 1: Nourishing the Digestive Fire
|
Time Slot |
Meal/Focus |
Example Meal |
TCM/Chrono
Rationale |
|
7:30 AM (Stomach Meridian
Active) |
Warm, Substantial
Breakfast |
Warm oatmeal or
congee (rice porridge) cooked with water/milk, topped with cinnamon and
walnuts. |
Warmth supports
stomach Qi. Protein/fiber stabilizes blood sugar after a cortisol peak. |
|
1:00 PM (Spleen/Stomach
Peak) |
Main Meal:
Balanced Lunch |
Chicken and vegetable soup with brown rice. |
Protein and
complex carbs for midday energy. Digestion is strong at this time. |
|
4:00 PM (Energy Dip) |
Light, Warming
Snack |
A small piece of
cooked pumpkin or sweet potato. |
Naturally sweet;
gently supports spleen Qi without spiking blood sugar. |
|
6:30 PM (Last Meal—3
hours before bed) |
Light, Early
Dinner |
Steamed fish
(e.g., cod) with a small portion of gently sautéed green leafy vegetables
(e.g., bok choy). |
Low fat, easy to
digest, and prevents stagnation and reflux before sleep. |
|
8:30 PM (Optional
Pre-Bed) |
Sleep-Friendly
Drink |
A small glass of
warm milk or a cup of tart cherry juice. |
Provides
tryptophan/melatonin to encourage rest. |
Day 2: Balancing Blood Sugar and
Cooling the Mind
|
Time Slot |
Meal/Focus |
Example Meal |
TCM/Chrono
Rationale |
|
8:00 AM (After Coffee
Wait) |
Protein-Rich
Breakfast |
Scrambled eggs
with a side of whole-grain toast and avocado. |
Provides
long-lasting energy. Avoid overly cold or acidic foods. |
|
12:30 PM (Midday Peak) |
Balanced Lunch |
Lentil soup with a
slice of multigrain bread. |
Lentils are highly
nourishing and considered supportive of the spleen/stomach. |
|
4:30 PM (Pre-Dinner
Bridge) |
Fiber Snack |
A small handful of
almonds and 4-5 dried apricots. |
Healthy fat/fiber
stabilizes blood sugar until dinner. |
|
6:00 PM (Early Dinner) |
Lightest Dinner |
Chicken stir-fry
(using only a touch of oil) with broccoli and snap peas. |
Low-fat cooking
ensures quick digestion and limits the liver's workload before its active time
(1–3 AM). |
|
8:00 PM (Optional
Pre-Bed) |
Sleep-Friendly
Drink |
Chamomile or licorice root tea (warm). |
Calms the nervous
system (Heart Spirit) without added sugar or caffeine. |
|
Time Slot |
Meal/Focus |
Example Meal |
TCM/Chrono
Rationale |
|
7:00 AM (Stomach Meridian
Active) |
Warming, Gentle
Breakfast |
Plain yogurt
(dairy or non-dairy) mixed with a tablespoon of flaxseed and a warm, mashed
banana. |
Easy on the
stomach, providing probiotics and fiber. |
|
1:30 PM (Midday Peak) |
Balanced Lunch |
Turkey breast
sandwich on whole-grain bread with lettuce and hummus. |
Healthy protein
and complex carbs for energy. |
|
4:00 PM (Snack) |
Light Fruit |
One pear or a
small bowl of berries. |
Provides vitamins
without being overly acidic or heavy. |
|
7:00 PM (Latest Dinner) |
Plant-Based Dinner |
Small portion of
roasted vegetables (carrots, zucchini) with a sprinkle of olive oil and
herbs. |
Extremely easy to
digest, minimizing acid output before sleep. |
|
9:00 PM (Optional
Pre-Bed) |
Sleep-Friendly
Drink |
Water with a small
squeeze of lemon (if no reflux history) or plain warm water. |
Hydrates gently.
Avoids all sugar/fat/caffeine. |
🔑 Key Principles to
Follow Daily
- Warmth is Key
(TCM): Prioritize warm beverages and cooked foods, especially in the
morning. Cold food and drink "dampen" or weaken the digestive
fire (Spleen/Stomach Qi).
- Finish Dinner
Early: Stick to a 2-3 hour gap between your last meal and bedtime to
prevent acid reflux and food stagnation.
- Limit
Stimulants: Avoid all caffeine, high sugar, and alcohol after 3:00 PM.
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