Autumn gives us richer and denser foods that require more heat to prepare; these include whole grains, dried legumes, and hard squashes. Thus, there are more cooked foods, more calories, fats, and protein, less liquids, and often a few added pounds. Regular exercise, including stretching to maintain or improve flexibility, is also important during this more contractive time.

Day 1

Fruit: Apple
Breakfast: Oatmeal with yogurt, raisins, and maple syrup
Lunch: Fillet of Sole Florentine, baked or steamed carrot and beet mélange served over steamed beet tops with a splash of olive oil, lemon juice, and sea salt
Snack: Granola
Dinner: Lasagna; salad greens with vinaigrette
Snack: Baked apple

Day 2

Fruit: Grapes
Breakfast: Twice-cooked rice with Prune and Apricot Compote
Snack: Pumpkin seeds
Lunch: Baked potato with Avo-Miso-Tofu Topping; grated carrots, red and green cabbage salad with vinaigrette sprinkled with toasted sunflower seeds or sliced hard-boiled egg
Snack: Soaked prunes
Dinner: Brown rice with aduki beans; steamed broccoli and cauliflower with Walnut-Miso Sauce
Snack: Carob-Tofu Mousse

Day 3

Fruit: Cantaloupe or other melon
Breakfast: Cornflakes, cooked millet, or Millet Breakfast Cake with Orange Sauce
Snack: Filberts or pecans
Lunch: Turkey Breast; Wilted Spinach Salad
Snack: Blackberries
Dinner: Millet Croquettes; Brazilian Feijoada (black beans); salad greens
Snack: Popcorn

Day 4

Fruit: Pear
Breakfast: Cream of wheat or whole wheat toast with peanut-apple butter
Snack: Walnuts
Lunch: Grilled Swordfish with Pineapple Mustard; Warm Red Cabbage Salad
Snack: Apple
Dinner: Pasta alla Boscaiola; salad greens with lemon and olive oil
Snack: Pears in Black Cherry Juice

(Source: enonline.sh.cn)

Note: Recipes above are for reference only.