The 5+5 menu planning guide is designed to provide for optimal digestion and assimilation of foods. 5+5 means 5 vegetables + 5 proteins in a Protein/Vegetable (PV) meal. PV meals are recommended for breakfast and lunch. By combining proteins and vegetables in one meal you will have optimal protein utilization in your body and the enzymes present in the vegetables will provide for complete protein digestion.
The goal is to eat at least 80% of your daily calorie needs by 3:00 pm.
Complex Carbohydrate (CC) Meals are recommended after 3:00 pm. These foods digest more rapidly in the body. The goal is to have all foods digested before going to sleep at night so the body can go into a deeper sleep cycle.
Seven Rules for Optimal Protein Digestion
1) Eat protein early in the day
2) Eat small portions
3) Combine with a variety of vegetables
4) Avoid eating proteins with carbohydrates
5) Drink minimal liquids with protein meal
6) Do not snack on protein
7) Avoid eating fruits with protein meals
General Guidelines for PV meals
- 5 Proteins + 5 Vegetables in the Protein/Vegetable (PV) meal.
- 5 Proteins can easily be accomplished by providing a small serving (¼ cup size) of soaked assorted seeds and nuts in addition to one primary protein food (legumes, cottage cheese, yogurt, cheese)
- 5 Vegetables can be easily provided by including a soup, salad, or salsa in the PV meal plan.
- Avoid the use of starchy vegetables in the PV meal to improve protein digestion
- Try to get 2-3 servings from each of the following types of vegetables each day: leafy greens, deeply colored, and sulfur rich
- PV meals are recommended for breakfast and occasionally lunch depending on your nutritional goals. Complex carbohydrate (CC) meals are recommended after 3:00 pm.
General Guidelines for CC meals
- CC meals consist of whole grains, vegetables and/or fruits
- While small amounts of protein are allowed, it is limited in these meals
- Both starchy and non-starchy vegetables can be used in these meals
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