Choose whole, unprocessed foods today.
Focus on colour, freshness, simplicity.
This is not about rules — it’s about nourishment.
DAY 2 — CLEAN PLATE PRACTICE
Whole Foods, Light Preparation, Living Nourishment
Today’s practice invites you to choose foods that are as close to their natural state as possible. Across many traditional healing systems, the wisdom is the same: the less we interfere with our food, the more life it gives back to us.
Raw and lightly cooked foods are considered “alive”—rich in natural enzymes, vitamins, antioxidants, and phytonutrients that support cellular repair, digestion, detoxification, and overall vitality. When we overcook food, much of this natural intelligence is lost.
Light preparation—steaming, sautéing, roasting gently, or enjoying foods raw—helps preserve the elements your body needs to nourish and heal.
In functional and integrative nutrition, whole foods in their purest form help regulate inflammation, stabilise energy, and give your digestive system a much-needed break from processing additives, sugars, and heavy fats. This is why today’s focus is simplicity: fewer ingredients, minimal cooking, more colour, more life.
This is not about restriction. It is about reconnecting with food as a source of energy, vibrancy, and healing.
How to practice it today
Choose whole, unprocessed foods.
Avoid deep frying or heavy cooking methods.
Embrace raw fruits, vegetables, greens, and lightly cooked meals.
Let colour be your guide: the brighter the plate, the more alive the nutrients.
Eat slowly and stay connected to how each food makes you feel—lighter, clearer, more energised.
EXAMPLE CLEAN PLATE MENU FOR THE DAY
Breakfast
Raw Cinnamon Pear + Almond Bowl
Fresh pear, sliced
Sprinkle of cinnamon
Handful of raw almonds
Optional: teaspoon chia seeds
Natural enzymes + fibre to gently wake digestion.
Lunch
Living Rainbow Salad
Mixed leafy greens
Cherry tomatoes
Cucumber
Carrot ribbons
Fresh herbs (parsley, mint, coriander)
Simple dressing: olive oil + lemon
A colourful, enzyme-rich meal that hydrates and alkalises the body.
Snack
Raw Veggie Plate
Carrot
Red pepper
Cucumber
Tahini or hummus
Simple, crunchy, alive.
Dinner
Lightly Cooked Vegetable Tray + Simple Protein
Zucchini, pumpkin, red onion, asparagus—roasted gently at a low/medium heat
Olive oil, sea salt, thyme
Served with: baked fish, tofu, or legumes
Cooked enough to warm and soften, but not enough to dull the nutrients.
Today’s intention
Choose foods with life force. Eat in a way that supports healing.
Let your plate remind you that nourishment can be simple, colourful, and deeply restorative.