The Art and Science of Regenerative Eating: Building Better Health One Meal at a Time

Eat mostly fruits and veggies—mostly raw—and
keep carbs, dairy, flesh & soy proteins separate
to regain and retain better health!

Take my FoodMagick 4-Day Challenge
and feel for yourself what a difference
Regenerative Eating can make!

Hello and welcome, Friend!

My name is Sandra Mach, and I am
a Regenerative Eating practitioner
who wants to help you learn how
easy and delicious it can be to
achieve the best health of your life
just by playing with your food.

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There are 3 meals and snacks shown only to accommodate as many different eating patterns as possible, NOT because everyone should eat that much or that often (unless hungry).


Just follow your regular eating pattern, but take the suggested items in place of your usual meals and snacks.


If you're not a snacker and/or want more in your meals, have the AM Snack with Breakfast and the PM Snack with Lunch. Any planned Dessert can come right after Supper.


Day 1 below consists of a bacon-potato-egg breakfast, chocolate milk, veggie soup with fruit and salad for lunch, a fruit and cheese snack, steak with veggies and salad for dinner, and a sweet-creamy-fruity dessert.


Diet food? Your taste buds won't think so!


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Day 1


Breakfast: Skillet-fried potatoes with veggies and bacon, egg yolks scrambled in butter

Be sure to chew potato to near liquid before swallowing, and avoid eating any egg white in this carb meal. Separate eggs, or cook them over-easy or sunny side up to easily avoid eating the whites (if separating eggs, keep some leftover raw egg white in a sealed plastic container in the refrigerator for use on the Pistachio Pork Chops tomorrow night). Scramble 1 egg yolk + 2 Tblsp thin cream per desired quantity of eggs (limit 2 per serving) and cook to favorite texture with a little butter or some bacon drippings.


ACTIVE: Add whole grain toast with butter or cream cheese and honey.


Recipe: Potato Pancakes


Grocery Shortcut: Jimmy Dean Breakfast Skillets—Bacon or sausage only, NOT HAM. Follow instructions on package except use 1 egg yolk + 2 Tblsp thin cream in place of each whole egg.


Restaurant: IHOP—Quick 2-Egg Breakfast with bacon and wheat toast, or Pick-a-Pancake Combo with bacon, or 2x2x2 with bacon; Hash browns are the focus. Order eggs sunny side up or over easy to avoid egg white, and sop up egg yolk with wheat toast. Order any pancake flavor except cheesecake, strawberry, strawberry banana, cinnamon apple, or any other with acid fruit on it. Use maple syrup or honey, not any flavored syrup. Chew all carbs to near liquid before swallowing.


AM snack—Chocolate almond milk (or soy, rice, coconut, flax, or hemp milk)

If dairy milk is preferred, wait to drink it at least 2 hours after finishing breakfast. Also it should be plain since any flavored milk is likely to contain sugars or artificial sweeteners that aren’t compatible with milk. Or flavor some plain milk yourself using unsweetened chocolate and sweeten with Tupelo honey, agave nectar, or stevia... Start with 1 Tblsp chocolate and 1 tsp alkaline sweetener per cup of milk and adjust to taste from there. Do the same with any unsweetened chocolate almond or other plant milk for a more healthful option than pre-sweetened versions.


Grocery Shortcut: Refrigerated plant milks usually taste better for drinking than the ones from the baking aisle—try a few to find the one(s) you like best. H-E-B Chocolate Almond Milk is yummy, as is Silk PureAlmond in dark chocolate.


Lunch: Vegetable soup with a large colorful salad, sprinkle with sunflower seeds and any dressing (limit seed quantity to one loosely-closed handful)

To keep this meal alkaline, soup should be vegetables only—no pasta, potato, rice, corn, beans, lentils, or meat—in water or veggie stock, not meat stock, and thickened with cream, not flour or cornstarch. (To keep it carb-friendly for later use of leftovers, there should also be no tomato since it’s cooked.) Fats such as avocado, bacon or fatty pork sausage crumbles can be included in small amounts. A little cream cheese or sour cream goes a long way toward additional thickening if needed.


Salad dressing should not contain vinegar, so that rules out almost every single dressing on that aisle in the middle of the grocery store. Make your own—so easy and delicious!—or look for the refrigerated kinds usually found near the produce.


ACTIVE: Add acid fruit and/or berries to salad or as appetizer or dessert.


Recipes: Veggie Soup, Basic Oil Dressings


Grocery Shortcut: Pacific Natural Foods, Campbell’s V8, Campbell’s Select Harvest, or store brand vegetable-only soups with compatible ingredients. Choose soups thickened with cream and not flour or cornstarch, and the base should be water or veggie stock, not any kind or meat stock. Another option is to buy plain healthy soups and add dried mushrooms (soak first), fresh diced onion, avocado, crispy bacon crumbles, and cream as needed to make a more substantial meal. Jimmy Dean pork sausage crumbles and Hormel real crumbled bacon are fantastic for garnishing plain soups and other veggie dishes.


Restaurant: Souper Salad—Black bean soup (eat around beans), or Vegetable soup (eat around potatoes or corn); Gazpacho salad or build your own with anything except beans, peanuts, croutons, eggs (just yolk okay), wafers, meat or cheese.


PM snack—Apple or other acid fruit with cheese

Some tasty pairings as suggested by the International Dairy, Deli, and Bakery Association: Apple slices with cheddar, havarti, or Muenster; Grapes with Monterey Jack or Provolone; Pear slices with bleu, Emmentaler, or Gruyère; Strawberries with Brie, Colby, or Swiss.


Grocery Shortcut: Brothers All Natural Fruit Crisps and Just Tomatoes Etc dried fruits for easy fruit snacks.


Supper: Steak and onions with steamed asparagus and a colorful salad with herbed oil and lemon juice dressing

Eat half as much meat as usual and twice as much asparagus and salad in this concentrated protein meal. Frozen or steam-in-bag asparagus, green beans, and other veggies are convenient for quick side dishes that can easily be embellished with butter, cream, herbs, garlic, onion, veggie or sea salt, paprika, and diced tomato, pepper, or other veggies to lend interest.


Recipes: Smothered Steak, Steamed Asparagus


Restaurant: Saltgrass Steakhouse—Any steak meal, or Chopped Sirloin, or K-Bobs, with dinner salad (no croutons, use ranch or bleu cheese dressing; balsamic vinaigrette is also technically compatible with protein meals, but it is not recommended due to vinegar content) or steak soup and seasonal veggies. Can substitute spinach salad or asparagus, but it costs extra. Appetizer can be Beef Enbrochette, Avocado Crab Stack (eat with fork, not chips), or Seared Ahi Tuna. None of their desserts are protein-compatible, so if you want one then order it to-go and wait at least 4 hours after dinner to eat it. Since it will be a carb dessert, try to let each bite dissolve in your mouth, and leave at least 2 hours between eating this and going to bed. (Best to make your own compatible dessert as described below.)


Dessert—Real fruit popsicles or sherbet with no sugars or artificial sweeteners

Make your own using any acid fruit bits and natural juices, sweeten with Tupelo honey, agave nectar, or stevia if needed; otherwise, be sure to check the ingredient list on any store-bought versions: If there are any sugars, corn syrups, sugar alcohols (words ending in “itol”), or artificial sweeteners like aspartame or sucralose in the ingredients, then don’t eat them until at least 4 hours after the last bite of protein dinner was swallowed. Longer is better, but leave at least an hour between eating these and going to bed. This is a kind of “cheat” but it is always better to either eat a compatible dessert or else skip it.


Recipe: Peach Sherbet


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The Challenge contains 4 full days of healthful eating tips, menus with recipes,
grocery store convenience food lists, and restaurant options...

And there's an option to receive another 3 days FREE!


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