Naz-Mani Teachings from Miryai Mt.

3 Meal Menu
1827-1900k 5 Day Rotational, Elemental Balanced, Low Arginine Menu

Japanese

1796 calories +1 Lysine:Arginine	2+ CUP - 51+% Fruit, Vegetables (Eat first to "clothe" carbs)	1.5+ CUP - 51+% Vines/Legumes (Eat second before Starch/Grains)	1+ CUP - 51+% Starch	.75 CUP - 51+% Extracts	~.33 CUP - Misc. (Sauces, Dips, Nuts, Dressings, Dessert)

Breakfast (8:10am) 714k (-12 Lysine for Coffee, smoothie & Breakfast)	Peach .5c (88g/34k/+20) Cherries .25c (37g/15k/+5) Banana .5c/1 (114g/100k/+1 lysine) Watermelon .75c (114g/35k/)	Smoothie: Amer. Grape.75c (69g/113k/-14) Lettuce .25c (10g/2k/+7) Water .5c	Barleymeal 2/3c (56gdry/150g/150k/-18) Raspberry .33c (41g/22k/-) Flaxmeal .25tsp (1g/8k/-12) Cinnamon) 1tsp (3g/6k/+2)	Expresso 3tsp (30g/1kal/+0 lysine) Oat milk .33c (80g/40k/-) Stevia Drops	Dates 3 (75g/191k/+3) &/or brazil or macadamia nuts

Lunch (10:30am) 592k (+47 Lysine)	Broccoli raab 1.5c (132g/42k/+42) Napa Cabbage .5c (34g/6k/+6) Coco Amino 1tsp (5g/13k/+8) Rice Vinegar 1tsp (5g/0k/-) Ginger 1tsp (2g/2k/+2)	Kobocha .66c (135g/95k/-45) Steamed Kale .5c (65g/18k/+8) Bamboo .25c (32g/6k/+9) Coco Amino 1tsp (5g/13k/+8)	Sushi/Ramen: Rice .5c (24gdry/97g/92k/-84) Barley Ramen .25c (17g(46wet)/21k/-4) Kobocha .25c (51g/36k/-17) (Kelp - Nori) 2 (6g/2k/-) Coco Amino 1tsp (5g/13k/+8) Rice Vinegar 2tsp (1g/0k/-) Wasabi 1.5tsp (11g/8k/-) Pickled Ginger 3tsp (6g/6k/+6) (Basil/Wattercress/Shiso) 6tsp (5g/1.2k/-0)	Juice: Juiced Pineapple .75c (180g/99k/) Papaya Pear	Avocado .33c/.5 (68g/120k/+44)
(Transition from high starch to low starch)
Supper (6pm) 378k (-22 Lysine)	Salad: Cabbage 2c (140g/36k/-16) or Mache Flax Oil 3tsp (15g/120k/-0) Rice Vinegar 2tsp (10g/0k/-) Pecan 1.5tsp (6g/39k/-69)	Soup: Napa Cabbage .5c (34g/6k/+6) or PakChoi Bok Choi .25c (42g/10k/-4) Steamed Kale .5c (65g/18k/+8) or Mustard Ginger 1tsp (2g/2k/+2) Coco Amino 1tsp (5g/13k/+8) Water/Broth .5c (Shitake Mushroom 2 (36g/20k/-8))	Grated Daikon .25c (56g/8k/-11) Grated Turnip .5c (102g/32k/+16) Grated Apple .25c (60g/25k/+2)	Juice: Juiced Pineapple .25c (60g/25k/) Apple Juice .25c (60g/26k/+2) Cucumber .25c (60g/10k/-4)	Avocado .33c/.5 (68g/120k/+44)

(For 33% larger westeners: Bowl 1 - 2.66 cups, Bowl 2 - 1.995 cups, Bowl 3 - 1.33 cups, Bowl 4 - .9975 cups., Bowl 5 - .4389 cups.)

Mid East

1997 calories --130 Lysine:Arginine	2 CUP - Fruit, Vegetables, Greens, Salad (Eat first to "clothe" carbs)	1.5 CUP - Soups, Smoothies, Beans, Protein, Vines (Eat second before Starch/Grains)	1 CUP - Starch: Grains, Roots, Squash	.75 CUP - Tea, Coffee, Juice Extracts	~.33 CUP - Misc. (Sauces, Dips, Nuts, Dressings, Dessert)

Breakfast (8:10am) 645k (-102 Lysine for Coffee, smoothie & Breakfast)	Grapefruit .5c (115g/37k/-35) Mango 1.5c (165g/162k/+36)	Smoothie: Amer. Grape.75c (46g/75k/-9) Spinach .75c (20g/6k/+3)	Pancake: Quinoa .5c (168g/148k/-60) Flaxmeal .25tsp (1g/8k/-12) Salt Baking Powder Maple Syrup 3tsp (15g/39k/-) Date 1 (25g/62k/+1)	Expresso 3tsp (30g/1k/0) Soy milk .33c (81g/27k/-27) (Stevia)	Banana .25c/.5 (.72g/50k/+1) &/or walnut, hazel, peanut, hemp or almond

Lunch (1pm) 949k (-18)	Artichoke 1c (168g/90k/+8) Asparagus .5c (90g/20k/+13) or Leek*** Snow Pea .5c (56g/20k) (+34) (not pea @-161) Tamari 1 tsp (6g/4k)(+20) Lemon Juice 2tsp (10g/3k/+0) Garlic .33 clove (1g/2k/-3)	Falafil: Quinoa .5c (168g/148k/-60) Kidney Bean .75c (135g/168k/+78) Garlic .33 clove (1g/2k/-3) Spinach 1c (30g/8k) (+4) Tamari 1 tsp (6g/4k)(+20) Cumin/Corriander/Chipotle/Salt	Pihta Bread: Quinoa .5c (168g/148k/-60) Sprouted Lentil .12c (25g/29k/+26) Salt Dolmas: Grape Leaf/Chard .12c (47g/5k/-3) Quinoa .25c (84g/74k/-30) Salt	Juice: Juiced Grapefruit .38c (90g/39k/-46) Juiced Pommegranet .38c (90g/51k/-3)	Hummus ** Cannelini .33c (55g/70k/+26) or !/2 Chickpea Lemon Juice 1.5tsp (7g/2k/+0) Tamari 1 tsp (6g/4k)(+20) Flax oil 1tsp (5g/40k/+0) Cumin .5tsp (2g/-/-2) Onion powder .5tsp (1g/-/-10) Smoked Paprika .5tsp (1.3g/-/-1) Zatar .25tsp Sesame Seed .5tsp (3g/15k/-49) none if 1/2
(Transition from high starch to low starch)
Supper (6pm) 415k (-10 Lysine)	Salad: Lettuce 2c (78g/16k/+58) Flax Oil 3tsp (15g/120k/-0) Lemon Juice 2tsp (10g/3k/+0) Salt .33 tsp	Soup: Green Beans .5c (63g/30k/+8) Cooked Leek .25c (25g/8k/+0) Tamari 1 tsp (6g/4k)(+20) Kalmata Olives 3tsp/6 (15g/40k/-6) Water/Broth	Shredded Beets .5c (70g/30k/+22) Orange .5c (68g/47k/-45)	Juiced Grape .38c (90g/42k/-34) Juiced Pommegranet .38c (90g/51k/-3)	Orange .33c (44g/32k/-30)

(For 33% larger westeners: Bowl 1 - 2.66 cups, Bowl 2 - 1.995 cups, Bowl 3 - 1.33 cups, Bowl 4 - .9975 cups., Bowl 5 - .4389 cups.)

Chinese

1879 calories (2060k w BeyondBurger4) +128 (+72 w BB4) Lysine:Arginine	2 CUP - Fruit, Vegetables, Greens, Salad (Eat first to "clothe" carbs)	1.5 CUP - Soups, Smoothies, Beans, Protein, Vines (Eat second before Starch/Grains)	1 CUP - Starch: Grains, Roots, Squash	.75 CUP - Tea, Coffee, Juice Extracts	~.33 CUP - Misc. (Sauces, Dips, Nuts, Dressings, Dessert)

Breakfast (8:10am) 732k (+3 Lysine for Coffee, smoothie & Breakfast)	Mango 1c (110g/108ks/+24) Banana 1c/2 (228g/200k/+2)	Smoothie: Amer. Grape.75c (46g/75k/-9) Wild blueberry .33c (50g/35k) (-8) Parsley .5c (34g/10k/+18) Water	Dosa: Quinoa/Buckwheat .12c (42g/37k/-15) Sprouted Lentil .12c (25g/28k/+26) Dosa Filling: Potato .66c (132g/66k/+33) Shallot 3tsp (10g/7k/-5) Bell Peppers .12c (9g/4k) (3) Spinach .66c (20g/6k) (+3) Tumeric, Cumin, Cayenne	Matcha Tea .5tsp (30g/3k/-) Soy milk .33c (81g/27k/-27) Hot Water (Stevia)	Cannelini .17c (28g/35k/+13) Water .16c Lemon Juice 2tsp (10g/3k/+0) Garlic .33 clove (1g/2k/-3) Miso 1 tsp (8g/14k/-52) &/or chia, sunflower

Lunch (1pm) 615k (+55 Lysine, +0 w BB4)	Green Beans 1.5c (80g/90k/+24) or tofu Tomato .25c (40g/4k/+5) Onion .16c (14g/4k/-16) (Garlic) .33 clove (1g/2k/-3) (Tamari) 1 tsp (6g/4k)(+20) (Rice Vinegar) 1tsp (5g/0k/-) Sichuan Pepper	Kidney Bean .5c (90g/112k/+52) or Tofu, Tempe or BeyondBurger4 Potato .5c (102g/66k/+25) Onion .16c (14g/4k/-16) Tomato Paste 1 tsp (5g/5k/+2) Bell Peppers .12c (8g/4k) (+3) Tamari 1 tsp (6g/4k)(+20) Cilantro .12c (2g/1k/-)	Sweet potato 1c (200g/150k/+14) or Potato Cinnamon 1tsp (3g/6k/+2) Maple Syrup 1tsp (5g/13k/-) Brazilnut 1tsp (5g/32k/-80)	Juice: Juiced Celery .25c (60g/20k/+5) Juiced Carrot .25c (60/48k/+26) Juiced Orange .25c (60g/28k/-22)	Amer. Grape.33c (31g/50k/-6)
(Transition from high starch to low starch)
Supper (6pm) 558k (+70 Lysine)	Salad: Lettuce 1.5 (58g/12k/+43) Artichoke .5c (84g/45k/+4) Flax Oil 3 tsp (15g/120k/-0) Lemon Juice 2tsp (10g/3k/+0)	Soup: Potato .66c (132g/88k/+33) Leek .5c (50g/16k/+0) Tomato Paste 1 tsp (5g/5k/+2) b Tamari 1 tsp (6g/4k)(+20) Cilantro .25c (4g/1k/-) Spinach 1c (30g/8k) (+4) Water/Broth	Carrot .25c (27g/10k/+3) Tomato .25c (40g/4k/+5) Cilantro .25c (4g/1k/-) Shredded Beets .25c (67g/15k/+11	Juiced Orange .38c (90g/42k/-34) Juiced Pommegranet .38c (90g/51k/-3)	Kalmata Olive 3tbsp/18 (45g/120k/-18

(For 33% larger westeners: Bowl 1 - 2.66 cups, Bowl 2 - 1.995 cups, Bowl 3 - 1.33 cups, Bowl 4 - .9975 cups., Bowl 5 - .4389 cups.)

Mexican

1744 calories (+118k w BeyondBurger4) +58 Lysine:Arginine	2 CUP - Fruit, Vegetables, Greens, Salad (Eat first to "clothe" carbs)	1.5 CUP - Soups, Smoothies, Beans, Protein, Vines (Eat second before Starch/Grains)	1 CUP - Starch: Grains, Roots, Squash	.75 CUP - Tea, Coffee, Juice Extracts	~.33 CUP - Misc. (Sauces, Dips, Nuts, Dressings, Dessert)t

Breakfast (8:10am) 477k (-42 Lysine for Coffee, smoothie & Breakfast)	Blackberry .33c (48g/21k/-0) Persimmon 1c (120g/80k/+22) Orange .33c (44g/32k/-30) Strawberry .33c (50g/16k/-0) or Kiwi or Dragon Fruit, Pomegranate, Guava, Peach, Nectarine, Apricot, Cherry, Apple, Pear, Papaya	Smoothie: Wild blueberry 1c (138g/100k) (-24) Parsley .33c (23g/7k/+12)	Barleymeal 2/3c (56gdry/150g/150k/-18) Wild blueberry .33c (50g/35k/-8) Flaxmeal .25tsp (1g/8k/-12) Cinnamon) 1tsp (3g/6k/+2) Agave Syrup 2tsp (4g/3k/-3) Maple Syrup 1tsp (5g/13k/-)	Matcha Tea .5tsp (30g/3k/-) Soy milk .33c (81g/27k/-27) Hot Water	Avocado .33c/.5 (68g/120k/+44) &/or cashew, chocolate

Lunch (1pm) 476 (-25 Lysine)	Garlic .33 clove (1g/2k/-3) Onion .5c (44g/14k/-50) Bell Peppers .25c (17g/7k) (+5) Steamed Kale 1.25c (165g/45k/+20)	Black Bean .5c (90g/112k/+52) Potato .5c (102g/66k/+25) Tomato .25c (40g/4k/+5) Enchillada Sauce .12c (8g/4k/-0) Chili Peppers .06c (4g/2k) (+1) Onion .06c (5g/2k/-6) Cilantro .06c (1g/0k/-) Cumin .5tsp (3g/-/-)	Tamale: Corn Masa .5c/5 (120g/72k/-36) Barley Flour .20c (14g(46g)/17k/-3) Jackfruit .25c (41g/39k/-42) Enchillada Sauce .6c (4g/2k/-0)	Juice: Apple Juice .25c (60g/26k/+2) Juiced Celery .25c (60g/20k/+5) Juiced Pineapple .25c (60g/25k/) or Papaya	Enchillada Sauce .33c (23g/9k/-0)
(Transition from high starch to low starch)
Supper (6pm) 607k (+118k w BeyondBurger4) (+127 Lysine,+72 without kidneys)	Salad: Cabbage 2c (140g/36k/-16) or Kale Chili Peppers .06c (4g/2k) (+1) Lime Juice 2tsp (10g/3k/+0) Camelina Oil 2tsp (10g/80k/-) Pistacio 1 tsp (5g/48k/-45)	Salsa: Kidney Bean .5c (90g/112k/+52) or Tofu, Tempe or BeyondBurger4 Cucumber .25c (26g/4k/-4) Tomato .25c (40g/4k/+5) Chili Peppers .12c (8g/4k) (+3) Cilantro .37c (6g/3k/-)	Grated Carrot .5c (54g/20k/+6) Shredded Beets .25c (67g/15k/+11) Avocado .25c/.4 (51g/90k/+33)	Juice: Juiced Pineapple .25c (60g/25k/) Juiced Carrot .25c (60/48k/+26) Juiced Beet .25c (60g/50k/+11)	Guacamole Dressing: Avocado .33c/.5 (68g/120k/+44)

(For 33% larger westeners: Bowl 1 - 2.66 cups, Bowl 2 - 1.995 cups, Bowl 3 - 1.33 cups, Bowl 4 - .9975 cups., Bowl 5 - .4389 cups.)

Italian

1704 calories +40 Lysine:Arginine	2 CUP - Fruit, Vegetables, Greens, Salad (Eat first to "clothe" carbs)	1.5 CUP - Soups, Smoothies, Beans, Protein, Vines (Eat second before Starch/Grains)	1 CUP - Starch: Grains, Roots, Squash	.75 CUP - Tea, Coffee, Juice Extracts	~.33 CUP - Misc. (Sauces, Dips, Nuts, Dressings, Dessert)

Breakfast (8:10am) 581k (+1 Lysine for Coffee, smoothie & Breakfast)	Peach .5c (88g/34k/+20) Cherries .25c (37g/15k/+5) Wild blueberry .5c (69g/50k) (-12) Mango .25c (28g/27k/+6) Persimmon .5 (59g/40k/+11)	Smoothie: Parsley .5c (34g/10k/+18) Strawberry .66c (101g/32k/-0) Kiwi .33c/1 (69g/42k/-27)	Porrige: Barleymeal .66c (56gdry/150g/150k/-18) Wild blueberry .33c (50g/35k/-8) Flaxmeal .25tsp (1g/8k/-12) Cinnamon 1tsp (3g/6k/+2) Maple Syrup 3tsp (15g/39k/-)	Expresso 3tsp (30g/1kal/+0 lysine) Oat milk .33c (80g/40k/-) (Monkfruit)	Fig 1 lg (64g/60k/+8) &/or coconut or dates

Lunch (1pm) 528k (-32 Lysine)	Broccoli raab 1c (88g/28k/+28) Brussels .75c (66g/25k/-31) Zucchini .33c (41g/11k/+6) Camelina Oil 2tsp (10g/80k/-) Pine Nuts .66tsp (3g/22k/-26)	Tomato Sauce .5c (122g/30k/+14) Zucchini .5c (62g/16k/+8) or Celery/Fennel Steamed Kale .5c (65g/18k/+8)	Pasta 150g cooked: Wheat Flour .5c (34g(105)/95k/-48) Barley Ramen .25c (17g(46wet)/21k/-4) Tomato Sauce .25c (61g/15k/+7) Nutritional yeast 1tsp (5g/-/+8)	Juice: Juiced Celery .25c (60g/20k/+5) Juiced Pineapple .5c (120g/49k/)	Kalmata Olive 3tbsp/18 (45g/120k/-18) Tomato Paste .12c (33g/27k/+11)
(Transition from high starch to low starch)
Supper (6pm) 450k (+71 Lysine)	Salad: Cabbage 2c (140g/36k/-16) or Arugula Lime Juice 2tsp (10g/3k/+0) Camelina Oil 4tsp (20g/160k/-) or Olive Oil Kalmata Olives 3tsp/6 (15g/40k/-6)	Raw Kale .75c (50g/26k/+7) Cucumber .5c (52g/8k/-8) Tomato .25c (40g/4k/+5)	Grated Carrot .5c (54g/20k/+6) Pineapple .5c (82g/41k/+6)	Juice: Juiced Carrot .25c (60/48k/+26) Juiced Celery .25c (60g/20k/+5) Apple/Pear Juice .25c (60g/26k/+2)	Dressing: Avocado .33c/.5 (68g/120k/+44)

(For 33% larger westeners: Bowl 1 - 2.66 cups, Bowl 2 - 1.995 cups, Bowl 3 - 1.33 cups, Bowl 4 - .9975 cups., Bowl 5 - .4389 cups.)

Weight by Element

EARTH - 2500g Qinoia 630g
Flax 59g

Grape 239g
Wild Blueberry 357g
Beets 309g
Spinach 70g

Avocado 387g
Kiwi 69g
Persimmon 177g
Tea 60g
Pinenuts 3g
Kelp 6g
Cinnamon 12g
Brazil 5g
(Mushrooms 36g)
Macadamia -
Chard -
Buckwheat -
Amaranth -
Poppy seed -
Cranberry -
DragonFruit -
Current -
Passion fruit -
Starfruit -

WATER - 2500g Lentils 50g
Kidney 337g
Blackbean 132g
Green Bean 256g
Soy 256g
Tamari Soy 41g
Miso 8g
Pea 56g

Strawberry 151g
Blackberry 48g
Raspberry 41g

Zuchini 103g
Kabocha 186g
Cucumber 138g
Melon 114g

Jackfruit 41g
Fig 64g
Peach 178g
Apple 180g
Pear 60g
Cherry 74g
Pecan 6g

Walnut -
Hemp -
Peanut -
Hazelnut -
Lima -
Almond -
Carob -
Chickpea -
Aduki -

FIRE - 2500g Tomato 471g
Pepper 85g
Potato 464g
Carrot 315g
Lettuce 126g
Parsely 91g
Cilantro 17g
Sweet Potato 200g
Celery 240g
Artichoke 252g

Expresso 90g
Olive 165g
Sesame 5g

Sunflower -
Chia -
Mint -
Basil -
Eggplant -
Tomatillo -
Fennel -
Stevia -
Parsnip -
Mache -
Chicories -
Dill -
Goji Berries -
Sunchokes -

WIND - 2500g Maple Syrup 40g
Orange 390g
Grapefruit 202g
Pommegranet 222g
Mango 303g
Lemon/Lime 47g

Bok Choi 42g
Cabbage 415g
Kale 410g
Brocolli Raab 220
Napa 68g
Brussels 66g
Turnip 102g
Radish 56g
Camelina Oil 40g

Pistacio 5g
Arugula -
Cauliflower -
Collards -
Watercress -
Papaya -
Chocolate -
Cashew -
Guava -
Okra -
Mustard -
Mizuna -
Tatsoi -
Rutabaghas -
Kohlrabi -

ZEPHYR - 2500g Barley 588g
Wheat 105g
Rice 97g
Rice Vinegar 30g
Corn 120g
Oat 160g

Onion/Leek 163g
Asparagus 90g
Agave 4g
Ginger 10g
Garlic 5g

Bamboo 32g
Pineapple 502g
Dates 100g
Banana 414g
Coco Aminoes 20g
Tumeric -
Wild Rice -
Rye -
Triticale -
Coconut -
Palm Hearts -
Millet -
Sorghum -
Sugarcane -
Teff -

This 5 day menu is ~1827 calories. By reducing starches and legumes by 49% a much lighter menu can be prepared for weight loss. By increasing the 2 cup bowl with 49% beans or grains, and adding 1/3 a bowl of nuts to each meal, a significant increase of calories can be incorporated for athletes and others needing to gain weight. The food from this 5 day menu has an excess of lysine over arginine of 1-156mg.

Total Weight: 12500g (27.5lbs, 5.5 per day)

Total Calories: 9138

Calories Daily Average: 1827-1900

Total Lysine:Arginine: +1 Lysine with burgers, 110mg more lysine without

Total Grains: 1100g (8.8%)

Total Pseudo-Grains: 630g (5%)

Total Legumes: 1080g (8.6%)

Total Brassicas: 1424g (11%)

Total Avocado: 1387g (3%)

Total Citrus: 645g (5%)

Total Berries: 597g (4.7%)

Total Nuts: 25g (.2%)

Total Omega 3: 60g (.4%)