A simple low calorie rotational chart for morning coffee, noon salad, 3pm smoothie, 4pm dinner (6pm 2nd dinner):
SIMPLISTIC CHART
JAPANESE/KOREAN/THAI
MIDEAST/JEW
CHINESE/TIBETAN/INDIAN
MEXICAN/AFRICAN/CARRIBEAN
ITALIAN/EURO
TEA/COFFEE Coffee Coffee Matcha Tea Matcha Coffee
UNMILK Oatmilk Soymilk Soymilk Soymilk Oatmilk
SWEETNER Stevia Stevia Stevia Monkfruit Monkfruit
SALAD DRESSING OIL Flax Oil, 1-2 tbsp Flax Oil, 1-2 tbsp Flax Oil, 1-2 tbsp Camelina Oil, 1-2 tbsp Camelina Oil, 1-2 tbsp
DRESSING ACID Rice Vinegar Lemon Lemon Rice Vinegar Rice Vinegar
SALAD GREENS Cabbage Lettuce Lettuce Cabbage Cabbage
ADDITIONS Cucumber Artichoke Tomato Tomato Tomato
ROOTS Turnip Beets Carrot Carrot Carrot
OILY ADDITIVE Avocado Olives Walnut Avocado Avocado
GREEN DRINK FRUIT Strawberry Mango/Pomegranate/Orange Blueberry Blueberry Blueberry
SMOOTHIE GREENS Kale Spinach Parsely Parsely Parsely
PROTEIN Jackfruit/Seitan Soy Curls/Soy or Pea Protein/Chickpea Tofu/Tempe/Soy Curls/Soy or Pea Protein/Dal Jackfruit/Seitan/Soy or Pea Protein/Black Bean Jackfruit/Seitan/White Cannelini Bean
FLAVORING Wasabi/Ginger/Coconut Aminos/Tahini/Avocado Cream Garlic/Tahini Lemon/Tamari Ginger/Garlic/Tumeric/Tamari/Hot Sauce/
Peanut Sauce/Tomato Curry Sauce		 Garlic/Jalepeno/Cashew Cream/Enchillada Sauce/Hot Sauce Tomato Sauce/Hot Sauce/Pepper
GRAIN/PSEUDOGRAIN Rice bowl or Rice-Millet Sushi w Nori Lentil-Quinoa Pihta/Grape Leaves Lentil-Quinoa Dosa Corn Tortillas, Polenta, or Tamale Whole Wheat Spaghetti Noodles
STARCH Kabocha Snow Pea/Peas Potato Potato Zuchinni
SIDES Brocolli/Kale/Brussels/Cauliflower/Bamboo Shoots/Shitake/Mushrooms Asparagus/Onion/Leek/Shitake/Mushrooms Asparagus/Onion/Leek/Green Bean/Yard Long Bean/Pepper/Eggplant/Celery/Cilantro/Carrot/
Fennel/Shitake/Mushrooms		 Asparagus/Onion/Leek/Brocolli/Kale/Brussels/Eggplant/
Cauliflower/Pepper/Celery/Cilantro/Cumin/Carrot/Fennel		 Brocolli/Kale/Brussels/Cauliflower/Pepper/
Celery/Parsely/Eggplant

The rationale for the above chart and schedule is to make a simple program designed around an intermittent fasting schedule of 6 hours feeding and 18 hours fasting, with high carbs and protein clustered around a 2 hour period (between 4-6pm). By keeping high carb meals to such a short window, insulin gets a chance to settle down in the system. The foods eaten outside this 2 hour carb window are the same as those on the Autophagy "fasting" diet. By eating only one dinner meal a day, and by ignoring the oily additives on the salad, the calorie level is reduced. If more calories are needed then a second dinner can be added, along with the oily add ones.
 
 

The following chart offers more variety than the simple one above and can be useful for making quick choices for daily meals that follow the rotational sequence of food orders. (For even more complex menus, see this page.)

CHOICES CHART

JAPANESE/KOREAN/THAI
MIDEAST/JEW
CHINESE/TIBETAN/INDIAN
MEXICAN/AFRICAN/CARRIBEAN
ITALIAN/EURO
TEA/COFFEE Coffee/Yerba mate CoffeeYerba mate Matcha Tea Matcha Coffee/MatchaYerba mate
UNMILK Oatmilk/Ricemilk Soymilk Soymilk Soymilk Oatmilk/Ricemilk
SWEETNER Stevia/Monkfruit Stevia Stevia Agave Syrup/Monkfruit Date/Cane/Monkfruit
FRUIT Banana/Raspberry/Blackberry/Strawberry/
Melons/Watermelons		 Banana, Mango, Dragon Fruit, Currant, Gooseberry, Star fruit, Tamarind, Carob,Pomegranate, Guava, Feijoa, Grapefruit, Orange Banana/Blueberry/Persimmon Blueberry/Raspberry/Blackberry/Strawberry/
Persimmon/Melons/Watermelons		 Blueberry/Raspberry/Blackberry/Strawberry/
Persimmon/Melons/Watermelons
PORRIAGE/PANCAKE Oatmeal Buckwheat Pancake Buckwheat Pancake Oatmeal Oatmeal
SWEETNER Date Date/Maple Syrup Maple Syrup Maple Syrup /Date
SMOOTHIE/JUICE Grape/Peach/Nectarine/Apricot/Cherry/Plum/
Papaya/Apple/Pear/Pineapple/Fig		 Grape/Mango Grape/Mango/Orange/Grapefruit Peach/Nectarine/Apricot/Cherry/Plum/Apple/Pear/
Papaya/Mango/Pineapple/Orange/Grapefruit/Fig		 Peach/Nectarine/Apricot/Cherry/Plum/Apple/
Pear/Papaya/Pineapple/Orange/Grapefruit/Fig
SMOOTHIE GREENS Kale Spinach/Chard Spinach/Parsely/Chard Spinach/Parsely Parsely
JUICE Cucumber/Apple/Pear Beet/Citrus Beet/Carrot/Celery/Citrus Beet/Carrot/Celery/Apple/Pear/Citrus Carrot/Celery/Apple/Pear
ADDITIVES Flax Meal/Cinnamon Flax Meal Flax Meal Cinnamon Cinnamon
WRAP Nori Sheet Lentil/Quinoa Pihta/Grape Leaves Lentil/Quinoa Dosa Tortilla/Tamale Wheat/Rye Bread
PROTEIN Jackfruit/Seitan Soy Curls/Soy or Pea Protein Tofu/Tempe/Soy Curls/Soy or Pea Protein Jackfruit/Seitan/Soy or Pea Protein Jackfruit/Seitan
SAUCE Coconut Aminos/Tahini/Avocado Cream Tahini Lemon Peanut Sauce/Tomato Curry Sauce Cashew Cream/Enchillada Sauce Tomato Sauce
ADD ONS Bamboo Shoots/Shitake/Mushrooms Shitake/Mushrooms Shitake/Mushrooms Eggplant Eggplant
GRAIN/PSEUDOGRAIN Rice/Wheat Ramen/Millet Quinoa Quinoa Corn Wheat/Rye
STARCH Kabocha Lentil Potato/Sweet Potato Squash/Potato/Sweet Potato Zuchinni/Potato/Sweet Potato/Carrot/Fennel
LEGUME/SEITAN Seitan Snow Pea/Carob Pea/Lentil/Chickpea Black/Pinto Bean White Cannelini Bean/Seitan
SIDES Brocolli/Kale/Brussels/Cauliflower Asparagus/Onion/Leek Asparagus/Onion/Leek/Green Bean, Yard Long Bean/Pepper/Eggplant/Celery/Cilantro/Carrot/Fennel Asparagus/Onion/Leek/Brocolli/Kale/Brussels/
Cauliflower/Pepper/Celery/Cilantro/Cumin/Carrot/Fennel		 Brocolli/Kale/Brussels/Cauliflower/Pepper/
Celery/Parsely
SAUCE Coconut Aminos Tamari Tamari/Hot Sauce Tamari/Hot Sauce Coconut Aminos/Hot Sauce
SPICES Wasabi/Ginger/Tumeric Ginger/Garlic/Tumeric Ginger/Garlic/Tumeric Garlic/Jalepeno Jalepeno
CHIP/CRACKER Rice crackers/Cakes Quinoa Chips Dosa Corn Chips Crackers
DIP Guacamole Hummus: Cannelini/Chick +Sesame Chutney/Hummus Tomato/Tomatilo Salsa/Guacamole Guacamole
DRESSING OIL Flax Oil/Camelina Oil Flax Oil Flax Oil Camelina Oil Camelina Oil
DRESSING NUT Sesame/Pecan/Maccadamia/Almond/Walnut Sesame/Pecan/Maccadamia/Walnut/
Peanut/Pistacio/Cashew		 Pecan/Cashew/Pistacio/Pine/
Maccadamia/Brazil/Walnut/Peanut		 Cashew/Pistacio/Pine/Almond/PeanutBrazil Sesame/Pine/Almond/Brazil
DRESSING ACID Rice Vinegar Red Wine/Basalmic Vinegar/Lemon/Lime Lemon/Lime Rice Vinegar/Lemon/Lime Rice Vinegar
OILY ADDITIVE Olive/Avocado Olive Brazilnut Cheeze/Walnut/Peacan Avocado Olive/Avocado
SALAD/LEAF Lettuce/Mache/Kale/Mustard/
Cabbage/Napa/Arugula		 Lettuce Lettuce Cabbage/Kale/Mustard/Mache/Arugula Cabbage/Kale/Mustard/Mache/Arugula
SALAD ROOTS Turnip/Radish/Daikon Beets Beets/Carrot Turnip/RadishBeet/Carrot/ Turnip/Radish/Carrot
SALAD TOPPINGS Cucumber/Artichoke Heart Artichoke Artichoke/Tomato Cucumber/Tomato Cucumber/Tomato

SAUCES CHART

A simple sauce to compliment each of the five cuisines:
 


JAPANESE/KOREAN/THAI
MIDEAST/JEW
CHINESE/TIBETAN/INDIAN
MEXICAN/AFRICAN/CARRIBEAN
ITALIAN/EURO
Teryaki Sauce:
(Coco Amino) 1tsp (5g/13k/+8)
Date Syrup
Rice Vinegar
Ginger
Sesame Oil
Cornstarch

Japanese Salad Dressing

(Flax Oil) 5tsp (25g/200k/-0)
(Rice Vinegar) 1tsp (5g/0k/-)
(Pecan) 1.5tsp (6g/39k/-69)

Avocado Sauce:

Avocado .33c/.5 (68g/120k/+44)
(.33 cups)
Tahini Sauce:
Hummus: 
(Cannelini) .33c (55g/70k/+26)
(Lemon Juice) 3tsp (15g/4k/+0)
(Tamari) 1 tsp (6g/4k)(+20)
Flax oil 1tsp (5g/40k/+0) 
Cumin .5tsp (2g/-/-2)
Zatar .25tsp
Sesame Seed .75tsp (5g/22k/-73)
Sesame Oil .5tsp (2g/20k/-0)
(1/2 of .45 cups)
 

Artichoke Sauce:

Mideastern Salad Dressing
Stir Fry Sauce:
Tamari 1 tsp (6g/4k)(+20)
Tomato Paste 1 tsp (5g/5k/+2) 
Celery .25c (25g/7k/+2)
(Sichuan Pepper) 
(Ginger) .5tsp (1g/1k/+1)
(Cumin) .5tsp (2g/-/-2)
Water/Broth 
(Rice Vinegar) 1tsp (5g/0k/-)
Cilantro .06c (1g/0k/-)
Sichuan Pepper 

Asian Salad Dressing
Enchillada Sauce:
(Garlic) .33 clove (1g/2k/-3)
Cooked Leek .25c (25g/8k/+0) 
Bell Peppers .25c (17g/7k) (+5)
(Tomato) .25c (40g/4k/+5)
Enchillada Sauce .15c (9g/5k/-0)
(Cumin) .5tsp (2g/-/-2)

Guacamole   Sauce:

Avocado .33c/.5 (68g/120k/+44)
(.33 cups)

Mexican Salad Dressing
Marinara Sauce:
Tomato Paste .12c (33g/27k/+11) 
Tomato Sauce .25c (61g/15k/+7) 
Bell Peppers .12c (8g/4k) (+3)
Italian Seasoning

Italian Salad Dressing

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