Preparing for ceremony doesn’t mean starving yourself or eating bland, joyless food for two weeks. The dieta is about shifting toward lighter, cleaner eating—and there’s a lot of good food that fits within that.
This page focuses on what you can enjoy. Rather than fixating on restrictions, use this as inspiration for simple, nourishing meals that will leave you feeling good heading into the weekend.
Vegetables
This is the foundation. Load up on a wide variety of vegetables—they’re nutrient-dense, easy to digest, and endlessly versatile.
Good options include: Beets, carrots, zucchini, squash, pumpkin, celery, broccoli, cauliflower, asparagus, kale, spinach, lettuces, corn, bok choy, Swiss chard, arugula, cabbage, cucumbers, sweet potatoes, watercress, Brussels sprouts, mushrooms
Roast them, steam them, stir-fry them with a little olive oil, throw them in soups or grain bowls. These are your staples.
Salads and Fresh Greens
Simple salads with fresh greens—lettuce, kale, arugula, spinach—are an easy go-to. Add a light drizzle of olive oil or tahini for healthy fats and flavor.
Don’t overthink it. A big salad with whatever vegetables you have on hand, some beans or chickpeas for protein, and a simple dressing is a solid dieta meal.
Legumes and Beans
These are your plant-based protein workhorses. They’re filling, versatile, and pair well with grains and vegetables.
Options include: Kidney beans, black beans, chickpeas, lentils (any color), pinto beans, mung beans, adzuki beans
Add them to salads, soups, stews, or grain bowls. Make a simple bean and rice dish. Hummus with vegetables works too.
Whole Grains
Whole grains give you sustained energy without the crash. Keep these in rotation:
Grains: Quinoa, millet, brown rice, oats, oatmeal
Pasta alternatives: Brown rice pasta, chickpea pasta, lentil pasta
Breads: Whole grain breads, sprouted varieties (in moderation)
Cereals: Plain oats, oatmeal, puffed rice, shredded wheat (check for added sugar)
A bowl of oatmeal with some berries for breakfast. A grain bowl with roasted vegetables and beans for lunch. Simple and sustaining.
Fruits
Fruit is fine—you don’t need to avoid it. We just suggest not going overboard on super-sweet or overripe fruits, especially in the final days before ceremony.
All of these are good: Apples, bananas, berries (strawberries, blueberries, raspberries), oranges and citrus, pears, grapes, peaches, nectarines, pineapple, mangoes, melons
A little fruit in your oatmeal, a piece of fruit as a snack, berries in a smoothie—all fine. Just don’t make every meal a sugar-heavy fruit feast.
Eggs, Chicken, and Fish
The dieta leans plant-based, but you don’t have to go fully vegetarian if that doesn’t work for you—especially in the first week or so.
If you include animal protein:
- Eggs are a simple, high-quality protein source. Scrambled, boiled, however you like them.
- Chicken (organic if possible) in small portions—grilled or baked, not fried.
- Fish like tilapia or cod, prepared simply.
As you get closer to ceremony, it helps to reduce these and lean more plant-based. We won’t be serving meat at the retreat, so easing off in the final days helps your body adjust. Two days before, it’s best to skip meat—but if you really need it, keep it to something light like fish or chicken rather than red meat.
Dairy and Alternatives
Dairy can be harder to digest, so most people feel better reducing it during the dieta. Plant-based alternatives work well:
Almond milk, oat milk, coconut milk, soy milk, coconut yogurt
If you’re not ready to cut dairy entirely, just don’t overdo it—skip the heavy cheese plates and cream-based sauces.
Herbs and Spices
Fresh herbs and spices in moderation are encouraged. They make your food taste good, and that matters.
Fresh herbs—use freely: Basil, cilantro, mint, rosemary, thyme, oregano, parsley, dill, sage, tarragon, ginger, turmeric
Spices—use in moderation: Paprika, cumin, coriander, black pepper, cinnamon, nutmeg
The reason we suggest moderation with heavier spices (like cayenne) is that they can cause stomach discomfort or indigestion heading into ceremony. Fresh herbs and reasonable seasoning? That’s just cooking well.
A ginger-turmeric paste (blend fresh ginger and turmeric with a little water) is a great way to add flavor and has anti-inflammatory benefits.
Healthy Fats
You don’t need to eliminate oils—just use them reasonably.
Good options: Extra virgin olive oil, coconut oil (in moderation), tahini, avocado (earlier in the dieta—ease off in the final days)
A light drizzle on salads or for cooking vegetables is fine. We’re just avoiding heavy, greasy meals.
Teas
If you’re a coffee drinker, the dieta is a good time to taper down. These teas can help you transition without brutal caffeine withdrawal:
Caffeinated options (for tapering):
- Guayusa (40–70mg caffeine): Gentle, smooth energy without the jitters
- Matcha (35–70mg): Calm focus, less of a spike than coffee
- Yerba mate (30–70mg): Balanced stimulation, popular coffee alternative
- Cacao (10–25mg): Gentle lift, more about theobromine than caffeine—good for the final step down
Herbal, caffeine-free: Chamomile, peppermint, rooibos, ginger tea
For reference, a typical cup of coffee has 90–120mg of caffeine. Tapering down gradually means you won’t be dealing with headaches and irritability during the retreat (where caffeine won’t be available).
Putting It Together
You don’t need to follow complicated recipes or buy specialty ingredients. Simple meals work:
- Oatmeal with berries and a little cinnamon
- Big salad with greens, chickpeas, vegetables, olive oil
- Grain bowl with quinoa or rice, roasted vegetables, beans, fresh herbs
- Vegetable soup or stew with lentils
- Stir-fried vegetables with rice and a little soy sauce or coconut aminos
- Scrambled eggs with sautéed greens
The goal is simple, whole foods that leave you feeling light and nourished—not stuffed, not starving, not stressed about whether every ingredient is “allowed.”
The Point
The dieta isn’t about deprivation. It’s about eating in a way that supports your body and mind heading into ceremony. Focus on what you can eat—there’s plenty of it—and approach your meals with the same intention you’re bringing to the rest of your preparation.
If you have questions about specific foods or dietary needs, reach out. We’re here to help.