Day 4 is symbolized by the Cow, an animal that embodies calmness, gentleness, and nurturing. That being the case, it’s a nutty lacto vegetarian day. LOL. Seriously. Tomorrow too. Here’s a sample lacto vegetarian menu below, perfect for the calming vibes of Lunar day 4, Calm Spirit Day.

For bread lovers, since Day 4 is good for bread consumption, here’s a Day 4 Menu with Bread Options. Many people avoid bread for various health reasons. However, others include it in their diet with no apparent issues. Check out this other Day 4 Menu if you are a bread lover. Or, if you are limiting your grain consumption, only eat it on Bread Days on the Lunar Calendar.

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Morning Routine: Warm Lemon & Chamomile Tea

• Ingredients:
  • 1 cup warm water
  • 1 tbsp fresh lemon juice
  • 1 chamomile tea bag or loose chamomile flowers
  • A drizzle of honey (optional)
• Instructions:
  • Start the day with a cup of warm water and lemon juice to gently wake up your digestive system.
  • Brew chamomile tea for a calming, grounding start to your morning, adding honey if desired.

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Breakfast: Spiced Pumpkin Oatmeal

• Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup almond milk
  • 1/3 cup pumpkin puree
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 tbsp ground chia seeds (ground for easier digestion – avoid whole seeds today)
  • A handful of chopped walnuts or pecans
  • A drizzle of maple syrup (optional)
• Instructions:
  • Cook oats with almond milk and pumpkin puree until creamy.
  • Stir in cinnamon, nutmeg, and chia seeds, and top with walnuts or pecans for added crunch.
  • Add a drizzle of maple syrup for extra sweetness if desired.

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Morning Snack: Roasted Pears with Cinnamon & Walnuts

• Ingredients:
  • 1 ripe pear, halved
  • 1/4 tsp cinnamon
  • 1 tbsp chopped walnuts
  • A drizzle of honey (optional)
• Instructions:
  • Roast pear halves in the oven at 375°F for 15-20 minutes until soft.
  • Sprinkle with cinnamon and walnuts, and drizzle with honey for a lightly sweet, warming snack.

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Lunch: Autumn Quinoa Salad with Roasted Root Vegetables

• Ingredients:
  • 1/2 cup cooked quinoa
  • 1/3 cup roasted carrots, sweet potatoes, and beets
  • A handful of baby kale or spinach
  • 1 tbsp pumpkin seeds
  • A squeeze of lemon juice
  • 1 tbsp olive oil
  • A sprinkle of sea salt and black pepper
• Instructions:
  • Toss roasted root vegetables with cooked quinoa and fresh greens.
  • Drizzle with olive oil and lemon juice for a light, refreshing autumn salad.

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Afternoon Calming Tea: Ginger & Peppermint Tea

• Ingredients:
  • 1 tsp grated fresh ginger
  • A few fresh peppermint leaves (or 1 peppermint tea bag)
  • Honey to taste
• Instructions:
  • Steep grated ginger and peppermint leaves in hot water for 5-10 minutes.
  • Add honey to taste for a calming, digestion-supporting tea.

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Dinner: Roasted Butternut Squash & Kale Soup

• Ingredients:
  • 1 cup roasted butternut squash cubes
  • 1/3 cup kale, chopped
  • 1/4 cup diced onions
  • 1 clove garlic, minced
  • 2 cups vegetable broth
  • 1 tbsp olive oil
  • A pinch of sea salt and pepper
• Instructions:
  • Sauté onions and garlic in olive oil until soft.
  • Add roasted butternut squash, kale, and vegetable broth.
  • Simmer for 15-20 minutes, then blend until smooth for a creamy, comforting soup.

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Evening Snack: Baked Apples with Cinnamon & Almond Butter

• Ingredients:
  • 1 apple, cored and sliced
  • 1/4 tsp cinnamon
  • 1 tbsp almond butter
  • A sprinkle of chopped almonds
• Instructions:
  • Bake apple slices at 350°F for 10-15 minutes until tender.
  • Sprinkle with cinnamon and serve with a dollop of almond butter and chopped almonds for a grounding, cozy snack.

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Evening Calming Tea: Lavender & Lemon Balm Tea

• Ingredients:
  • 1 tsp dried lavender
  • 1 tsp dried lemon balm
  • Honey to taste
• Instructions:
  • Steep lavender and lemon balm in hot water for 5-10 minutes.
  • Add honey to taste and enjoy this soothing tea before bed to promote relaxation and restful sleep.

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Nutritional Breakdown:

• Total Calories: ~1800-2000 (adjust servings to fit your needs)
• Balance: Emphasizes warming, easy-to-digest foods with calming properties, rich in fall flavors.

This menu combines the soothing, grounding qualities of autumn foods and calming teas, perfect for Day 4: Calm Spirit Day. Let me know how it goes!