Welcome to the forum! I can respond to some of your questions.
Fruit - I've been on the McDougall Plan for over 15 years and have found that too much fruit tends to raise my triglycerides. I love fresh fruit, but try to keep it to 3 pieces per day.
Raw Vegan - I love raw veggies and enjoy a jumbo salad 2-4x per week for lunch (balsamic vinegar for salad dressing). However, the McDougall Plan is starch based and you have to cook most starchy foods. I could go into a long explanation but Dr. McDougall says it best in his excellent lecture that is available on this website for free online viewing:
http://drmcdougall.com/video/starch_solution.htmlEating Too Much - If you adhere to the McDougall Plan most individuals will gradually settle in at their appropriate body weight. For those having a more difficult time with their weight or wishing to have more rapid results, here is a link that describes the MWL program:
http://www.drmcdougall.com/misc/pdf/pdfmc050100nl.pdfVegetables - Vegetables are the accompaniments for the McDougall starch-based diet. I love veggies and find that variety in the types of vegetables and the way they are prepared really 'makes' the meal. For example, tonight we had:
- Spaghetti squash (baked)
- Sweet-sour Swiss chard with currants
- Red beans with yellow bell pepper
We prepare a lot of simple traditional ethnic dishes: Mexican, Italian, Chinese, Thai, Japanese, Indian, Mideastern, European, etc. We also do a lot of experimenting. We always keep a range of fresh veggies on hand: eggplant, broccoli, cauliflower, zucchini, acorn & spaghetti squash, yams, bok choy, Swiss chard, bell peppers (red, yellow, green), brussel sprouts, asparagus, green beans, carrots, tomatoes, cucumbers, onions, garlic, and cabbage to name a few. It helps to have a good cookbook on hand that focus simply on vegetables.
Other Ingredients - We stock over a dozen varieties of dried and canned legumes. It helps to have a few types of fresh mushrooms. Fresh spices add a lot - we try to keep fresh ginger, parsley, cilantro, basil and a few others on hand all of the time. Limes are great for Mexican and Thai dishes.
Classic McDougall Meals - Over the years we've really enjoyed the McDougall Quick and Easy Cookbook. It is a treasure of ideas on preparing fabulous meals with just a few ingredients in a short amount of time.
Good luck on your McDougall journey!