7 Days of Eating Raw Foods Plan – Detailed Menu Plan

Feb
2013
12

posted by on 7 Days Eating Raw Foods Plan, Blog

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This 7 days of eating raw foods will jump start you into a glowing new you. Feel the vibrancy that eating raw living plant foods will give you. Here, the 7 days of eating raw foods plan is given a more detailed look. Portion sizes are calculated for planning recipes and groceries. This will guide you through, to see exactly what the weekly menu plan amounts are. You should never feel hungry, even if you plan to lose weight with this raw foods plan. There will be more than needed dehydrated foods, and special suggestions are given here to adjust the plan to best suit you. 

Raw Food Plan How to Eat Raw and the Raw Diet - heart of fruit

 1 Week Raw Foods Plan – Detailed Menu Plan

Monday

Breakfast – 1 cup Granola and 8 ozs (1 cup) Almond Milk
Morning Snack – 16 oz Green Smoothie
Lunch– ½ cup each of Herbed Couscous, Broccoli Salad and Beet Salad with Crackers and ¼ cup Cashew Cheese
Afternoon Snack – ½ cup Crispy Living Nuts and Seeds
Dinner – 2 slices (¼ tray) Pizza with 2 cups Leaf Salad
Dessert or Evening Snack – 1 Rawkalicious Cookie or Protein Shake*

Notes: If you need to pre-make and pack your meals, make the green smoothie early and pour it into a bottle or container leaving very little air space to keep most nutrients in.

For dinner the pizza can be spread with cheese, sauce and topped with favorite toppings and eaten straight away, or if you have time, after assembling pop it into the dehydrator for an hour and up to 2 hours. It is great either way, but especially good heated up for a bit in the dehydrator first.
Tip: Left over pizza that had been previously dehydrated and then refrigerated is fabulous! It makes a great breakfast too 😉

Make Chia Pudding tonight to have ready for tomorrow. It’s very quick and easy to make.

Tuesday

Breakfast –  16 oz Green Smoothie and 1 Rawkalicious Cookie
Morning Snack – Crackers and ¼ cup Cashew Cheese
Lunch – 1 Taco Wrap
Afternoon Snack – 1/3 batch of Kale Chips
Dinner – 2 slices ( ¼ tray) Pizza with ½ cup each of Herbed Couscous, Broccoli Salad and Beet Salad
Dessert or Evening Snack – 1 cup Chia Pudding or Protein Shake*

Notes: Taco wrap can be put together in the morning for lunch, or even the night before. Store in the fridge.

See Monday’s note regarding preparing the pizza.

Wednesday

Breakfast – 8 oz Gifts of the Earth Cereal with 8 oz (1 cup) Almond Milk
Morning Snack – 16oz Green Smoothie
Lunch – 2 full Nori Rolls
Afternoon Snack – ½ cup Crispy Living Nuts and Seeds
Dinner – 2 cups Leaf Salad, ½ cup each of Herbed Couscous, Broccoli Salad and Beet Salad and 1 Nutmeat Patty
Dessert or Evening Snack – 1 Rawkalicious Cookie or Protein Shake*

Notes: When making the Gifts of the Earth Cereal make enough for 2 bowls and put half in an air tight container in the fridge for tomorrow morning.

If you need to pre-make and pack your meals, make the green smoothie early and pour it into a bottle or container leaving very little air space to keep most nutrients in.

Nori Rolls can be put together in the morning for lunch. Store in the fridge.

Thursday

Breakfast – 8 ozs Gifts of the Earth Cereal with Almond Milk
Morning Snack – 16 oz Green Smoothie
Lunch – 2 cup Big Leaf Salad with Crackers with ¼ cup Cashew Cheese
Afternoon Snack – 1/3 batch of Kale Chips
Dinner – 2 slices ( ¼ tray) Pizza with ½ cup each of Herbed Couscous, Broccoli Salad and Beet Salad
Dessert or Evening Snack – 1 Rawkalicious Cookie or Protein Shake*

Notes: If you need to pre-make and pack your meals, make the green smoothie early and pour it into a bottle or container leaving very little air space to keep most nutrients in.

See Monday’s note regarding preparing the pizza.

Friday

Breakfast – 16 oz Green Smoothie and 1 Rawkalicious Cookie
Morning Snack – Crackers with ¼ cup Cashew Cheese
Lunch – 1 Taco Wrap
Afternoon Snack – 1 cup Crispy Living Nuts and Seeds
Dinner – 1 ½ Zucchinis made into Zucchetti with 1 cup Marinara Sauce and 1 cup Leaf Salad
Dessert or Evening Snack – 1 cup Chia Pudding or Protein Shake*

Notes: Taco wrap can be put together in the morning for lunch, or even the night before. Store in the fridge.

Saturday

Breakfast – 1 cup Granola and 8 oz (1 cup) Almond Milk
Morning Snack – 16 ozs (2 cups/500 ml) Green Smoothie
Lunch – 2 full Nori Rolls
Afternoon Snack – 1/3 batch of Kale Chips
Dinner – 2 cup Big Leaf Salad with 1 Nutmeat Patty, Crackers and ¼ cup Cashew Cheese
Dessert or Evening Snack – 1 Rawkalicious Cookie or Protein Shake*

Notes: If you need to pre-make and pack your meals, make the green smoothie early and pour it into a bottle or container leaving very little air space to keep most nutrients in.

Nori Rolls can be put together in the morning for lunch. Store in the fridge.

Sunday

Breakfast – 16 oz Green Smoothie and 1 Rawkalicious Cookie
Morning Snack – Crackers with ¼ cup Cashew Cheese
Lunch – 2 cups Big Leaf Salad with Avocado, Walnuts and Hemp Seeds
Afternoon Snack – 1 cup Crispy Living Nuts and Seeds
Dinner – 1 ½ Zucchini Zucchetti with 1 cup Marinara Sauce and 1 cup Leaf Salad
Dessert or Evening Snack – 1 cup Chia Pudding or Protein Shake*

 

*Protein shake – Mix 1 scoop SunWarrior Protein Powder with water
Alternative protein shakes to make using SunWarrior or Hemp Protein Powder – coming soon.

SunWarrior or Hemp protein powder and Nori sheets can be purchased from most health food stores, or simply order them  from my Resource page. I’ve found the best deals for you.

To add extra calories – Add a Nutmeat Patty with lunch or dinner. If you are hungry on top of the meals suggested here, increase your portion size or have additional snacks.

The best options to eat more of for weight loss are: Green Smoothies, Protein Shakes and Chia Pudding. Eat more of these any time. 

7 Days Eating Raw Foods Plan Multi Fruits with Cherrys

Dehydrated recipes to make the week before

Granola ( 2 cups/week) – make 1 batch, will have lots left over 
Multi Seed  Crackers – 1 batch
Pizza Crust  ( ¾ of a tray/week)  – make 1 batch, will have lots left over
Nutmeat Patties  (4, and extra for snacks, or meal add ons) – make 1 batch
Rawkalicious Cookies  (7/week) – make 1 batch, will have lots left over
Crispy Living Nuts and Seeds  (4 cups/week) Make 1 batch
Kale Chips – make 1 batch. They are easy to make, double it if you think you may want extra.

You will be thankful to have these when it comes time to go all raw. However, this is a lot to make all at once, and so I have a plan of attack.

In the post 7 Days of Eating Raw Foods – Recipes and Grocery List for Dehydrated Items  – see my ‘Suggestions for making the dehydrated items’.  I also have added a grocery list to make 1 batch of each of the above items, which is more than enough to keep you going.

 

Recipes to make 1 to 2 days before

Almond Milk (7 cups, 4 + 3 for Chia pudding) – make 1 batch
Cashew Cheese (4 cups, 1½ + more for Pizza, Taco Wraps and Nori Rolls ) – make 2 batches
Marinara Sauce (2 cups) – make 1 batch
Herbed Couscous (2 cups) – make 1 batch  (recipe coming)
Broccoli Salad (2 cups) – make 1 batch
Beet Salad (2 cups) – make 1 batch

This is a lot for one day and so you may prefer to split it up into two. If so, best choices to make first are the cashew cheese, marinara sauce and/or beet salad.

See 7 Days of Eating Raw Foods  – Recipes and Grocery List for Items made 1 to 2 days before –  for recipes and grocery list

 

Make these items as you go

Protein Shakes (optional item, every day)
Green Smoothies (7 – every day)
Gifts from the Earth Cereal (2 cups)
Taco Wraps (2)
Nori Rolls (4)
Leaf Salads (10 cups)
Zucchetti (3 zucchinis for 2 meals)

Chia Pudding (3 cups) – make Chia pudding on Monday evening.

7 Days Eating Raw Foods Plan - How to Eat Raw –  Raw Diet basket of raw foods

Groceries needed for during the week

2 heads of lettuce and favorite veggies for salads
3 Zucchinis – to be spiralized just before eating into Zucchetti
1 bunch Collard leaves – extras can go into green smoothies
1 bunch Kale – for green smoothies
Fruit – lots – fresh or frozen for green smoothies, lots of bananas
Fruit – more for Fruit cereal – apples, pears, berries
Nori sheets
1 pkg Sunwarrior Protein powder or Hemp Protein powder

SunWarrior protein or Hemp protein powders and nori sheets can be purchased at most health food stores, or ordered from my Resource page.

 

Related Posts

7 Days of Eating Raw Foods – Menu Plan Overview – Get started here

7 Days of Eating Raw Foods – Recipes and Grocery List for Dehydrated Items

7 Days of Eating Raw Foods – Recipes and Grocery List for Items to make 1 to 2 days before

 

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  • Kma

    This is awesome! You make it so easy for anyone to try raw veganism, especially with the grocery shopping list. I bookmarked this page and am trying this! Thank you so much for this amazing resource.

  • Lateshia Tsosie

    Thank you for the grocery list this has been the most helpful source out of the dozens of sites I’ve looked at. Every one says WHAT it is but not HOW to start or what you should get they just say generic fruits and vegetables but don’t give ideas.

    • My pleasure. That’s nice to hear. Thanks for the feedback and Best wishes!!

  • Grace

    Thank you for the tips . I been a vegetarian for 15 years and finally went raw. . I really love the way I feel my yoga practice is much better, I’m in love with protein shakes with almond milk. ice cubes all blended my favorite

    • Happy to share. Best wishes on your journey with raw!