This is a 2 week meal plan + 2 additional weeks of slow reintroduction to check for allergic reactions.
Refer to my raw structure in the prior post for breakfast,
snacks and drinks. Something to consider, especially of you're a "Vata" dosha or detoxing during colder months - Because this diet is raw, it can feel cooling. Add warming spices like ginger and cayenne to your recipes to heat you up. You'll notice that cruciferous vegetables and/or superfoods are included every day, and that the 5 elements are also in balance. Remember to review your recipes 4 days in advance to allow for any soaking + sprouting time. Desserts are optional, but if you include them think of the serving as a 3-bite size. Stay tuned to my next post for more recipes.
Day 1
Lunch - Beetroot-apple salad with horseradish cream, supergreens mix + raw crackers (made with leftover sprouted brown rice from the rejuvelac)
Dinner - Nori rolls with look-alike salmon pate, daikon "rice", avocado, cucumber, seaweed salad, tamari-wasabi dip, miso soup
Day 2 (special meal)
Lunch - Spring green rolls, supergreens mix + raw crackers
Dinner - Look-alike mashed potatoes, mushroom gravy, spinach salad
Dessert - Raw carrot cake
Day 3 (weekend)
Breakfast - Look-alike scrambled eggs and tomato jerky bacon
Lunch - Mixed greens salad with cruciferous veg, herbs, walnuts + lemon-tahini dressing, supergreens mix + raw crackers
Dinner - Mezunte burrito with carob mole, raw corn chips or corn-kale chips with guacamole
Day 4 (weekend)
Breakfast - Fresh fruit, sweet raw walnut yogurt, raw oats, 1 Tbsp. essential seed mix
Lunch - Mixed greens salad with cruciferous veg, herbs, walnuts + cranberry dressing, "essene" or other raw sprouted bread
Dinner - Sunny burgers with raw ketchup on collard green buns, raw jerusalem artichoke fries with olive oil + sea salt
Day 5
Lunch - Mixed greens salad with herbs, walnuts + hemp seed ranch dressing, supergreens mix + raw sprouted bread
Dinner - Spanish rice, wannabe refried beans, spicy jicama crunch sticks, corn chips
Dessert - Leftover carrot cake
Day 6
Lunch - Celery soup, supergreens mix + raw sprouted bread
Dinner - Raw kitchari (seasoned for your dosha), palak, curried lentil crackers
Day 7
Lunch - Leftover burgers + fries
Dinner - Raw pad thai
Day 8
Lunch - Mock tuna salad in cabbage cups (alternate recipe), supergreens mix + raw crackers
Dinner - Lentil and sage sausages with red pepper coulis, marinated broccoli salad
Dessert - Carob almond milk
Day 9
Lunch - Curried cauliflower soup, supergreens mix + curried lentil crackers, daikon pickle
Dinner - Mushrooms with pesto, spinach quiche (alternate recipe)
Day 10 (weekend)
Breakfast - Chia pudding (alternate recipe) with grated yam
Lunch - Mint-pea soup, leftover tuna salad, supergreens mix + raw crackers
Dinner - Nori rolls with look-alike salmon pate, daikon "rice", avocado, cucumber, kale-seaweed salad, tamari-wasabi dip, miso soup
Day 11 (weekend)
Breakfast - Fresh fruit, sweet raw walnut yogurt, raw oats, 1 Tbsp. essential seed mix
Lunch - Leftover quiche + sausage
Dinner - Mexican salad with cruciferous veg, with chipotle dressing, corn chips with easy cashew spread cheese
Optional Juice Fast (recipes are listed in my Smoothie post + read these helpful tips)
2-3 Days (can go longer with doctor's approval)
Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Green smoothie - Detox, Mighty Green, DandeLion or Rising Tiger
Snack - Avojito smoothie
Dinner - Green smoothie - Detox, Mighty Green, DandeLion or Rising Tiger
Note: You should still start your day with the hot lemon water, then follow with a glass of water with 1 Tbsp. psyllium husk. You can have any of the smoothies listed, but no yam or soy milk. Ideally, it's best to use a juicer, or strain out the fiber from your smoothie. It isn’t that the fiber isn’t good for you, but by chewing the pulp you’re not allowing your digestive system to take the rest it should get to expedite detoxification. During this time, it's also great to do oil pulling to help expedite detoxification. Also drink several cups of herbal + detox teas throughout the day. Continue with reintroduction as listed below.
Reintroduction
Day 1 (raw)
Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Beetroot-apple salad with horseradish cream
Dinner - Shitake-seaweed soup, bok choy-granny smith apple salad with miso dressing
Day 2 (raw)
Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Cabbage curry salad, daikon pickle, supergreens mix + raw crackers
Dinner - Raw taco meat, avocado, cilantro, raw corn chips or corn-kale chips, sauteed cauliflower with cumin + lime
Day 3 (weekend) *Reintroduce dairy + resume macro diet
Breakfast - Fresh fruit with plain yogurt, raw oats, walnuts
Lunch - Butternut squash soup, supergreens mix + raw crackers
Dinner - Meze platter with raw falafel, spinach salad with lemon-tahini dressing, cucumber, feta cheese (dehydrator-free recipe), besam chapati
Day 4 (weekend)
Breakfast - Fresh fruit with plain yogurt, raw oats, walnuts
Lunch - Mixed greens salad with herbs, walnuts + hemp seed ranch dressing, supergreens mix + raw sprouted bread
Dinner - Brown rice risotto with mushrooms + parmesan, sauteed broccoli with garlic + lemon
Dessert - Carob almond milk
Day 5 *Reintroduce nightshades
Lunch - Roasted yams with arugula + hazelnuts
Dinner - Eggplant parcels stuffed with smoked mozzarella, mashed potatoes, sauteed collard greens
Day 6
Lunch - Raw sprouted rye bread sandwich with dijon marinated tempeh, sauerkraut, salad with beets
Dinner - Polenta with roasted vegetables + chickpeas, tomato sauce
Day 7 *Reintroduce white rice
Lunch - Raw BLT sandwich with eggplant bacon, arugula, avocado butter or vegan mayo
Dinner - Indian spiced dal, cauliflower "gobi" + cabbage, basmati "jeera" rice, daikon pickle
Dessert - Badam milk (no sugar, sweeten with dates)
Day 8
Lunch - Leftover meze platter
Dinner - Korean-spiced brown rice bowl with kale, kimchee, pickled daikon, sprouts, tamari sprouted almonds, tofu-ginger-tahini sauce (aka "I am Whole")
Day 9 *Reintroduce wheat
Breakfast - Smoothie, bread with olive oil or raw almond butter
Lunch - Roasted butternut squash, white beans, sauteed chard with garlic
Dinner - Pasta with tomato-tempeh bolognese + parmesan cheese, salad
Day 10 (weekend)
Breakfast - Smoothie with homemade granola + nuts
Lunch - Buckwheat noodle salad with red cabbage, edamame, feta cheese
Dinner - Bread with mediterranean sides
Day 11 (weekend) *Reintroduce caffeine
Breakfast - Pancakes with dates + walnuts, orange syrup, coffee
Lunch - Mixed greens salad with roasted beets, walnuts, cider vinaigrette, chinese fermented tofu (similar to blue cheese), supergreens mix + raw crackers
Dinner - Vegetarian tamales with jalapeno, cheese + adzuki beans, green beans + carrots with roasted pumpkin seed sauce
Day 12 - 15 Combination Raw + Macrobiotic diets - dairy, nightshades, wheat, rice + caffeine OK
Day 16 *Reintroduce alcohol
Day 18 (weekend - Sunday brunch) *Reintroduce eggs
Breakfast - Egg omelette with mushrooms + rosemary + cheddar cheese, fig danish, fruit, coffee
Dinner - Butternut squash-sage-spinach lasagna with raw nut cheese, salad
It's time to resume your standard diet - new + improved - incorporating the lessons you've learned + tasty, new recipes. I'll explain the in's and out's of reintroduction in more detail in my next post.
Day 1
Lunch - Beetroot-apple salad with horseradish cream, supergreens mix + raw crackers (made with leftover sprouted brown rice from the rejuvelac)
Dinner - Nori rolls with look-alike salmon pate, daikon "rice", avocado, cucumber, seaweed salad, tamari-wasabi dip, miso soup
Day 2 (special meal)
Lunch - Spring green rolls, supergreens mix + raw crackers
Dinner - Look-alike mashed potatoes, mushroom gravy, spinach salad
Dessert - Raw carrot cake
Day 3 (weekend)
Breakfast - Look-alike scrambled eggs and tomato jerky bacon
Lunch - Mixed greens salad with cruciferous veg, herbs, walnuts + lemon-tahini dressing, supergreens mix + raw crackers
Dinner - Mezunte burrito with carob mole, raw corn chips or corn-kale chips with guacamole
Day 4 (weekend)
Breakfast - Fresh fruit, sweet raw walnut yogurt, raw oats, 1 Tbsp. essential seed mix
Lunch - Mixed greens salad with cruciferous veg, herbs, walnuts + cranberry dressing, "essene" or other raw sprouted bread
Dinner - Sunny burgers with raw ketchup on collard green buns, raw jerusalem artichoke fries with olive oil + sea salt
Day 5
Lunch - Mixed greens salad with herbs, walnuts + hemp seed ranch dressing, supergreens mix + raw sprouted bread
Dinner - Spanish rice, wannabe refried beans, spicy jicama crunch sticks, corn chips
Dessert - Leftover carrot cake
Day 6
Lunch - Celery soup, supergreens mix + raw sprouted bread
Dinner - Raw kitchari (seasoned for your dosha), palak, curried lentil crackers
Day 7
Lunch - Leftover burgers + fries
Dinner - Raw pad thai
Day 8
Lunch - Mock tuna salad in cabbage cups (alternate recipe), supergreens mix + raw crackers
Dinner - Lentil and sage sausages with red pepper coulis, marinated broccoli salad
Dessert - Carob almond milk
Day 9
Lunch - Curried cauliflower soup, supergreens mix + curried lentil crackers, daikon pickle
Dinner - Mushrooms with pesto, spinach quiche (alternate recipe)
Day 10 (weekend)
Breakfast - Chia pudding (alternate recipe) with grated yam
Lunch - Mint-pea soup, leftover tuna salad, supergreens mix + raw crackers
Dinner - Nori rolls with look-alike salmon pate, daikon "rice", avocado, cucumber, kale-seaweed salad, tamari-wasabi dip, miso soup
Day 11 (weekend)
Breakfast - Fresh fruit, sweet raw walnut yogurt, raw oats, 1 Tbsp. essential seed mix
Lunch - Leftover quiche + sausage
Dinner - Mexican salad with cruciferous veg, with chipotle dressing, corn chips with easy cashew spread cheese
Optional Juice Fast (recipes are listed in my Smoothie post + read these helpful tips)
2-3 Days (can go longer with doctor's approval)
Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Green smoothie - Detox, Mighty Green, DandeLion or Rising Tiger
Snack - Avojito smoothie
Dinner - Green smoothie - Detox, Mighty Green, DandeLion or Rising Tiger
Note: You should still start your day with the hot lemon water, then follow with a glass of water with 1 Tbsp. psyllium husk. You can have any of the smoothies listed, but no yam or soy milk. Ideally, it's best to use a juicer, or strain out the fiber from your smoothie. It isn’t that the fiber isn’t good for you, but by chewing the pulp you’re not allowing your digestive system to take the rest it should get to expedite detoxification. During this time, it's also great to do oil pulling to help expedite detoxification. Also drink several cups of herbal + detox teas throughout the day. Continue with reintroduction as listed below.
Reintroduction
Day 1 (raw)
Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Beetroot-apple salad with horseradish cream
Dinner - Shitake-seaweed soup, bok choy-granny smith apple salad with miso dressing
Day 2 (raw)
Breakfast - Liver Cleanse or Berry Power Blast smoothie
Lunch - Cabbage curry salad, daikon pickle, supergreens mix + raw crackers
Dinner - Raw taco meat, avocado, cilantro, raw corn chips or corn-kale chips, sauteed cauliflower with cumin + lime
Day 3 (weekend) *Reintroduce dairy + resume macro diet
Breakfast - Fresh fruit with plain yogurt, raw oats, walnuts
Lunch - Butternut squash soup, supergreens mix + raw crackers
Dinner - Meze platter with raw falafel, spinach salad with lemon-tahini dressing, cucumber, feta cheese (dehydrator-free recipe), besam chapati
Day 4 (weekend)
Breakfast - Fresh fruit with plain yogurt, raw oats, walnuts
Lunch - Mixed greens salad with herbs, walnuts + hemp seed ranch dressing, supergreens mix + raw sprouted bread
Dinner - Brown rice risotto with mushrooms + parmesan, sauteed broccoli with garlic + lemon
Dessert - Carob almond milk
Day 5 *Reintroduce nightshades
Lunch - Roasted yams with arugula + hazelnuts
Dinner - Eggplant parcels stuffed with smoked mozzarella, mashed potatoes, sauteed collard greens
Day 6
Lunch - Raw sprouted rye bread sandwich with dijon marinated tempeh, sauerkraut, salad with beets
Dinner - Polenta with roasted vegetables + chickpeas, tomato sauce
Day 7 *Reintroduce white rice
Lunch - Raw BLT sandwich with eggplant bacon, arugula, avocado butter or vegan mayo
Dinner - Indian spiced dal, cauliflower "gobi" + cabbage, basmati "jeera" rice, daikon pickle
Dessert - Badam milk (no sugar, sweeten with dates)
Day 8
Lunch - Leftover meze platter
Dinner - Korean-spiced brown rice bowl with kale, kimchee, pickled daikon, sprouts, tamari sprouted almonds, tofu-ginger-tahini sauce (aka "I am Whole")
Day 9 *Reintroduce wheat
Breakfast - Smoothie, bread with olive oil or raw almond butter
Lunch - Roasted butternut squash, white beans, sauteed chard with garlic
Dinner - Pasta with tomato-tempeh bolognese + parmesan cheese, salad
Day 10 (weekend)
Breakfast - Smoothie with homemade granola + nuts
Lunch - Buckwheat noodle salad with red cabbage, edamame, feta cheese
Dinner - Bread with mediterranean sides
Day 11 (weekend) *Reintroduce caffeine
Breakfast - Pancakes with dates + walnuts, orange syrup, coffee
Lunch - Mixed greens salad with roasted beets, walnuts, cider vinaigrette, chinese fermented tofu (similar to blue cheese), supergreens mix + raw crackers
Dinner - Vegetarian tamales with jalapeno, cheese + adzuki beans, green beans + carrots with roasted pumpkin seed sauce
Day 12 - 15 Combination Raw + Macrobiotic diets - dairy, nightshades, wheat, rice + caffeine OK
Day 16 *Reintroduce alcohol
Day 18 (weekend - Sunday brunch) *Reintroduce eggs
Breakfast - Egg omelette with mushrooms + rosemary + cheddar cheese, fig danish, fruit, coffee
Dinner - Butternut squash-sage-spinach lasagna with raw nut cheese, salad
It's time to resume your standard diet - new + improved - incorporating the lessons you've learned + tasty, new recipes. I'll explain the in's and out's of reintroduction in more detail in my next post.
“Take care of your body. It’s the only place you have to live.” - Jim Rohn
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