M E A L P L A N .

This is a typical day of what I eat. This it what works for ME! I do not recommend that you try this lifestyle out until you have spoken with a doctor. Everyone will react differently to a lifestyle like this one. I always encourage more fruits and vegetables in everyone’s diet! Everyone needs more green. However, I do not know your medical condition or state of health, so definitely discuss with a doctor if you are considering becoming a Raw ‘Til 4 mostly vegan! Anyways, here are some examples of what I eat in a day, as well as a shopping list of what I think is great to have in the house.

D A Y 1

BREAKFAST

Large glass of water 30 minutes before meal

A giant green smoothie to sip on throughout the morning.

(frozen bananas, frozen pineapple or mango, a large handful of spinach, coconut water, cucumber, spirulina, maca powder, and just a few drops of stevia-I used to use stevia often, however, I tend to use it a lot less now that I have become accustomed to the raw, earthy taste of real food)

*more smoothie recipes HERE

LUNCH

Large glass of water 30 minutes before meal

Large bowl of assorted fruits and a plate of veggies with hummus on the side

*only eat until you are full. When full, you can put your bowl in the fridge and wait until you feel hungry again

DINNER

Large glass of water 30 minutes before meal

Large green salad with vegetables:

(carrots, celery, onions, cucumbers, tomatoes, etc) and roasted veggies:

(cauliflower, onions, peppers, zucchini, squash, pineapple) with a bunch of spices

If transitioning: Small serving of salmon, tuna, or shrimp on the side

*snacks in case you’re still hungry are veggies and hummus, granola balls, popcorn, or just some crunchy granola alone

D A Y 2

BREAKFAST

Large glass of water 30 minutes before meal

Large green smoothie or large bowl of one fruit: (mangoes, melons, oranges, etc)

 

LUNCH

Large glass of water 30 minutes before meal

Large salad with veggies and a smoothie bowl (acai, sorbet, nicecream)

DINNER

Large glass of water 30 minutes before meal

Eat raw veggies and hummus prior to meal for better digestion

Burrito bowl: brown rice, sautéed peppers and onions, sweet corn, chopped lettuce and spinach, pico de gallo, guacamole, and salsa

 

D A Y 3

BREAKFAST

Large glass of water 30 minutes before meal

Large berry smoothie

 

LUNCH

Large glass of water 30 minutes before meal

Large plate of veggies and hummus

Rice cakes or lettuce wraps with avacado, tomato, cucumber, sprouts, Himalayan salt, and pepper)

 

DINNER

Large glass of water 30 minutes before meal

Large bowl of steamed veggies (broccoli, mushrooms, carrots, etc), spring rolls (romaine, carrots, red cabbage, cucumber, mango) or a light, vegetable broth soup

SUSHI NIGHT! Sushi loaded with lettuce, mango, avacado, cucumber, and drizzled with a creamy, plant-based sauce

If transitioning: Add boiled shrimp to your sushi!

(you can make TONS of different sushi combinations)

M Y K I T C H E N

FRIDGE

FRUIT

* = seasonal

apples, bananas, blackberries*, blueberries*, cantaloupe*, clementines, grapes, lemons, limes, mangoes*, oranges, peaches*, pears*, pineapple, pitaya, plums, raspberries*, strawberries, watermelon*

VEGGIES

* = seasonal

asparagus*, avocado, bok choy, bell peppers, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, garlic, onions, potato, pumpkin*, romaine lettuce, spinach, snowpeas, squash*, sweet potato, tomatoes, zucchini*

CONDIMENTS

maple syrup (organic)

raspberry jam (organic, no sugar)

hummus

homemade guacamole

peach/mango salsa (or any homemade salsa)

sriracha sauce

coconut aminos

sesame oil (not for cooking)

homemade dressing (balsamic, raspberry)

herbs/spices (basil, cilantro, dill, garlic, ginger, mint, oregano, parsley, rosemary, sage, thyme, red pepper)

coconut shavings

BEVERAGES

almond milk (unsweetened, vanilla)

coconut water

red/white wine

ETC.

coconut yogurt

capers

medjool dates

apple sauce (unsweetened, just apples)

leftovers 😉

PANTRY

(all gluten, dairy, and egg free)

WRAPS

almond flour tortillas

rice paper

nori sushi sheets

CEREALS

rolled oats

granola

mini granola bites (made good brand)

SNACKS

pretzels (MOM’S)

crackers (MOM’S)

dried cranberries

TERRA chips

Larabars

SEEDS

pumpkin

chia

hemp hearts

flax

sesame

celery

popcorn kernels

sunflower

NUTS

cashews

walnuts

almonds

pecans

CANNED GOODS

almond butter

tomato paste

diced tomatoes (organic or from garden)

sweet corn

black beans

chickpeas (bagged)

lentils (bagged)

vegetable stock (low sodium, oil free)

coconut cream

If transitioning: tuna (hook & line, troll & pole)

'GRAINS'

spaghetti noodles (brown rice)

ramen noodles (lotus, brown rice)

brown rice

sushi rice

ancient grain medley

quinoa

POWDERS

sunwarrior protein powder (chocolate)

maca

matcha

spirulina

cacao

açaí

SWEETENER

If transitioning: honey

raw coconut crystals (like brown sugar)

molasses

stevia drops

BAKING

arrowroot powder

baking soda

baking powder

vanilla extract

cacao nibs

dark chocolate

SEASONINGS

allspice, basil, black pepper, chili powder, cilantro, cinnamon, cumin, curry powder, garlic powder, ground cloves, ground ginger, himalayan pink salt, nutmeg, old bay, onion powder, oregano, paprika, parsley, red pepper,rosemary, sage, sea salt, season all, tarragon, turmeric, thyme

ETC.

loose tea (green, black, herbal, mango, peach)

vinegar

coconut oil

olive oil

FREEZER

SEAFOOD (if transitioning)

salmon (fresh, wild caught, alaskan)

shrimp

VEGGIES

veggie burgers

artichoke hearts

broccoli

green beans

DESSERT

100% real fruit popsicles

italian ice

homemade coconut cream ice cream

FRUIT

bananas (sealed in glass container or freezer bag)

mangoes

pineapples

blueberries

strawberries

raspberries

pomegranates

grapes