7 Day Refresh Meal Plan - Raw Food Magazine 7 Day Refresh Meal Plan - Raw Food Magazine

7 Day Refresh Meal Plan

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Welcome To The 7 Day Refresh

It’s time to make this your best year ever!  Filled with 7 days of simple, satisfying, and tasty recipes, we guarantee you will never go hungry or feel deprived during this experience.  Getting insanely healthy doesn’t have to be hard, and it shouldn’t be! We make it fun and delicious and can’t wait for you to experience the 7 Day Refresh!

This Meal Plan page is available to Refresh members only. Simply login if you’ve already joined or join today.  Once you’re logged in, this page and every page in the Refresh will become available.

See you inside!

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Welcome To The 7 Day Refresh

It’s time to make this your best year ever!  Filled with 7 days of simple, satisfying, and tasty recipes, we guarantee you will never go hungry or feel deprived during this experience.  Getting insanely healthy doesn’t have to be hard, and it shouldn’t be! We make it fun and delicious and can’t wait for you to experience the 7 Day Refresh!

This Meal Plan page is available to Refresh members only. Simply login if you’ve already joined or join today.  Once you’re logged in, this page and every page in the Refresh will become available.

See you inside!

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IntroDay 1Day 2Day 3Day 4Day 5Day 6Day 7

Welcome!

Welcome and congratulations on taking the first step towards a healthier and more vibrant you.

We want to take the guesswork out of the next 7 days so you can focus on the important stuff. You’ll see each day of the Refresh organized by tabs.  Simply click on a day and it will walk you through everything you need to know… It’s that simple!

We love hearing from you! We are constantly adding, changing and making the Refresh even more delicious, but we can’t do it without your help.  If you there is something we can do better or something you really loved something… LET US KNOW!

Here are two important ways you can help us continue to improve the Refresh:

1. Rate the Recipes

A quick and easy way to let us know whether you like or dislike a recipe is by giving it a rating. We use a star system on a scale from one to five. Rate the recipe by clicking on the number of stars you think it deserves.  Note: if you see a recipe with a low number of stars, it doesn’t necessarily mean it’s not a good recipe. Sometimes it just hasn’t received very many reviews so the ones that are there are weighted more heavily. As more people review the recipe we get better information about its quality.

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2. Click the Orange Rate and Review Button

At the bottom of the page you will see an orange button that says “rate & review.” After completion of the Refresh, click that button to tell us about your experience.  The button will also take you to the finishers form, make sure you click when you’ve successfully completed the Refresh.

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Remember the menu is flexible and is meant to be tailored to your individual needs. Feel free to simplify or substitute similar recipes from the “Recipe Resource” section in the sidebar.  Focus on enjoying this experience and discover what works for you and your body. The more curious you get about how you feel with or without certain foods, the better you’ll be able to maintain your healthy changes after the Refresh is over.  Building healthy habits and LOVING YOUR LIFE is the ultimate goal.

Let’s get started!

You can navigate the Refresh in one of two ways: Online OR Offline.  The Refresh was optimized to work on your smartphone, tablet or laptop.  Simply click on a day and everything you need will be there waiting.  If you prefer to see the recipes in print, we’ve made PDF’s available as well. Many people prefer the digital option because it’s easy to access. Whatever option you choose, we highly suggest downloading the PDF’s as a backup.

If you find yourself with questions or wanting to learn more about eating raw, click on the beginners guide in the menu bar.

One of the unique things about this experience is the strong sense of community. If you have a question or something comes up for you during the Refresh, chances are someone else is currently going through or has already gone through the exact same thing. Don’t be afraid to reach out. We built this community to support each other and the more you reach out and connect with others the more you’ll gain from this experience.

Take a moment here to pause and send yourself a little gratitude for taking this important step towards improving your health. Wherever you are at in your journey, you are an inspiration. To us, to others and to yourself.  Thank you for being bold and taking charge of your own life. Your body and mind will thank you.

Happy Refresh!


Shopping Lists & Meal Plan

There are 3 ways to access the Meal Plan & Shopping List.  You can either download and print them off, click on the image and save it to your hand device OR use our digital check list.  Choose the option that works best for you.

1. Digital Checklist

The digital check list is easy to use. Simply click the little box next to the ingredients you have.  This allows you to easily see what you have and what ingredients you will need.  It will not save, so you will need to keep the screen open.

Shopping List For Produce

* These items may be easier to find at your local health food store or online

Greens & Herbs & Roots

 Romaine – 2 heads
 Arugula – 5 oz bag or carton (2-3 cups)
 Spinach – 16 ounce bag or carton (9 cups)
 Mint – 1 bunch OR 1/2 ounce (1/4 cup)
 Basil – 2 bunches OR 2 ounces (1 1/2 cups)
 Cilantro – 1 bunch (1 cup)
 Fresh ginger – 1 small piece (3 Tbsp)
 Garlic – 2 bulbs (14 cloves)

Fruit:

 Apple – 1
 Bananas – 6
 Grapes – 1 small bag or carton (1 cup)
 Blueberries – 16 oz frozen bag or fresh carton (3 cups)
 Lemons – 2 (3 Tbsp juice)
 Lime – 1 (1 Tbsp juice)
 Oranges – 3
 Pear – 1
 Mango – 1 (or just use 1 cup pineapple)
 Pineapple – 1 small
 Strawberries –  16 oz frozen bag or fresh carton (3 cups)
 Raspberries – 1 small carton (1 cup)
 Watermelon (or another melon) – 1 small (4 cups)
 Cantaloupe – 1 small (3 cups)
 Kiwi – 2
 Young Thai Coconut – 1

Veggies:

 Tomatoes – 4 large OR 6 romaine (4 cups)
 Avocado – 3
 Beet – 1
 Red/orange bell peppers – 5
 Carrots – 5 large
 Cauliflower – 1/2 small head
 Cherry Tomatoes –  1 small container (1 cup)
 Cucumbers – 3
 Mushrooms – 1 carton (1 1/2 cups)
 Scallions/Green onions – 1 bunch (1/2 cup)
 Yellow onion – 1 (1 cup)
 Red onion – 1 (1 cup)
 Sugar Snap Peas (any edible-podded pea) – 2 – 8 oz bag (4 cups)
 Mung Bean Sprouts – 1 small bag (2 cups)
 Portobello Mushrooms Top – 2
 Yellow Squash – 3
 Zucchinis – 5

Liquids

Instead of buying non-dairy milk you can instead use 2 cups of almonds (or any combination of nuts or seeds) and make your own. If you have time, give it a try.  It’s easy, delicious and we will walk you through it.  Click here to learn how to make nut milks.  Store bought will work as well, just be sure to get the unsweetened variety.

 Unsweetened Almond Milk – 1/2 gallon (8 cups)
 Unsweetened Coconut Milk – 1 Quart (1 cup)
 Unsweetened Almond Butter – 5.8 oz / 160 grams (2/3 cup)
 Coconut Oil – 1.84 oz / 52 g (2 Tbsp)
 Olive oil – 1 oz / 28 g (2 Tbsp)
 Maple Syrup – 4 oz / 140 g (5 Tbsp)
 Nama shoyu, tamari, braggs OR coconut aminos – 1 oz / 30 g (2 Tbsp)
 Pure vanilla extract – .5 oz (1 Tbsp)
 Coconut Vinegar or ACV – 3 oz (1/3 cup)

Dry Ingredients

If you ordered the “7 Days Special Ingredients Package” then you DO NOT need to buy the Dry Ingredients.  If you DID NOT order the special ingredients package then you’ll need to get the items listed below.  If you’re not sure, check your email and search for “7 Days Special Ingredients Package”. The Special Ingredients package includes dry ingredients only and does not include spices, teas, or optional items.

 Walnuts – 3 oz (2/3 cup)
 Chia Seeds – 4 oz (2/3 cup)
 Flax Seeds – 1/2 oz (1/2 Tbsp)
 Sesame Seeds – 1/4 cup
 Dried Lentils – 8 oz (1 cup)
 Raisins – 3 oz (1/2 cup)
 Plant-Based Protein Powder OR Chia Seeds – 4 servings
 Raw Cacao Powder – 1.7 oz / 50 g (1/4 cup)
 Cashews – 4 oz (2/3 cup)
 Nutritional Yeast – 1.7 oz (3/4 cup)
 Oats (steel-cut, whole, oat groats) – 2.5 oz (1/2 cup)
 Sun-dried Tomatoes – 1 oz (1/2 cup)

Spices & Tea

 Cinnamon – 2 tsp
 Black pepper – 2 tsp
 Cayenne pepper – 1/2 tsp
 Cumin – 1 tsp
 Curry Powder – 1 tsp
 Garlic Powder – 1/2 tsp
 Oregano – 1 tsp
 Paprika – 1 tsp
 Chili Powder – 1/2 tsp
 Sea salt – 1/2 Tbsp
 Chamomile Tea or your favorite calming tea – 2-7 bags

Optional

These ingredients are not essential.  They show up as optional in several recipes.  If you already have them on hand that’s great, if not, no big deal.

 Coconut Flour – 2 Tbsp*
 Dried Blueberries – 3 Tbsp
 Dijon Mustard – 1 Tbsp
 Turmeric – 1 Tbsp*
 Olives – 3 Tbsp
 Sesame Oil – 1 Tbsp*
 Peppermint oil – 2 drops
 Sriracha – 1/2 Tbsp
 Coconut Water (not needed if you have 1 Thai Coconut) – 1 liter (2 cups)

* These items may be easier to find at your local health food store or online

2. PDF Downloads

This is the PDF with the Shoppings List & Meal Plan.

Click the button below and save it to your computer.  For some computers you’ll need to double click the button and choose to save the link to your computer.   From there you can print it off.

Shopping Lists & Meal Plan PDF

3. Image To View & Screen Capture

We’ve found that some people like to save an image in their phone or they just like seeing a visual of it on our site.  If that sounds like you, click on the image below to enlarge it.

Horizontal Layout:

7 Day Raw Vegan Refresh Meal Plan

Vertical Layout:

7 Day Raw Vegan Refresh Meal Plan Vertical Layout

Shopping List:


PDF Of All 7 Day Refresh Recipes

If you prefer to see the entire week in print, we have that option for you.  The PDF below will give you all of the recipes in week 1.

PDF Download

The following PDF’s cover the Recipes, Shopping Lists and Meal Plan.

PDF’s include two options:

1. The Full Picture – 54 Pages This option has large color photos of the recipes and requires more paper and ink.

2. The Quick List – 17 Pages This option breaks down the recipes, utilizing the fewest number of pages possible.  There are no pictures, only text.

Full Picture Long Version PDFShort Version PDF

Prep For Day 1-4

Prep For Day 1-4

The meal prep sessions ensure that you have quick and easy snacks, simple morning meals and lay the foundation for your afternoon and evening meals. This step is essential in order to guarantee a stress-free and rawtastic week. We don’t want to shake your routine up too much. Having everything ready makes it easy to stick to your healthy plans even after a long work day or when hanger strikes.

Creating new habits takes time. Implementing a meal prep session into your week is an important part of the program.  Many Refresh participants rave about how the weekly meal prep session has helped them to maintain their healthy habits long after the program ended.

There are two preparation sessions a week: the evening before the Refresh starts and on Day 4.  If you follow a normal work week, if would be Sunday and Thursday evenings.

These are great guidelines if you follow an average work week, but you’re welcome to change the prep sessions to work with your schedule. Sunday evening prep is scheduled to ensure you have an easy start of your work week, for instance, if you’d rather switch it to Monday morning, that’s perfectly fine.

The only thing we strongly suggest is doing both prep sessions instead of making the entire meal each day. This is also a great lifelong habit to create beyond the Refresh; such routines make it easier to eat healthy with intention.

1. Soaking Nuts & Pre-Bagging Morning Recipes

Start Soaking Nuts

The sooner you start soaking the better. It's great if you remember to start soaking them in the morning, but it’s also totally fine if you are just starting to soak them now; by the time you get to the recipe, they’ll have soaked long enough. If you want to learn more about the benefits of soaking nuts and seeds, head over to the Nut Milk From Soaked Nuts section, within the “Beverages" sidebar tab.

Below is a quick reference list of all the nuts and seeds to prepare today. Store, cover, and refrigerate them in their separate jars and containers.

  •  1/2 cup walnuts (soak for 1 hour OR overnight)
  •  1/2 cup cashews (soak for 1 hour OR overnight)
  •  1 cup of your choice of raw nuts, optional (if you want to make a Homemade Nut Milk)

Time-saving tip: Store your nuts and seeds in the container that you'll later be using for the recipe itself.

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Freeze Ziplock Bags With The Week's Smoothie Ingredients

Pre-Make Smoothie BagsPre-Make Smoothie Bags

It doesn’t take much time to make a smoothie, but saving even a few more minutes will give you an extra edge over your old morning routine.  You have a few smoothies during the week.

After you finish shopping:

  1. Head to the kitchen.
  2. View the Meal Plan and see which days have smoothies.  Click on the day to get the ingredients list for that smoothie.
  3. Pre-bag the ingredients for each smoothie.
  4. Label the bags with their respective recipe name and whatever additional ingredients may need to be added later (liquid, sweeteners, etc).

Quart-sized Ziplock bags work best, but you can always smash or chop greens to fit into a smaller bag.

When labeling the bag, remember to include anything else that you might need to add into the blender with the smoothie ingredients. When finished, place the smoothie bags in the freezer for a hassle-free treat.

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2. Base Recipes

Blueberry Muffin Bites

blueberry muffin bitesBlueberry Muffin Bites

Time: 20 min | Amount: Used in 2 snacks = 4-6 bites needed

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Directions
  1. Mix together oat flour, cinnamon, blueberries, and sea salt, then add honey and almond butter. Continue mixing until the it’s almost crumbly (it may be easier if you use your hands).
  2. Add almond milk to the mixture until you make a nice dough texture (after adding milk, it’s easier to use a fork).
  3. Roll into 1/2 inch balls. If dough is too sticky, roll the balls in a little oat flour or coconut flour and before shaping the balls in your palms.
  4. Enjoy immediately as a dessert or refrigerate for 30 minutes for 30 minutes. Eat as a snack anytime. Consume within five days.
Nutritional Information (per serving)
Calories:49kcal Fats:2g Protein:1g Carbs:7g

blueberry muffin bites

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Pineapple Melon Chia Fruit Salad

Pineapple Melon Chia Fruit Salad

Time: 10-20 min | Amount: Used in 4 morning snacks

Mornings snacks are important, especially if you need a little more food to carry you into the afternoon.  These snacks keep your energy high and keep you away from the junk food.

Many of us miss this time of the day out of habit.  To make it easy, get your morning snack ready before the day begins. Past reviews have indicated that quick and simple is best.

Your Personal Preference To Fruit, Nuts and Seeds?

Our bodies are unique and learning about your personal preferences is crucial to your health.  For example, some people do not react well to eating a lot of fruit in the day, while others thrive. Some do not react well to eating a lot of nuts and seeds.  Some gain weight after too many nuts and seeds while others seem to do just great.  Eliminating nuts or fruit is not what we are saying (cause that would be terrible on your health), it's about finding the right amounts for you personally.  The macro nutrients are balance in the Refresh, this morning snack is a time to learn about fine tuning your needed and adjusting accordingly.

Here's our suggestions to help make it easy.  Your goal is to find the morning snack that satisfies you and keeps your energy levels at peak performance well into the afternoon.  We suggest making a fruit salad and a chia pudding.  Keep them separate and each morning snack add the desired amount of fruit salad into a bowl and top wine the chia pudding.  Continue to adjust your portions amounts until you find what keep you satisfied until the afternoon meal.  You might find that a piece of fruit is all you need OR you might find that a little extra chia pudding feels better. You might even prefer to forget the fruit salad and go with veggies with zucchini hummus.  We are all different and understanding yourself and your personal food preferences is crucial to your health.

Below we have the fruit salad recipe that is included in your shopping list.  By all means, if you have a favorite fruit like a pear, apple or grapefruit, grab 1 of those and you're good to go.  If you want to save time and be a little easier on your stomach you could go mono fruit and eat a half a watermelon one morning snack and half a cantaloupe the next morning and so on.  If you want to just stick to the menu then jump on down below!  It's delicious!

Pineapple Melon Chia Fruit Salad

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Directions
  1. Chopped all fruit into chances and add to bowl.
  2. Mix orange juice OR unsweetened dairy-free milk and chia in a separate jar with a lid.
  3. Mix all together and enjoy:)
  4. If you would like to spread out the days you eat this salad, keep the chia and salad separate and add the amount of fruit salad you want into a bowl and pour the chia dressing on top.
Nutritional Information (per serving)
Calories:190kcal Fats:3g Protein:5g Carbs:37g
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Here are some fruit ideas if you want to switch up your fruit salad.

Other Fruit Ideas:

  • Go simple'n quick and eat a pieces of fruit or a cup of berries or grapes.
  • If you are trying to lose weight grapefruit, watermelon and any other high water content fruits will help with that.
  • Keep it cool with fruit smoothie popsicles. Just blend your favorite fruit with a little water and place the mixture into a cup with a popsicle stick.
  • For another cool idea try the Cupcake Smoothie Bites
  • Make a Fantastic Fruit Salad.  Click here for Fruit Salad Ideas.
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Taco Meat

Walnut BitesTaco Meat

Time: 13 min | Meals: used in 2-3 meals

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Ingredients
Servings:
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Directions
  1. Combine all ingredients in a food processor. Add a little water if needed.
  2. Place in a sealable container, label, and date.
Nutritional Information (per serving)
Calories:104kcal Fats:9g Protein:3g Carbs:4g

Walnut Bites

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Black Pepper Cashew Cheese

cashew cheeseBlack Pepper Cashew Cheese

Time: 10 min  |  Meals: used in 3 meals

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Ingredients
Servings: Tablespoons
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Directions
  1. Combine ingredients in a food processor, adding enough water to get a smooth consistency (kind of like cream cheese).
  2. Cheese can be shaped into a log on wax paper and rolled in the ground black pepper. It will harden more after being chilled.
  3. Store in a sealable container, label, date, and refrigerate. Consume within seven days.
  4. Use as a dip for veggies, in a collard wrap, as a zuke noodle topping, or with some raw crackers.
  5. To create a crust on the outside of the cheese logs, place in a dehydrator for three hours at 118° (optional).
Nutritional Information (per serving)
Calories:31kcal Fats:2g Protein:1g Carbs:2g

cashew cheese

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Thai Almond Sauce


Thai Almond SauceThai Almond Sauce

Time: 10 min  |   Meals:  used in 2 meals

If you don't have Miso don't worry.  It's a great fermented food that gives your recipe a huge healthy boost but sense it's in only one meal this week we didn't want to add it to your shopping list to help save you money and time.  We use it a lot more in the 21 Day Reset but for now we'll but it aside.

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Ingredients
Servings: Tablespoons
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Directions
  1. Blend the Thai Almond Sauce Ingredients until smooth.
  2. Add water if the result is too thick.
Nutritional Information (per serving)
Calories:37kcal Fats:3g Protein:1g Carbs:2g

thai almond sauce

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Place Lentils In Water

sprouting-lentilsPrep Lentils For Sprouting

Time: 10 min  |  Meals: used in 4 meals

Directions

  1. Place 1 cup dry lentils into a glass jar and fill with filtered water.
  2. Place in the fridge or on the counter and allow to soak for 8 hours.
  3. After soaking rinse and drain several times.
  4. Place the lentils on a sprouting tray or in a container with holes on the bottom. Cover the top with a paper towel and rubber band. You can also use the same glass container you soaked with, just tip the container 45 degrees to allow the excess water to drain.
  5. At least twice daily rinse and spin the excess water out.
  6. After 2-3 days the sprouts should have little tails.  Once you see the tails they are ready. If you start today they will be ready on Day 4 prep session.
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Place Grapes In Freezer

frozen-candy-grapesFreeze 1 cup of grapes OR blueberries

Time: 10 min  |   Meals:  Dessert on Day 2

Day 2's dessert is going to be quick and delicious.  Just wash and freeze a cup of grapes OR blueberries. You can also keep them separate on a sheet, tray, plate or wax paper but it's not mandatory.

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3. Optional

 

Mediterranean Marinated Veggies

marinated-veggeiesMediterranean Marinated Veggies

Time: 10 min  |  Meals: used in 3 meals

This is another veggies chop that you can do now if you would like.  This will be in 3 meals and the first meal is Day 1 evening.  If you have time in the evenings you can wait till then.  If the veggies marinate for an hour or more then they will be softer and tastier, that is why we added it here incase you wanted to start them soaking now for tomorrow nights Curry Soup.  It's up to you, either way it will be great:)

Here is the full recipe below if you want to make it now:

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Ingredients
Veggies
Marinade
Servings:
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Directions
  1. Chopped all veggies to desired size and place in large bowl.
  2. Place all marinade ingredients in small bowl and mix together.
  3. Mix marinade into veggies. Cover, refrigerate and label.
  4. TIP: To save time, place the chopped veggies into a gallon size bag and pour the marinade in the bag. Then shack the bag a few times and place in refrigerator and you're done.
Nutritional Information (per serving)
Calories:198kcal Fats:10g Protein:7g Carbs:25g
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Pre-Bag Your Snacks

Pre-Make Snack Bags

Participants found that having quick access to the daily snacks was a big advantage and really helped to keep them on track, even when it was just a pre-bag veggies.

Pre-made smoothie bags

This step is for you if you’re the type of person who is used to grabbing a coffee or quick breakfast in morning or afternoon; we want to keep your routine as close to your old habits as possible, saving you mental energy and ensuring that you don't miss your snacks.

After you’re finished pre-bagging the smoothie ingredients:

  1. Go through each day and loo at the snack options for the day.
  2. Pre-bag the ingredients for each morning's snack in the first 4 days.
  3. Put them in ziplock bags or small container.
  4. Label with their intended day and anything that needs to be added later (liquid, sweeteners, etc).

When finished, place the snack bags in the fridge or freezer and you are all set for snack time.

Your morning routine will now consist of grabbing a bag and enjoying it on-the-go. This can replace whatever morning ritual you had before and give you a tasty snack when needed.

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Nut or Seed Milk - Optional

Nut Milk From Soaked NutsNut Milk from Soaked Nuts

To make a milk from raw nuts, you’ll first need to choose a nut. Different nuts soak for different amounts of time so be sure to check out the “Soaking Time Chart," Most nuts need to be soaked overnight or for at least a 3-4 hours. Use a high powered blender to process until smooth. Strain and blend with a little salt, dates, and vanilla. Enjoy. Homemade nut milk is soooo much better than store-bought nut milks. just remember since it contains no artificial anything, it goes bad more quickly too. Always smell before you sip!

There are lots of nut milk options, including a quick nut butter alternative to soaking nuts. Head over the the Nut Milks section in the “Beverage” sidebar tab to learn why, how, and which nut or seed milks to make.

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Morning

Strawberry Mint SmoothieStrawberry Mint Smoothie

Remember to add 1 Tbsp of chia seeds OR 1 Tbsp of hemp hearts OR 1 scoop of pea, hemp OR rice protein.

Ingredients & Directions
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Servings:
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Directions
  1. Blend ingredients. Add ice to reach desired consistency. Enjoy!
Nutritional Information (per serving)
Calories:300kcal Fats:1g Protein:6g Carbs:73g

Strawberry Mint Smoothie

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Snack

Fruit Salad OR Favorite Fruit

This can be any type of fruit. Berries are a delicious low sugar option but go for your favorites. If you already made the fruit salad and chia pudding during the prep session then you are good to go.

Split it 1/4 of fruit salad and 1/4 of chia pudding and dig in.  Adjust amounts to your preference.

If you want more fruit salad ideas click here.

Lunch

Taco FiestaTaco Fiesta

Time: 10 min | Servings: 1

You should have most of your bases covered for the taco so all you really need to do is assemble your ingredients and VOILA!

The recipe says guacamole but if you want to save time just top with a few slice of avocado on top.  The recipe also says Taco Meat which you can ignore if you did the prep session.

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18
Ingredients
Lettuce Tacos Filling Recipe
Taco Meat Recipe
Guacamole Recipe
Servings:
Units:
Directions
  1. Place Taco Meat Ingredients in a bowl and mash together until well combined. Add a little lemon juice to soften the taco meat.
  2. Place Guacamole Ingredients into a bowl and mash together until well combined.
  3. Select 1-2 large leaves.
  4. Add taco meat, guacamole, diced tomato, diced onion, cilantro, and cashew cheese and enjoy!
Nutritional Information (per serving)
Calories:333kcal Fats:25g Protein:7g Carbs:23g

taco fiesta

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Snack

blueberry muffin bitesBlueberry Muffin Bites

If you’ve already made these bites then you’re good to tart snacking.

The bites are scheduled for 2 afternoon snacks, with a possible 3rd option. Have about 2-3 bites for each afternoon snack.

To help preserve these bites for the whole week make sure you keep them stored in the fridge.

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Ingredients
Servings: bites
Units:
Directions
  1. Mix together oat flour, cinnamon, blueberries, and sea salt, then add honey and almond butter. Continue mixing until the it’s almost crumbly (it may be easier if you use your hands).
  2. Add almond milk to the mixture until you make a nice dough texture (after adding milk, it’s easier to use a fork).
  3. Roll into 1/2 inch balls. If dough is too sticky, roll the balls in a little oat flour or coconut flour and before shaping the balls in your palms.
  4. Enjoy immediately as a dessert or refrigerate for 30 minutes for 30 minutes. Eat as a snack anytime. Consume within five days.
Nutritional Information (per serving)
Calories:49kcal Fats:2g Protein:1g Carbs:7g

blueberry muffin bites

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Dinner

curry-soup

Coconut Curry Soup

Time: 15 min   |   Servings: 1

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Directions
  1. Take the young thai coconut and cut it in half. To cut the coconut in half, chop in the middle of the coconut while you roll it. That should weaken the coconut in the middle and make it easy to break in half. Scoop out the meat. Put half the meat and water into a container, label date and place in fridge for your future Carrot Ginger Soup. Place the other half of the meat and water in a blender. (if you don't have a coconut just put 1 cup of unsweetened coconut milk and 1/2 Tbsp coconut oil in the blender.)
  2. Place marinated vegetables (save 1/2 cup for the end) and curry powder in the blender and blend to make a smooth puree.
  3. Pour soup into a bowl and garnish with diced vegetables, nutritional yeast and cilantro leaves.
  4. If you will like to warm soup, place in pot on low heat and stir while checking temperature with your finger regularly. It ready once it's warm. If you have a high-powered blender, you should be able to blend the soup on high to warm it up. Enjoy:)
Nutritional Information (per serving)
Calories:259kcal Fats:15g Protein:8g Carbs:30g
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Mediterranean Marinated Veggies Recipe Reference (if needed)

marinated-veggeies

Mediterranean Marinated Veggies

The recipe is below is you haven't already made the veggies during the prep-session.

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Ingredients
Veggies
Marinade
Servings:
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Directions
  1. Chopped all veggies to desired size and place in large bowl.
  2. Place all marinade ingredients in small bowl and mix together.
  3. Mix marinade into veggies. Cover, refrigerate and label.
  4. TIP: To save time, place the chopped veggies into a gallon size bag and pour the marinade in the bag. Then shack the bag a few times and place in refrigerator and you're done.
Nutritional Information (per serving)
Calories:198kcal Fats:10g Protein:7g Carbs:25g
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Dessert

chocolate-avocado-pudding

Chocolate Avocado Pudding

Time: 10 min   |   Servings: 1

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Ingredients
Servings:
Units:
Directions
  1. Place all ingredients in the food processor and blend until smooth.
  2. Top with chopped nuts, cocoa nibs and a mint leaf.
  3. Remember, you can save half of the pudding to make an ice-cream cake for tomorrow night. To see how to make it view tomorrows dessert or head over to desserts and find the "Chocolate Banana Ice Cream Cake". That way you can freeze it now and have it ready for tomorrow night.
Nutritional Information (per serving)
Calories:286kcal Fats:17g Protein:5g Carbs:27g
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Morning

Berry Crunch Smoothie BowlBerry Crunch Smoothie Bowl

Time: 10 min   |   Servings: 1

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Ingredients
Bowl Ingredients
Toppings
Servings:
Units:
Directions
  1. Blend Bowl Ingredients. Add ice to reach desired consistency.
  2. Place blended deliciousness into bowl, add toppings, and enjoy.
Nutritional Information (per serving)
Calories:400kcal Fats:5g Protein:8g Carbs:84g

Berry Crunch Smoothie Bowl

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Snack

Fruit Salad OR Favorite Fruit

This can be any type of fruit. Berries are a delicious low sugar option but go for your favorites. If you already made the fruit salad and chia pudding during the prep session then you are good to go.

Split it 1/3 of fruit salad and 1/3 of chia pudding and dig in.  Adjust amounts to your preference.

If you want more fruit salad ideas click here.

Lunch

crunchy asian peanut saladCrunchy Asian Salad

Time: 15 min   |   Servings: 1

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Ingredients
Salad Ingredients
Dressing Ingredients
Servings:
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Directions
  1. Mix salad ingredients together in a bowl.
  2. Place dressing ingredients into a separate bowl and mix until combined then mix dressing into salad and enjoy.
Nutritional Information (per serving)
Calories:298kcal Fats:13g Protein:11g Carbs:39g

crunchy asian peanut salad

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Snack

Nutty Banana RaisinsNutty Banana Raisins

Time: 31 Seconds | Servings: 1

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Ingredients
Servings:
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Directions
  1. Place ingredients into a bowl, mix, and enjoy. Chop up the banana into slices to give it a bigger feel.
Nutritional Information (per serving)
Calories:211kcal Fats:8g Protein:4g Carbs:34g

Nutty Banana Raisins

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Dinner

Creamy Cashew AlfredoCreamy Cashew Alfredo

Time:  10-15 min   |   Servings: 1

The Cashew Cheese will be involved in 2-3 more meals, so use no more than half of the cheese.

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Ingredients
Servings:
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Directions
  1. Place noodles in a bowl and add mushrooms.
  2. Add 2 tablespoons of water to the Cashew Cheese and mix then pour cheese mixture over noodles and combine.
  3. Top with black pepper, nutritional yeast, oregano, cashew bits, and nutritional yeast.
Nutritional Information (per serving)
Calories:293kcal Fats:15g Protein:15g Carbs:28g

creamy cashew alfredo

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Dessert

frozen-candy-grapes

Candy Grapes OR Blueberries

Quick’n easy dessert option.  Grab your frozen treats and favorite book and enjoy 🙂


Place 1/4 Cup Oats In 2 Cups of Water Tonight

This will be for tomorrow's breakfast.  Simply place 1/4 cup of steel-cut or whole oats (oat groats would also work well) in a cup of water tonight and it will be ready for tomorrow morning's recipe. It will be warm, filling, tasty, and nutritious!

Morning

Maple Walnut OatsMaple Walnut Oats

Time: 5 min | Servings: 1

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Ingredients
Servings:
Units:
Directions
  1. Drain and rinse the oats that have been soaking 6-12 hours. If you didn't soak ingredients overnight, you can use quick oats.
  2. Place oats in blender and add a little hot water. Blend for a few seconds and add the remaining ingredients. Pulse to and add more hot water to the desired consistency you want.
  3. Garnish with dried fruit and nuts.
Nutritional Information (per serving)
Calories:291kcal Fats:11g Protein:7g Carbs:44g

Maple Walnut Oats

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Snack

Fruit Salad OR Favorite Fruit

This can be any type of fruit. Berries are a delicious low sugar option but go for your favorites. If you already made the fruit salad and chia pudding during the prep session then you are good to go.

Split it 1/2 of fruit salad and 1/2 of chia pudding and dig in.  Adjust fruit salad and chia pudding amounts to your preference.

If you want more fruit salad ideas click here.

Lunch

raw-vegan-nachos

Cheesy Nachos with Taco Meat

Time: 5-10 min | Servings: 1

Pro tip: Save a little bit of the cheese for the pizza on day 5.

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7
Ingredients
Servings:
Units:
Directions
  1. Add cucumber slices on plate.
  2. Top with veggies, cheese, taco meat and garnish with cilantro and enjoy.
Nutritional Information (per serving)
Calories:323kcal Fats:19g Protein:12g Carbs:32g
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Snack

blueberry muffin bitesBlueberry Muffin Bites

If you’ve already prepped your bites, go ahead and snack away.

The Blueberry Muffin Bites are also a snack option on day 6.  You might want to set 2-3 aside to put in the freezer till then.

Dinner

Stuffed Bell Peppers

Time: 10 min | Servings: 1

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Ingredients
Servings:
Units:
Directions
  1. Cut off top of bell pepper and spoon out insides. Optional: turn on oven at lowest temp and place bell pepper inside while you prepare the filling. It will be just enough to warm it up without cooking it.
  2. Chopped homemade Mediterranean Marinated Vegetable into smaller pieces.
  3. Mix Mediterranean Marinated Vegetable and Avocados into a guacamole mixture.
  4. Add mixture into bell pepper and enjoy!
Nutritional Information (per serving)
Calories:376kcal Fats:22g Protein:12g Carbs:41g
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Dessert

raw-vegan-hot-chocolate

Raw Hot Chocolate

Time: 5 min | Servings: 1

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