Day 15-16
Effortlessly
RAW
SPRING MEAL PLAN
YourFirstMonthRaw.com
FEEL & LOOK AMAZING
Day 15-16 Day 15
Day 16
MEAL 1:
MEAL 1:
SUNSHINE SMOOTHIE WITH A TWIST
DREAMY SMOOTHIE BOWL
Ingredients: »» 2 cups raspberries »» 5 cups orange juice »» pinch of ground cardamom
Preparation: 1. Blend everything together.
Ingredients: »» 6 cups orange juice »» 1/4 pineapple »» 2 cups raspberries
Preparation: 1. Blend in a high speed blender and pour into a bowl. Decorate and serve.
2. Drink slowly or eat with a spoon as a soup.
MEAL 2: APPLES Ingredients: »» 8 apples
Preparation: 1. Wash and eat.
MEAL 2: BANANAS WITH CHOCOLATE SAUCE Ingredients: »» 6 bananas CHOCOLATE SAUCE: »» 2 Medjool dates »» 10 almonds »» 3/4 cup water »» 2 tbsp cacao powder »» 1/4 tsp vanilla powder
Preparation: 1. Cut bananas into small chunks. 2. Add all ingredients for the chocolate sauce to a high-speed blender and blend on high until smooth.
For best results, use this meal plan with “Your First Month Raw” email course. Want more recipes? Join us: EffortlesslyRaw.com
19
Effortlessly
RAW
SPRING MEAL PLAN
YourFirstMonthRaw.com
FEEL & LOOK AMAZING
Shopping list: DAY 22-28 Fruit
Quantity
Storage
Vegetables
Quantity
Storage
apples
12
C
avocado
1
C
bananas
25
C- > R
basil, fresh
3 leaves
R
grapes
2 lbs (1 kg)
R
carrots
1
R
lemons
5
C
celery
1 bunch
R
mangoes
3 cups
C
jalapeno
1 small
C
oranges
21 lbs (10 kg)
C
collard leaf
4
R
papayas
3
C
corn, sweet baby
1 cup
R/F
pineapple
1
C
cucumber
1
R
strawberries, frozen
16 oz (450g)
F
garlic
3 cloves
R
lettuce
3 heads
R
mushrooms, white button
1 cup
R
green onion
bunch
R
red bell pepper
3
C
spinach
6 cups
R
tomatoes, cherry
3 cups
C
tomatoes, medium
8
C
zucchini, medium
6
R
»» »» »» »»
C = counter R = refridgerator F = freezer C -> R = keep it on the counter until it ripens, then transfer it to the refridgerator
PANTRY STAPLES
Make sure your fruit is ripe.
Pantry staples
Quantity
Pantry Staples
Quantity
dates, Medjool
23
hemp seeds
3 tbsp
almond butter
1 tbsp
pine nuts
3 tbsp
sunflower seeds
1/4 cup
tahini
3 tbsp
basil, dried
1/2 tsp
cacao powder
3 tbsp
cumin
1/2 tsp
dill
1 tsp
mustard seeds
1/2 tsp
nutmeg
1/8 tsp
onion powder
1/4 tsp
oregano
1 tsp
parsley
1/2 tsp
paprika, smoked
1 pinch
vanilla powder
1 tsp
tomatoes, sun-dried
1 1/4 cup
For best results, use this meal plan with “Your First Month Raw” email course. Want more recipes? Join us: EffortlesslyRaw.com
25
Effortlessly
RAW
SPRING MEAL PLAN
YourFirstMonthRaw.com
FEEL & LOOK AMAZING
Day 25 MEAL 1:
MEAL 3:
ORANGE JUICE
DELICIOUS BURRITOS
Ingredients:
BURITTOS:
»» 8 cups fresh orange juice
Preparation: 1. Drink slowly.
»» 4 large collard leaves, tough stems removed »» 1 cucumber, julienned »» 1 red bell pepper, cut in strips »» 1 carrot, julienned »» 1 cup cherry tomatoes, halved
MEAL 2: BANANAS Ingredients: »» 6 ripe spotty bananas
Preparation: 1. Peel and eat.
FOOD PREP FOR NEXT RECIPES: BANANA ICE CREAM (for meal #1 tomorrow) Ingredients: »» 4 medium bananas Preparation: 1. Peel the bananas. (Make sure they are spotty.) Put them in a plastic bag and into the freezer. We’re going to make ice-cream tomorrow.
»» 1 cup alfalfa sprouts »» 1/4 avocado, pitted and peeled »» 1 green onion, thinly sliced
SAUCE: »» 1 small zucchini, peeled »» 2 tbsp tahini »» juice of 1 lemon »» 1 small green onion, trimmed, cut in chunks »» 1/2 red bell pepper, stems and seeds removed, cut in chunks »» 1/2 jalapeño chile, stem and seeds removed, cut in chunks
Preparation: 1. Add all ingredients for the sauce to a high speed blender and blend on high until creamy. 2. To assemble the burritos, lay a collard leaf out flat. Put 1-2 tablespoons of the sauce on top of it. 3. Put some of each burrito ingredients on one side of the leaf, but leave the border empty on both ends. 4. Fold in the side borders and roll it up like a burrito. Enjoy!
For best results, use this meal plan with “Your First Month Raw” email course. Want more recipes? Join us: EffortlesslyRaw.com
29
RAW
SPRING MEAL PLAN
YourFirstMonthRaw.com
FEEL & LOOK AMAZING
Day 15-16 Day 15
Day 16
MEAL 1:
MEAL 1:
SUNSHINE SMOOTHIE WITH A TWIST
DREAMY SMOOTHIE BOWL
Ingredients: »» 2 cups raspberries »» 5 cups orange juice »» pinch of ground cardamom
Preparation: 1. Blend everything together.
Ingredients: »» 6 cups orange juice »» 1/4 pineapple »» 2 cups raspberries
Preparation: 1. Blend in a high speed blender and pour into a bowl. Decorate and serve.
2. Drink slowly or eat with a spoon as a soup.
MEAL 2: APPLES Ingredients: »» 8 apples
Preparation: 1. Wash and eat.
MEAL 2: BANANAS WITH CHOCOLATE SAUCE Ingredients: »» 6 bananas CHOCOLATE SAUCE: »» 2 Medjool dates »» 10 almonds »» 3/4 cup water »» 2 tbsp cacao powder »» 1/4 tsp vanilla powder
Preparation: 1. Cut bananas into small chunks. 2. Add all ingredients for the chocolate sauce to a high-speed blender and blend on high until smooth.
For best results, use this meal plan with “Your First Month Raw” email course. Want more recipes? Join us: EffortlesslyRaw.com
19
Effortlessly
RAW
SPRING MEAL PLAN
YourFirstMonthRaw.com
FEEL & LOOK AMAZING
Shopping list: DAY 22-28 Fruit
Quantity
Storage
Vegetables
Quantity
Storage
apples
12
C
avocado
1
C
bananas
25
C- > R
basil, fresh
3 leaves
R
grapes
2 lbs (1 kg)
R
carrots
1
R
lemons
5
C
celery
1 bunch
R
mangoes
3 cups
C
jalapeno
1 small
C
oranges
21 lbs (10 kg)
C
collard leaf
4
R
papayas
3
C
corn, sweet baby
1 cup
R/F
pineapple
1
C
cucumber
1
R
strawberries, frozen
16 oz (450g)
F
garlic
3 cloves
R
lettuce
3 heads
R
mushrooms, white button
1 cup
R
green onion
bunch
R
red bell pepper
3
C
spinach
6 cups
R
tomatoes, cherry
3 cups
C
tomatoes, medium
8
C
zucchini, medium
6
R
»» »» »» »»
C = counter R = refridgerator F = freezer C -> R = keep it on the counter until it ripens, then transfer it to the refridgerator
PANTRY STAPLES
Make sure your fruit is ripe.
Pantry staples
Quantity
Pantry Staples
Quantity
dates, Medjool
23
hemp seeds
3 tbsp
almond butter
1 tbsp
pine nuts
3 tbsp
sunflower seeds
1/4 cup
tahini
3 tbsp
basil, dried
1/2 tsp
cacao powder
3 tbsp
cumin
1/2 tsp
dill
1 tsp
mustard seeds
1/2 tsp
nutmeg
1/8 tsp
onion powder
1/4 tsp
oregano
1 tsp
parsley
1/2 tsp
paprika, smoked
1 pinch
vanilla powder
1 tsp
tomatoes, sun-dried
1 1/4 cup
For best results, use this meal plan with “Your First Month Raw” email course. Want more recipes? Join us: EffortlesslyRaw.com
25
Effortlessly
RAW
SPRING MEAL PLAN
YourFirstMonthRaw.com
FEEL & LOOK AMAZING
Day 25 MEAL 1:
MEAL 3:
ORANGE JUICE
DELICIOUS BURRITOS
Ingredients:
BURITTOS:
»» 8 cups fresh orange juice
Preparation: 1. Drink slowly.
»» 4 large collard leaves, tough stems removed »» 1 cucumber, julienned »» 1 red bell pepper, cut in strips »» 1 carrot, julienned »» 1 cup cherry tomatoes, halved
MEAL 2: BANANAS Ingredients: »» 6 ripe spotty bananas
Preparation: 1. Peel and eat.
FOOD PREP FOR NEXT RECIPES: BANANA ICE CREAM (for meal #1 tomorrow) Ingredients: »» 4 medium bananas Preparation: 1. Peel the bananas. (Make sure they are spotty.) Put them in a plastic bag and into the freezer. We’re going to make ice-cream tomorrow.
»» 1 cup alfalfa sprouts »» 1/4 avocado, pitted and peeled »» 1 green onion, thinly sliced
SAUCE: »» 1 small zucchini, peeled »» 2 tbsp tahini »» juice of 1 lemon »» 1 small green onion, trimmed, cut in chunks »» 1/2 red bell pepper, stems and seeds removed, cut in chunks »» 1/2 jalapeño chile, stem and seeds removed, cut in chunks
Preparation: 1. Add all ingredients for the sauce to a high speed blender and blend on high until creamy. 2. To assemble the burritos, lay a collard leaf out flat. Put 1-2 tablespoons of the sauce on top of it. 3. Put some of each burrito ingredients on one side of the leaf, but leave the border empty on both ends. 4. Fold in the side borders and roll it up like a burrito. Enjoy!
For best results, use this meal plan with “Your First Month Raw” email course. Want more recipes? Join us: EffortlesslyRaw.com
29
