JANUARY 7 Day Meal Plan
Please note! This meal plan is a general guide. I encourage you to follow it, but to stay open to tweaking things to fit your desires and goals. There are recommendations throughout to add more protein, a cooked side, etc. Please adjust things for YOU. The ultimate goal of this meal plan is not to see how “perfectly” you can follow it, but to act as a guide for you to know yourself and your needs more deeply. PLEASE KEEP IN MIND: The purpose of this challenge is deeper self trust, deeper connection to YOU and your needs. So practice noticing how YOU feel, and eating what feels good for YOU. We are all at different stages of life, different locations around the world, in different seasons, etc. Please honor those differences and eat accordingly!
You’ll notice I repeat meals throughout the week. This is something I regularly do. It makes shopping and prep much easier. I don’t mind eating the same meal 2-3 times a week. If this is something you don’t like, you can of course use the recipe document in the community to search for other recipes to replace the duplicates.
BUT if you’re a busy person like most of us, OR you value not spending tons of time in the kitchen, I would encourage you to be open to having the same meals a few times a week. It truly makes things so much easier!
ALSO note that there’s about a 600 calorie difference between the highest calorie day and lowest. Calorie needs fluctuate! Some days we need much more than others. Some days we are much more or less active. Again, you will have to practice paying attention to how you feel. Do NOT be afraid to EAT. But also don’t force yourself to eat more than what feels good. And be open to some days being much bigger food days than others—this is NORMAL and good.
*If at any point you have a question or need me don’t hesitate to reach out!
MONDAY:
*I recommend juicing 3 days worth of juice today (or even Sunday, the day before). Please do not pull your juicer out every day just to make 32oz of juice! You will need 3 32oz jars of apple juice for Monday-Wednesday.
1st Breakfast: 32oz fresh apple juice
2nd Breakfast: Simple banana smoothie
4 bananas, 8 deglet dates (or 4 medjool), 1 TBSP flax meal, 1 tsp cinnamon, 8oz water
*If you would like to add some additional substance/protein to your daily smoothie I recommend Truvani plant based protein powder. One scoop of this will add an additional 130(ish) calories to your daily totals and 20(ish)grams of protein. (The “ish” is an average; the different flavors of Truvani protein powder vary slightly in nutrition). Please feel free to add a scoop of this daily if it serves you. As a breastfeeding mom when this meal plan is being written I really value the added protein to my morning smoothies. Other breastfeeding moms may feel the same as well as women in menopause.
Feel free to reach out to me in the community if you have any questions about this.
Lunch: Raw Tomato Soup (will make enough for today and tomorrow):
Directions: In a blender toss: 3 cups tomatoes 1/4 cup sundried tomatoes 4 deglet dates (or 2 medjool) 1/3 cup sweet onion 1/3 cup hemp seeds 1 tsp dried oregano 2 cloves of garlic 2 TBSP apple cider vinegar (or lemon juice) 2 cups of water Dash of salt to taste
Blend until nice and creamy! You can eat immediately OR pop in the dehydrator to warm up for a half hour or so. I top mine with a sprig of fresh basil and fresh thyme. And a sprinkle more of hemp seeds and paprika.
Dinner: Dinner salad
Directions: In a bowl toss:
2 cups chopped spinach
2 cups chopped romaine
1 cup broccoli sprouts
1 medium sized zucchini (I always spiralize mine)
½ cup chopped tomatoes
½ cup lentil sprouts
1 cup chickpeas (sprouted or cooked)
Dressing:
2TBSP tahini
2TBSP coconut aminos
2TBSP lemon juice
1TBSP maple syrup
Mix the dressing up in a jar and pour over your salad!
*If you would like to add a cooked element to your dinner salad I recommend a cup (or 2) of white rice, a cup (or 2) of quinoa, or a side of potato wedges, a baked potato, or a sweet potato. I transitioned myself to a fully raw diet in this way: by having the big raw salad and a side of potatoes or a cooked grain. I still very much enjoy a salad and grain combo/bowl!
Feel free to do this daily with your raw dish. Often times just a simple side potato or a side of rice can make a meal feel more “complete” and satiating—especially during the winter months. I won’t suggest this daily for the sake of space, but keep in mind you can always tweak the day’s meal with a side of a simple cooked whole food.
Remember—this meal plan is a guide. It is not a commandment set in stone. We all have different needs and preferences so practice tuning in to your body and eating what feels exciting to you!
Daily energy summary: 2,000 calories. 51 grams of protein. 336 grams carbs. 39 grams of fat.
*Energy summary will vary if you added protein powder to your morning smoothie, or a side to your dinner salad.
TUESDAY:
1st Breakfast: 32oz fresh apple juice
2nd Breakfast: Green Smoothie
4 bananas, 8 deglet dates, 1 TBSP daily green boost powder (barley grass juice powder), tiny piece of fresh ginger, 8oz water
Lunch: Other half of the tomato soup with 1 cup of sprouted lentils on top (or another type of sprout you prefer!)
Dinner: Raw Alfredo & Peas
*Feel free to use a rice noodle, a buckwheat noodle, or any other cooked noodle if you want a cooked alternative. All those options would go great with this sauce!
Directions:
One 12oz package of kelp noodles
For the kelp noodles empty the packages into a big bowl. Some people like to prepare them by soaking them in hot water. I prefer the faster method of sprinkling some baking powder all over the noodles and then dumping vinegar over the top. It creates a fizzy reaction that's just fun (lol) and softens them up in just a minute! If they're not totally soft do a second round of baking soda/vinegar. Then take to the sink and rinse the noodles off. :)
For the sauce:
½ cup soaked raw macadamia nuts
½ cup of water
2 TBSP Nutritional yeast
Juice of 1 lemon
1 deglet date
1 tsp Garlic powder
1 tsp Onion powder
dash of salt (optional)
dash of black pepper
Toss all these ingredients in a blender and blend until super smooth and creamy. Then pour over the kelp noodles, mix in your peas (or have them on the side), top with a bit more fresh cracked black pepper, a sprinkle of fresh or dehydrated parsley and enjoy!
Daily energy summary: 1,940 calories. 41 grams of protein. 322 grams carbs. 47 grams of fat.
WEDNESDAY:
1st Breakfast: 32oz apple juice
2nd Breakfast: Chocolate Smoothie
4 bananas, 8 deglet dates, 1 TBSP cacao, 2tsp maca powder, 8oz water
Lunch: Raw Pad Thai (if you wanted to have this cooked you could just replace the kelp noodles with the equivalent ((12oz)) rice noodles).
Directions:
1 12oz package of kelp noodles
1 large noodled zucchini
1 red bell pepper
2 cups of broccoli
2 TBSP coconut aminos
juice of 2 limes
2 TBSP maple syrup
2 tsp garlic powder
1 tsp onion powder
2 TBSP peanut butter
For the kelp noodles empty the package into a big bowl. Some people like to prepare them by soaking them in hot water. I prefer the faster method of sprinkling some baking powder all over the noodles and then dumping vinegar over the top. It creates a fizzy reaction that's just fun (lol) and softens them up in just a minute! If they're not totally soft do a second round of baking soda/vinegar. Then take to the sink and rinse the noodles off. :) The spiralize the zucchini and toss that in with the kelp noodles. Chop up your pepper and broccoli and toss in with the noodles. Combine the rest of the ingredients for the sauce. You can blend it in a blender, or just whisk it together. Pour over the veggies and noodles. If I’ve thought ahead I will allow it all to sit and marinate for a few hours, if I haven’t, I’ll just eat right away. Sometimes I like to transfer it all to a dehydrator sheet to warm it up for a bit too!
Dinner: Greek salad!
In a bowl combine:
1 large chopped cucumber
2 cups chopped cherry tomatoes
1/4 cup chopped red onion
1/3 cup chopped kalamata olives
The juice of 1/2 a lemon
1/4 cup balsamic
A ton of fresh cracked black pepper
And a few sprigs of fresh thyme
Mix that all together. And then add to the top as more as little raw feta as you desire!
For the raw feta: ¾ cup soaked almonds (I also like peanuts too!) with the shell removed—this should be pretty easy if you soak your almonds for about 24 hours. :) 2 1/2 TBSP lemon juice 1/4 tsp salt Toss everything in the food processor and pulse until it looks like feta! The more you process the more it will stick together like a traditional clump of feta. But don’t over process or you’ll have a sour-y almond butter.
Daily energy summary (RAW): 2,046 calories. 40 grams of protein. 360 grams of carbs. 46 grams of fat.
Daily energy summary (COOKED with rice noodles): 2,390 calories. 45 grams of protein. 433 grams of carbs. 47 grams of fat.
*Not mentioning this every day, but PLEASE pay attention to how you feel. These numbers reflect what makes me feel my best at this current stage of my life. I am showing you what works for me. If you need more or less food. Or different food. Honor that!
THURSDAY:
*Today you’re going to juice enough for the next 4 days. Look ahead to see what juices I chose (or, of course, make whatever your heart desires!)
1st Breakfast: 32oz orange/grapefruit juice
2nd Breakfast: Orange Cherry Smoothie
1 mango, 1 cup frozen cherries, 16oz orange juice
Lunch: Vanilla Protein Smoothie
5 bananas, 8 deglet dates, 1 scoop TRUVANI vanilla protein powder, 8oz water
Dinner: Potato nachos (cooked)! OR Another Greek Salad (raw)!
For the nachos slice 2 medium/large potatoes (1/4 inch or less of thickness). If you feel to drizzle a little olive oil on them to help them crisp up, go ahead and do so. Or you can certainly do oil free. Bake at 425 until brown. Then—add whatever toppings you love! I did ½ cup black beans 1 cup sliced mini sweet peppers 2 cups pico which is:
1 cup finely chopped cherry tomatoes
1/4 cup chopped cilantro
1/4 cup finely chopped red onion
A squeeze of lime juice
and dash of salt and pepper
And of course the cheese sauce! Which was:
1/4 Cup soaked macadamia nuts (could use cashews instead)
1/2 Red pepper
¼ cup chopped tomatoes
1 tsp onion powder
1 clove of garlic
1 TBSP coconut aminos
¼ tsp turmeric powder
¼ cup water
Dash of salt
Blend all that up! Top with some more fresh cilantro and chili flakes. You can’t go wrong with nachos—top them with what you love! Such an easy one pan meal!
Another Greek salad!
In a bowl combine:
1 large chopped cucumber
2 cups chopped cherry tomatoes
1/4 cup chopped red onion
1/3 cup chopped kalamata olives
The juice of 1/2 a lemon
1/4 cup balsamic
A ton of fresh cracked black pepper
And a few sprigs of fresh thyme
Mix that all together. And then add to the top as more as little raw feta as you desire!
For the raw feta: ¾ cup soaked almonds (I also like peanuts too!) with the shell removed—this should be pretty easy if you soak your almonds for about 24 hours. :) 2 1/2 TBSP lemon juice 1/4 tsp salt Toss everything in the food processor and pulse until it looks like feta! The more you process the more it will stick together like a traditional clump of feta. But don’t over process or you’ll have a sour-y almond butter.
Daily energy summary (RAW): 2,160 calories. 52 grams of protein. 392 grams of carbs. 35 grams of fat.
Daily energy summary (COOKED WITH POTATO NACHOS) 2,330 calories. 54 grams of protein. 452 grams of carbs. 29 grams of fat.
FRIDAY:
1st Breakfast: 32oz orange juice
2nd Breakfast: Blueberry gingerade!
1/2 cup blueberries, 8 deglet dates, 1/2 a lime, Chunk of fresh ginger the size of your thumbnail, 3-4 bananas, 8oz water
Lunch: Anti inflammatory salad!
For the dressing toss in a blender:
2 TBSP tahini
1 lime
5 deglet dates
1/4 tsp salt
Chunk of fresh ginger and fresh turmeric twice the size of your thumbnail.
3/4 cup water
Blend until smooth!
For the salad:
2 cups romaine
2 cups spinach
1 cup chopped broccoli
1 cup spiralized carrots
1/3 cup shredded purple cabbage
1/3 cup pickled beets
Top with a sprinkle of black pepper and white sesame seeds and done! 🙌🏼
Dinner: Buffalo chickpea bowl! *half of the chickpeas and sauce will be for tomorrow
For the chickpeas I soaked half a cup of dried garbanzo beans for 48 hours and then boiled them for 30 minutes to soften them (you could just eat them raw after the 48 hour soak, but I do prefer them cooked and softened a bit more). Or of course you could use canned chickpeas. *half a cup of dried chickpeas equals a little over 1 cup once soaked/cooked.
Once the chickpeas are ready toss them in a pan with 3/4 cup of my raw buffalo sauce:
1/2 cup soaked cashews (or macadamia nuts, or hemp seeds)
juice of 1 lemon
2 TBSP apple cider vinegar
2 cloves of garlic
2 TBSP coconut aminos
7 deglet dates
1 tsp smoked paprika
As much cayenne as you can tolerate ;)
1/2 cup water
Blend!
I assembled the bowl with 1 cup cooked white rice and a salad consisting of
1 cup romaine
½ cucumber
¼ cup red onion
½ shredded carrot
½ cup cilantro
Topped with a sprinkle of black and white sesame seeds, chili flakes, a sprinkle of dried dill and of course MORE buffalo sauce and done!
Daily energy summary (RAW) 1,950 calories. 41 grams of protein. 332 grams of carbs. 46 grams of fat.
Daily energy summary (COOKED WITH RICE) 2,150 calories. 46 grams of protein. 376 grams of carbs. 46 grams of fat.
SATURDAY:
1st Breakfast: 32oz ABC juice:
5 carrots
4 apples
2 beets
2nd Breakfast: Berry Smoothie!
¼ cup frozen blueberries, ½ cup frozen strawberries, ¼ cup frozen blackberries, 3 bananas, 8 deglet dates, 8oz water
Lunch: Simple Lunch Salad with my favorite dressing!
Directions: In a bowl toss:
4 cups green leaf lettuce
1 medium spiralized zucchini
1 cup cooked or sprouted lentils
¼ cup red onion
3 sheets of crumbled up nori
½ cup chopped basil
Dressing:
2TBSP tahini
2TBSP coconut aminos
2TBSP lemon juice
1TBSP maple syrup
Dinner: Buffalo chickpea bowl!
For the chickpeas I soaked half a cup of dried garbanzo beans for 48 hours and then boiled them for 30 minutes to soften them (you could just eat them raw after the 48 hour soak, but I do prefer them cooked and softened a bit more). Or of course you could use canned chickpeas. *half a cup of dried chickpeas equals a little over 1 cup once soaked/cooked.
Once the chickpeas are ready toss them in a pan with 3/4 cup of my raw buffalo sauce:
1/2 cup soaked cashews (or macadamia nuts, or hemp seeds)
juice of 1 lemon
2 TBSP apple cider vinegar
2 cloves of garlic
2 TBSP coconut aminos
7 deglet dates
1 tsp smoked paprika
As much cayenne as you can tolerate ;)
1/2 cup water
Blend!
I assembled the bowl with 1 cup cooked white rice and a salad consisting of
1 cup romaine
½ cucumber
¼ cup red onion
½ shredded carrot
½ cup cilantro
Topped with a sprinkle of black and white sesame seeds, chili flakes, a sprinkle of dried dill and of course MORE buffalo sauce and done!
Daily energy summary (RAW) 1,735 calories. 43 grams of protein. 279 grams of carbs. 43 grams of fat.
Daily energy summary (COOKED WITH RICE) 1,935 calories. 47 grams of protein. 323 grams of carbs. 44 grams of fat.
SUNDAY:
1st Breakfast: 32oz ABC juice:
5 carrots
4 apples
2 beets
2nd Breakfast: Chocolate Covered Cherry Smoothie!
2 cups frozen cherries, 3 bananas, 2 TBSP cacao powder, 8 oz coconut water (or regular water) 8 deglet dates
Lunch: Anti inflammatory salad!
For the dressing toss in a blender:
2 TBSP tahini
1 lime
5 deglet dates
1/4 tsp salt
Chunk of fresh ginger and fresh turmeric twice the size of your thumbnail.
3/4 cup water
Blend until smooth!
For the salad:
2 cups romaine
2 cups spinach
1 cup chopped broccoli
1 cup spiralized carrots
1/3 cup shredded purple cabbage
1/3 cup pickled beets
Top with a sprinkle of black pepper and white sesame seeds and done!
Dinner: Sticky sesame cauliflower! (makes enough for 2 meals)
(the below is the cooked version. If you would like to do it raw simply cut the cauliflower into bite sized florets and toss it in the sauce listed below replacing the sesame oil with 2 TBSP of tahini. Dehydrate for 6 hours on 115F).
For the cauliflower:
1 head of cauliflower, cut into bite-sized florets
1 1/2 cup cassava flour
1 1/2 cups water, more if needed
Mix the flour and water together and then batter up the cauliflower.
Place on a baking sheet and bake for 25 minutes at 425.
For the sauce combine the following in a sauce pan:
1/2 cup coconut aminos
2 tsp sesame oil
1/4 cup orange juice (or lemon juice)
2 tsp red pepper flakes
1 TBSP onion powder
1 TBSP grated ginger
Bring all of this to a simmer.
Then combine these two ingredients in a separate cup and pour into the rest of the sauce stirring regularly for a few minutes until it thickens up:
2 tbsp arrowroot flour
1/2 cup water
Once it’s all thickened toss the cauliflower in the sauce and done!
I topped mine with some sesame seeds, cilantro and red pepper flakes. And put it all on a cup and a half of white rice! If you are doing raw I would put the cauliflower on a simple salad (your favorite greens, cucumber, onion, carrots).
Daily energy summary (RAW) 1,850 calories. 46 grams of protein. 294 grams of carbs. 44 grams of fat.
Daily energy summary (COOKED) 1,930 calories. 44 grams of protein. 347 grams of carbs. 30 grams of fat.
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