About this menu. If you need to increase your daily calories, simply add more fruit to your breakfast, lunch and dinner.

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2 About this menu plan In order to make the recipes, you will need a blender, citrus juicer and a spirilizer or a julienne slicer (available at kitchen stores). This menu plan is based on 2,200-2,400 calories per day and the calorific value outlined in this plan is a guideline only. You will need to adjust the calories according to your personal needs, which will depend on factors like your age, gender and activity levels. Athletes, pregnant and lactating females may require more calories. If you need to increase your daily calories, simply add more fruit to your breakfast, lunch and dinner. Seeds and Brazil nuts are included in the plan. If you are allergic to seeds and/or nuts, or do not digest them well, simply skip them or replace them with avocado or young coconut flesh. This menu plan is based on the 80/10/10 ratio. This means at least 80% of your total daily calories come from carbohydrates and 10% maximum from fat and protein each day. If you find that you do better on slightly more fat, i.e % per day, please increase the volume of seeds, avocadoes and coconut flesh. We recommend that you keep your fat percentage below 15% of your total daily calories, and ideally at around 10% or less. Each meal has already been calculated and includes total calories. The daily carbohydrate, protein and fat ratio has also been calculated for you at the end of each day. If you would like to track what you are eating, we recommend using free online software called cron-o-meter. You can download it here: During the winter you will need to eat extra calories as your body will be using more energy to keep itself warm. Generally, this can mean approximately extra calories per day. So increase the volume of your fruit meals during the winter months, if you feel the need. You can track your nutrition in cron-o-meter.

3 We recommend that you drink plenty of water when you wake up and before you have your breakfast. You can drink more water minutes before your meals and 1-2 hours following your meals. Shop in advance to ensure that you fruit is ripe and ready to eat so that you always have sufficient produce available to be able to do this lifestyle. If, for any reason, a certain food item in the plan is not available to you, feel free to find similar replacement. Enjoy the recipes! Paul and Yulia Tarbath

4 Day 1: Breakfast: Mono Meal of 1kg/2.2lbs of grapes Calories: 670 Lunch: Green Omega Smoothie ½ cup water 6 medium bananas 2 cups freshly chopped lettuce ½ tablespoon dry chia seeds (add water and soak for 2-4 hours) 1 Brazil nut Blend all the ingredients together until smooth. Calories: 707 Dinner: Course 1: Fresh Salad 1 cup baby spinach 1 bell pepper 1 cup chopped lettuce 4 medium tomatoes Dice the pepper, slice tomatoes and mix well with baby spinach and freshly chopped lettuce. Course 2: Mushroom Stroganoff 100g buckwheat ¼ cup leek (sliced) 3 cups (450g) sweet potatoes (diced) 1 cup white mushrooms (sliced) ½ head lettuce 1 medium cucumber 1 teaspoon dried thyme ¼ cup chopped parsley ¼ cup chopped cilantro

5 Step 1: Cook the buckwheat 1. Place buckwheat into a sauce pan, add 250ml of water and soak for 6-8 hours (or overnight). 2. Add ½ cup of water, bring to a boil and cook over low heat for approx. 5-7 minutes, stirring it a few times. 3. Remove from heat and set aside. Step 2: Make the stroganoff 1. In a large saucepan over medium heat, sauté leek in ½ cup of water or until lightly browned and caramelized - about 5 minutes. 2. Turn the heat up to medium-high, add diced sweet potatoes and enough water to cover them. Cook for about 10 minutes. 3. Add sliced mushrooms and herbs, and cook for 2 more minutes. 4. Separate in half. 5. Blend half of mushroom stroganoff portion. 6. Add the other half of the veggies in and mix well. Step 3:Serve 7. Pour the stroganoff over buckwheat. 8. Serve with lettuce and chopped cucumber. 9. Enjoy! Calories: 917 Calories for the day: 2294 Carbohydrate/protein/fat ratio for the day: 86/7/7

6 Day 2: Breakfast: Mono Meal of 6 medium persimmons Calories: 705 Lunch: Sweet Green Smoothie ½ cup water 8 medium bananas 1 head lettuce ½ tablespoon chia seeds ½ tablespoon hemp seeds (soaked in water) Blend all the ingredients together and drink. Calories: 845 Dinner: Course 1: Fresh Salad 1 medium head iceberg lettuce (chopped) 1 medium cucumber (sliced) 1/3 avocado 1 medium tomato (sliced) Chop up the lettuce, slice cucumber, tomato and avocado and mix well. Course 2: Quinoa, Mushroom and Veggie Risotto 100g dry quinoa 1 cup broccoli (chopped) 1 cup zucchini (chopped) 1 cup red cabbage (chopped) 1 cup mushrooms (chopped) ¼ red bell pepper (chopped) ¼ green bell pepper (chopped) ¼ yellow bell pepper (chopped) 1 tomato (diced)

7 1 teaspoon of each: coriander, thyme and basil 1. Place 100g quinoa in a pot, add ml of water and bring to boil. 2. Lower the heat and cook covered for 15 minutes. 3. Remove the pot from the heat and let quinoa stand for 5 more minutes, covered. 4. At the same time, heat up your nonstick skillet/wok. Add ½ cup of water and chopped veggies with herbs. 5. Cook for 7-10 minutes or until soft, but still crunchy. 6. Add in cooked quinoa, mix well and serve with the salad. 7. Enjoy your meal! Calories: 751 Calories for the day: 2,300 Carbohydrate/protein/fat ratio for the day: 83/7/10

8 Day 3: Breakfast: 4 Medium Cantaloupes eaten on their own, or blended into a milky smoothie Calories: 750 Lunch: Banana Smoothie 8 medium bananas 3 medium celery stalks ½ tablespoon sunflower seeds (pre-soaked in water for 6-8 hours) ½ tablespoon chia seeds Blend all the ingredients together and drink. Calories: 919 Dinner: Course 1: Fresh Salad ½ head of lettuce 1 tomato 1 cucumber 1 bell pepper Chop up all the ingredients and mix into a salad. Course 2: Beans With Pumpkin And Veggies 150g white beans 300g pumpkin 3 medium carrots 1 large red bell pepper 2 large tomatoes ½ teaspoon dried thyme ¼ cup chopped dill ¼ chopped spring onion

9 1. Soak the beans overnight. Drain and rinse. 2. Add the beans to cooking pot. Pour 250ml of water over them, bring the water to boil, reduce the heat and cook the beans for 30 minutes. Stir occasionally. 3. Slice the pumpkin and carrot, and boil in water for 5-7 minutes. 4. Add the tomatoes, bell pepper and thyme, and steam for 1-2 more minutes. 5. Mix the steamed veggies with the beans, add fresh herbs and serve. Calories: 565 Calories for the day: 2235 Carbohydrate/protein/fat ratio for the day: 85/9/6

10 Day 4: Breakfast: Mono Meal of 1.2kg/2.6lb of grapes Calories: 804 Lunch: Banana Smoothie 8 medium bananas ½ head of lettuce ½ tablespoons chia seeds ½ tablespoon hemp seeds (pre-soaked in water) Blend all the ingredients together and enjoy your meal. Calories: 923 Dinner: Course 1: Fresh Salad 1 head red leaf lettuce 1 medium cucumber 1 cup radish ¼ avocado Chop up the lettuce and cucumber, add sliced radish and avocado. Course 2: Polenta With Veggies 150g polenta 2 cups chopped kale 1 cup chopped cauliflower 2 cups mushroom (sliced) 2 medium tomatoes (sliced) Step 1: Cook polenta 1. Bring 3 cups of water to the boil. 2. While whisking gently, pour the polenta into the

11 boiling water in a steady stream. 3. Turn the heat low and continue whisking until the polenta has thickened enough, without sticking to the pan. 4. Cover the polenta and continue cooking for 10 minutes. Stir vigorously every few minutes, making sure that the polenta doesn t stick to the pan. Step2: Make the veggies 1. Boil or steam kale, cauliflower and mushrooms for 2-3 minutes. Step3:Serve 1. Pour hot polenta on a plate and let it cool for a minute. The longer it sits, the more it will thicken. 2. Place the cooked veggies on top and garnish with sliced tomatoes. 3. Serve next to a raw salad and enjoy! Calories: 477 Calories for the day: 2,205 Carbohydrate/protein/fat ratio for the day: 83/7/10

12 Day 5: Breakfast: Apple-Date-Celery Smoothie ½ cup water 3 medium apples 8 medjool dates 2 celery stalks Blend apples, dates and celery stalks with water until smooth, and drink. Calories: 828 Lunch: Green Smoothie 8 medium bananas 2 cups baby spinach ½ tablespoon chia seeds 1 brazil nut Blend together and drink! Calories: 920 Dinner: Course 1: Fresh Salad 1 small head iceberg lettuce (chopped) 1 cup red cabbage (chopped) 1 small carrot (sliced) ½ cup cucumber (sliced) 1 tomato (sliced) Chop all the ingredients up into a salad. Course 2: Peppers Stuffed With Dahl 100g lentils

13 1 medium sweet potato (diced) 1 small carrot (sliced) 1 cup broccoli (chopped) 2 red bell peppers 1 yellow bell pepper ½ large tomato (diced) ½ teaspoon of dried majoram ¼ cup chopped coriander ¼ cup chopped dill 1. Pre-soak the lentils for 6-8 hours in pure water. 2. Rinse them well and drain the water. 3. Use a large saucepan and place the lentils and 300ml of pure water into the pan. 4. Bring to a boil, cover tightly, reduce the heat and simmer until they are tender, which is typically minutes. 5. Remove from heat, drain and set aside. 6. Whilst cooking the lentils, cut bell peppers in half and take the seeds out. 7. Place the pepper in boiling water for 2 minutes to soften them. 8. Take them out of water and place on a plate. 9. Place into the same bowl the diced sweet potato and boil for 5 minutes. 10. Add the broccoli, carrot and tomato and cook again for 3-5 minutes, until soft, but still crunchy. 11. Mix the vegetables together with cooked lentils. 12. Stuff the bell peppers with veggie dahl. 13. Sprinkle with herbs, serve and enjoy. Calories: 579 Calories for the day: 2,328 Carbohydrate/protein/fat ratio for the day: 89/6/5

14 Day 6: Breakfast: Citrus-Berry Smoothie 10 kiwis 1 cup blueberries 1 cup raspberries 1. Peel the kiwis and chop them up roughly. 2. Place the kiwis and berries into a blender. 3. Blend together until smooth. 4. Enjoy! Calories: 737 Lunch: Banana Wraps 7 large bananas 1 head Romaine lettuce Wrap each banana into a lettuce leaf and enjoy! Calories: 953 Dinner: Course 1: Raw Salad 1 head lettuce (any kind) 1 medium cucumber 2 medium tomatoes 1 bell pepper Chop all the ingredients together and place onto a plate. You will serve this salad together with course 2. Course 2: Cauliflower, Eggplant and Sweet Potato Curry ½ cup water 1 medium sweet potato (diced) ½ cup peas 1 cup cauliflower (chopped)

15 1 cup eggplant (diced) 2 tablespoons coconut milk 1 teaspoon turmeric 1 small piece of ginger (grated) ¼ cup chopped cilantro 1. Heat up a wok or non-stick skillet, add the finely chopped vegetables (potato, peas, cauliflower and eggplant), ginger root and curry powder, and cover with ½ cup of water and ½ cup of cup of coconut milk. 2. Mix well, cover and let it cook on low heat for 15 minutes or until softened. 3. Add in some water if needed, so that the veggies are always covered in liquid. 4. Place into a bowl and sprinkle with chopped cilantro. 5. Enjoy! Calories: 506 Calories for the day: 2197 Carbohydrate/protein/fat ratio for the day: 84/7/9

16 Day 7: Breakfast: Mono Meal of 1kg/2.2lb of grapes Calories: 670 Lunch: Banana-Apple-Spinach Smoothie ½ cup of water 4 medium bananas 3 large apples (any variety of your choice) 2 cups baby spinach 1. Peel and de-seed the apples. 2. Roughly chop the apples. 3. Place the water, apples, bananas and spinach into a blender. 4. Blend together. 5. Serve and enjoy! Calories: 781 Dinner: Course 1: Fresh Salad 1 head of lettuce 3 medium tomatoes 1 medium cucumber ¼ cup freshly chopped dill Roughly chop the lettuce, slice tomatoes and cucumber, sprinkle with some chopped dill and enjoy! Course 2: Sweet potato stew 300g sweet potatoes 100g green peas (fresh or frozen) 1 cup pumpkin (diced) 1 cup carrot (chopped) 1 cup broccoli (chopped) 1 cup celery (chopped)

17 1 cup cauliflower (chopped) 1 cup tomatoes ½ cup chopped leek ½ teaspoon thyme ½ teaspoon oregano 1. Place the sweet potato into a bowl, cover with water, bring to a boil and cook for approximately 7-10 minutes. 2. Place all the remaining vegetables into a separate pan, add the dried herbs, cover with water, and bring to the boil. 3. Boil for 3-5 minutes, or until soft, but still crunchy. 4. Place half of the boiled potato and vegetables into a blender, add 1 cup of broth from vegetables and blend together. 5. Pour into a soup bowl and add the remaining vegetables. 6. Serve with the fresh raw salad and enjoy! Calories: 733 Calories for the day: 2185 Carbohydrate/protein/fat ratio for the day: 89/6/5

18 Shopping List for the High raw week: Fruit Quantity Bananas 49 Kiwi 10 green Persimmon 6 Apple Cantaloupe Grapes Blueberries Raspberries 3 medium 3 large 4 medium 2.8kg 1 cup 1 cup Medjool dates 8 Avocado 1 Vegetables and herbs Quantity Bell Peppers 3 any kind 3 red 1 large red 2 yellow 1 green Broccoli 2 medium heads Cauliflower 1 head Cabbage, red 1 medium Celery stalks 7 stalks Eggplant 1 medium Spring Onion 1 small bunch Sweet Potato 10 Zucchini 7

19 Carrots Cucumber Leek 3 small + 3 medium 7 medium 1 stalk Lettuce 8 medium + 1 small + 1 head red leaf + 1 head Romaine Mushrooms Peas Pumpkin Baby Spinach Radish Tomato Marjoram Thyme Kale Basil Dill Cilantro Coriander Turmeric Ginger Oregano Parsley 800g 200g 500g 500g 1 bunch 16 medium 2 large 200g cherry tomatoes ½ teaspoon, dried 3 teaspoons, dried 1 bunch 1 bunch 1 bunch 1 bunch 1 bunch 1 teaspoon 1 small ½ teaspoon, dried ¼ cup Nuts and seeds Brazil Nuts Chia Seeds Hemp Seeds Sunflower Seeds Quantity 2 pieces 2½ tablespoons 1 tablespoon ½ tablespoon

20 Grains, beans and other Buckwheat Quinoa White beans (any variety) Lentils Polenta Coconut milk Quantity 100g 100g 150g 100g 150g 2 tablespoons