Sample 7 Day Meal Plan by Melanie Spruce. Meal MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY. Crunchy Coconut Hemp Fruit Salad

Transcription

1 Meal MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST Potassium Punch Juice 32ozs + 1 serving of any fruit Fruit Serenity Juice 32 ozs + 1 serving of any fruit Blueberry Coconut Joy Smoothie Crunchy Coconut Hemp Fruit Salad Orange Turmeric Smoothie Sweet Potato Breakfast Hash So Relaxing Juice 32ozs + 1 serving of any fruit SNACK Chocolate Protein Snack Bars Cacao Hemp Shake Large bowl of watermelon Large bowl of pineapple Large bowl of cantaloupe Large bowl of mixed berries 3 Ingredient Energy Bars LUNCH Baked Yam and Spinach Lentil Salad Raw Spaghetti Marinara Lemon Basil Pasta Salad MexiRawco Salad Carrots and Apples with Cinnamon and Almond Butter Wraps with Onion and Red Pepper Spread Almond Fruity Delight Smoothie DINNER Brown Rice Pasta with Broccoli and Sundried Tomatoes Cabbage Tofu Saute Collard Burrito Moroccan Bean Tagine Black Bean Quinoa Burger Rawganic Thick Chili White Bean Zucchini Over Rice SNACK Watermelon Slushie Strawberries and Cream Smoothie Carob Pudding Pears with Chocolate Sauce 2-3 Pears Cinnamon Nutmeg Truffles 2-3 Apples

2 BREAKFAST RECIPES (serves 1) Potassium Punch Juice Handful of parsley 5 carrots 5 ribs celery 1 tomato Fruit Serenity Juice 1 peach, pitted 2 oranges 1 papaya, seeded So Relaxing Juice 8 ribs celery 2 green apples Blueberry Coconut Joy Smoothie 2 cups frozen blueberries 5 pitted dates 1 piece fresh ginger, grated 1/3 cup coconut milk 1 teaspoon grated coconut for garnish 1 cup coconut water 1 teaspoon tocotrienols. Crunchy Coconut Hemp Fruit Salad 2 bananas, sliced 2 small apples, chopped 1 tablespoon maple syrup 2 tablespoons shredded coconut 2 tablespoons hemp seeds 2 tablespoons sunflower seeds Mix in a bowl and serve immediately.

3 Turmeric Orange Smoothie 1 cup almond milk 2 frozen bananas 1 large orange, peeled 1 tablespoon maple syrup ½ teaspoon cinnamon 1 teaspoon turmeric Sweet Potato Breakfast Hash 1 sweet potato 1 teaspoon coconut oil ½ red bell pepper, chopped ½ onion, chopped 2 garlic cloves, finely chopped ¼ teaspoon Himalayan salt Chop sweet potato into 1 pieces and steam for 5-7 minutes until just soft. While sweet potatoes are steaming, heat a skillet on medium and add coconut oil. Add bell peppers and onions and cook about 7 minutes until slightly tender. Add garlic, salt and sweet potato chunks. Cook another 5 minutes and serve.

4 LUNCH RECIPES (serves 1-2) Baked Yam and Spinach Lentil Salad

5 Raw Spaghetti Marinara

6 Lemon Basil Pasta Salad

7 MexiRawco Salad Carrots and Apples with Cinnamon and Almond Butter

8 Wraps with Onion and Red Pepper Spread Almond Fruity Delight Smoothie

9 DINNER RECIPES (serves 3-4) Brown Rice Pasta with Broccoli and Sundried Tomatoes Cabbage Tofu Saute

10 Collard Burrito

11 Moroccan Bean Tagine

12 Black Bean Quinoa Burger

13 Rawganic Thick Chili

14 White Bean Zucchini over Rice

15 SNACK RECIPES Cacao Hemp Shake (serves 1) Watermelon Slushie (serves 2) Strawberries and Cream Smoothie (serves 2)

16 Carob Pudding (serves 1) Pears with Chocolate Sauce (serves 1)

17 Chocolate Protein Snack Bars (serves 4) 3 Ingredient Energy Bars (serves 4)

18 Cinnamon Nutmeg Truffles (serves 4)