// Meal Plan, Recipes & Shopping list. Meal Plan. Recipes. &Shopping list 7 DAY RAW FOOD PLAN 7 DAY RAW FOOD PLAN. therawfoodkitchen.

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1 // Meal Plan, Recipes & Shopping lis Recipes Meal Plan &Shopping lis herawfoodkichen.com /6

2 // Meal Plan, Recipes & Shopping lis Inroducion Here is your 7 Day Raw Food Meal Plan! Please read his before you ge sared for he week and ge familiar wih he recipes. Look a wha can be made ahead and pre-prepped o save you ime in he kichen during he week. We give you hins where we can for you during he week. We recommend making your breakfass in advance so hey are ready o go in he morning. If you prepare anyhing in advance i should las a week in he fridge. Noe: Any dressings you make for your salads or dinners keep separae unil jus before serving. Our recipes are generous serves so you can have enough o ake for lefovers o work for lunch or ake a breakfas on he run. his also helps you in he kichen wih he amoun of preparaion ime required. If you need a nu milk bag don forge o head o our online sore a and pick up one oday! Have a rawsome week! Amanda herawfoodkichen.com /6

3 7 Day Meal Plan // Meal Plan, Recipes & Shopping lis Noe: Desser suggesions are opional and heir ingrediens are no included in he shopping lis. If you wish o make a desser or wo from he bonus recipe bookle please add he ingrediens o your shopping lis. We have provided some exra blank lines on he shopping lis for you o do so. breakfas lunch dinner Day Apple Pecan Dream wih Almond Milk Reminder: Lefovers of his meal wih be omorrow s breakfas. Hin: Soak almonds for milk day prior. Rocke Almond Salad wih Mined Broccoli Spicy hilli Bowl - a cooked / raw fusion! Reminder: Lefovers of his meal wih be omorrow s lunch. Opional Desser: hunky hoc Mousse! Day Apple Pecan Dream Lefovers wih Almond Milk Spicy hili Bowl Lefovers Avocado & Sun Dried omao Peso Pasa Reminder: Lefovers of his meal wih be omorrow s lunch. Hin: Make he Mango hia Pudding onigh for breakfas. Day 3 Mango hia Pudding Avocado & Sun Dried omao Peso Pasa Lefovers Pomegranae Slaw Salad Reminder: Lefovers of his meal wih be omorrow s lunch. Opional Desser: hunky hoc Mousse, lefover from Monday Hin: Make Bliss balls for omorrow! Day 4 Green Dream Smoohie & Bliss Ball Lefover Pomegranae Slaw Salad heesy Mushroom Burger Reminder: Lefovers of his meal wih be omorrow s lunch. Day 5 oconu Buckwhea runchies Reminder: Lefovers of his meal wih be omorrow s breakfas. Lefover heesy Mushroom Burger arro & urmeric Salad Reminder: Lefovers of his meal wih be omorrow s lunch. Opional Desser: Lefover Bliss Ball Day 6 oconu Buckwhea runchies Lefovers arro & urmeric Salad Lefovers abbage up acos Reminder: Lefovers of his meal wih be omorrow s lunch. Opional Desser: Raspberry oconu Slice Day 7 Blueberry Buer Smoohie & Bliss Ball Lefover abbage up acos Rocke Almond Salad wih Mined Broccoli Opional Desser: Raspberry oconu Slice herawfoodkichen.com 3/6

4 Day Breakfas Apple Pecan Dream: serves /4 sunflower seeds 6 walnus / pecans /4 almonds / chia green apples, diced /4 raisins + exra /4 raisins o sir in /4 dried figs, chopped /4 maple syrup / cinnamon pinch of sea sal shredded coconu o garnish fresh frui of your choice o garnish Soak nus and seeds in a separae bowl, drain. Soak dried frui o sofen, reserving heir soaking waer. Process he nus in food processor, unil jus combined. Add o a big bowl. In a blender, blend he soaked frui (reserve he exra /4 raisins) wih jus enough of he soaked waer o cover o creae a pase. Add o bowl. Add sunflower seeds, chia, cinnamon, chopped apple, figs, sal, exra raisins and maple syrup. Sir. Adjus o ase. Sore in airigh conainer in fridge. o serve, place in bowls, and op wih fresh frui of your choice and shredded coconu, and fresh almond milk. Almond Milk (makes approx lier) almonds, soaked overnigh, drained 3 waer / dropperful vanilla sevia (opional) pinch mineral sal ombine all ingrediens in a blender and blend unil combined. Srain hrough a nu milk bag - any almond pulp lefover keep in freezer (you can use o make bliss balls ec wih). Milk will las for 4-5 days in fridge. Rocke Almond Salad wih Mined Broccoli: serves Ingrediens for he salad: /4 head broccoli, broken ino flores - marinaed in / AV, / raw honey, / olive oil, amari and chopped min /4 cranberries, rough chop / green cabbage, finely shredded /4 chopped almonds /8 red onion, finely sliced 75g rocke Lunch ombine all in a bowl and se aside while you make he dressing. herawfoodkichen.com 4/6

5 Day Lemon Min Dressing /4 cashews, soaked 0 mins o sofen, drained Exra s / miso pase min juice of half a lemon zes of half a lemon 5 drops lemon oil (opional) / clove garlic raw honey Pumpkin Seeds Goji Berries ombine all ingrediens in a high speed blender. Adjus o ase. Pour over salad and serve wih exra pumpkin seeds, goji berries o garnish. Dinner Spicy hilli Bowl - a cooked / raw fusion: serves Ingrediens for he base: cooked quinoa / baby spinach / yellow capsicum chopped / red capsicum chopped carro graed graed beeroo o garnish / mushrooms - sliced cherry omaoes, quarered walnus, soaked, drained, small chop /4 red onion, finely sliced handful orn coriander o Garnish avocado, mashed and exra sprigs of coriander ombine all in a bowl and se aside while you make he chill dressing. hili Dressing / sun-dried omaoes, soaked o sofen, drained salk celery finely chopped /4 red onion Juice of lime 4 omaoes, de-seeded jalapeño pepper mexican chill powder /4 smoked paprika clove garlic jool daes cacao powder amari AV olive oil fresh coriander ombine all in a food processor and process unil jus combined. he chili dressing should be fairly firm and sill a lile chunky. Adjus o ase, sir ino base ingrediens and serve wih coriander o garnish and smashed avocado. Desser Opion: We recommend he hunky hoc Mousse! herawfoodkichen.com 5/6

6 Day Breakfas Apple Pecan Dream Lefovers wih Almond Milk Keep separae unil serving 4 zucchinis - spiralised / sal Lunch Spicy hili Bowl Lefovers Dinner Avocado & Sun Dried omao Peso Pasa: serves Peso Sauce Soak sun dried omaoes for 30 minues in ho waer. Drain and rinse. In a blender add res of ingrediens. Blend slowly. ry o leave he peso consisency a lile chunky. Sir in sal. Keep peso separae from zuchinni unil righ before serving. Hin: Make your mango chia pudding onigh so you can have for breakfas omorrow! / bunch basil /4 sun dried omaoes cloves garlic filered waer - more if needed /4 baby spinach /4 cashews pine nus / lemon juice / AV nuriional yeas / coconu necar exra virgin olive oil - more if needed o Garnish /4 sliced avocado pine nus fresh basil sprigs /4 sal herawfoodkichen.com 6/6

7 Day 3 Mango hia Pudding: serves /4 chia seeds zes of one lemon + exra for garnish juice of lemon mango, + exra for slicing or dicing cinnamon vanilla exrac 5 drops lemon oil (opional) /4 rough chopped almonds almond milk coconu necar or raw agave o Garnish Goji berries handful blueberries sprig of min Blend all ingrediens excep for mango, chia seeds, and chopped almonds. Whisk hia seeds ino mix. Sir in almonds. Adjus o ase. Se aside overnigh in fridge o se. o serve, place sliced or diced mango in boom of glass jar. Pour chia mix ino serving bowls and op wih lemon zes and garnish wih a few goji berries, blueberries and min leaf. Breakfas Lunch Avocado & Sun Dried omao Peso Pasa Lefovers Hin: Make Bliss Balls for breakfas omorrow! Pomegranae Slaw Salad: serves /4 head green cabbage finely sliced /4 head red cabbage, finely sliced spring onion finely sliced carros julienned red capsicum julienned handful chopped fla leaf parsley handful chopped coriander / pomegranae seeds /4 goji berries /4 sunflower seeds / cherry omaoes, quarered ombine all ingrediens in a bowl and oss o combine. Zesy Dressing: lemon juice zes of / lemon zes of / orange / orange juice / cashews - soaked 0 minues and drained shiro miso ahini 4 olive oil sweeener - if needed Waer - if needed Dinner ombine all ingrediens in a blender and blend unil smooh. Add waer o needed o hin. Adjus o ase. Serve on he side. herawfoodkichen.com 7/6

8 Day 4 Breakfas Green Dream Smoohie: serves baby spinach celery salk cucumber zuchinni /4 avocado frozen bananas green apple cinnamon coconu waer spirulina (opional) Place all in a blender and blend unil smooh. Add waer if needed o hin. Adjus o ase. Add ice a end and bliz unil jus combined. Serve. /4 raisins chopped Whisk chia wih he lemon juice and zes and se aside. Mix res of ingrediens in a bowl (excep for ingrediens for rolling he balls in) and mix horoughly. Add he chia and lemon mix and mix again. I s a good idea o work he mixure wih your hands o ge a nice consisency, ready for rolling. Roll ino ball shapes using your hand and hen roll in sesame seeds. Pop in freezer or fridge and allow o se before eaing. Lunch Lefover Pomegranae Slaw Salad ahini Sesame Honey Bliss Balls: Makes approx 6 chia seeds 4 ahini hemp seeds /4 sesame seeds + seeds for rolling in Juice of half a lemon Zes of a lemon coconu flour or almond pulp / cinnamon / shredded coconu meled coconu oil / sunflower seeds, rough chop / raw honey /4 chopped daes herawfoodkichen.com 8/6

9 Day 4 Dinner heesy Mushroom Burger: Serves large fla mushrooms / amari / olive oil / AV De-sem mushrooms and in a bowl combine ingrediens and oss o coa mushrooms. Marinae for 0 minues. heese Layer: /4 soaked cashews, drained nuriional yeas Juice of half a lemon / / olive oil / garlic powder filered waer basil leaves /4 sliced cucumber /4 avocado sliced op wih handful graed carro Dressing o pour over once burger assembled: Splash olive oil Splash apple cider vinegar o assemble place one fla mushroom in middle of plae and spread wih cheese, hen layer up veges and sprinkle wih dressing. Serve wih exra leafy greens of your choice. Noe: Don foege o soak your buckwhea overnigh so is ready for breakfas omorrow! ombine all in a blender and blend unil smooh. Add more waer if needed o ge a smooh consisency. No oo runny hough! opping for mushroom burger: Handful baby spinach leaves /4 sliced zuchinni / sliced omao /8 sliced red onion (half a quarer) herawfoodkichen.com 9/6

10 Day 5 Breakfas oconu Buckwhea runchies: makes cups When ready o ea, serve wih almond milk and some exra goji berries and sliced banana, cacao nibs and a sprinkling of cinnamon. Noe: Make sure you have made your almond milk o serve wih his dish. buckwhea soaked for 8 hours in a nu milk bag, submerged in filered waer, drained, rinsed. / dried desiccaed coconu /4 jool daes pied organic goji berries soaked 0 mins / coconu flakes Zes of one lemon Juice of one lemon coconu necar cinnamon vanilla exrac o Garnish goji berries / sliced banana cacao nibs /4 cinnamon Lunch Lefover heesy Mushroom Burger Dinner arro & urmeric Salad: serves 3 carros - shredded / pumpkin, spiralized or graed leaves kale shredded / pumpkin seeds spring onions, finely sliced /4 basil - orn cherry omaoes, quarered /4 raisins Exra pumpkin seeds o Garnish pumpkin seeds ombine all ingrediens in a large bowl and oss o combine. o a bowl add he sproued buckwhea, desiccaed coconu, goji berries, coconu flakes, lemon zes, lemon juice, sal, vanilla, cinnamon. In a blender add he daes wih waer. Blend unil pase is smooh. Sir hrough he buckwhea mix unil well combined. Adjus o ase. Place in an airigh conainer and keep in fridge unil ready o use for breakfas. Will las abou a week in he fridge. Will also freeze well. herawfoodkichen.com 0/6

11 Day 5 urmeric Dressing: cm piece fresh urmeric urmeric powder /4 cashews, soaked 0 mins, drained coconu necar or raw agave AV shiro miso pase onion powder garlic powder dried basil cm piece ginger /4 olive oil / waer + exra waer o hin if needed cracked black pepper Mix all ingrediens ogeher in a high powered blender. Adjus o ase and use waer o hin ou if necessary. Serve salad wih dressing on he side and exra pumpkin seeds on op. Desser Opion: Lefover Bliss Balls herawfoodkichen.com /6

12 Day 6 Breakfas oconu Buckwhea runchies Lefovers Lunch arro & urmeric Salad Lefovers Dinner abbage up acos: serves -4 Place walnus in food processor and process unil crumbly. Place in a bowl. Add all oher ingrediens o he bowl excep shredded leuce and oss o combine. Adjus o ase. Se aside.guacamole Mash avocado wih lime juice, olive oil, /8 pinch cayenne pepper, chopped coriander, sprinkle of sal and pepper. o assemble place mea in a cabbage leaf and op wih guacamole. Serve. Desser Opion: Raspberry oconu Slice small savoy cabbages o use as cups o serve he acos in. Ingrediens for mea: / walnus (soaked hours and processed in a food processor unil crumbly) omaoe, de-seeded and diced /4 cherry omaoes, quarered /4 corn kernals / diced mushrooms / diced avocado chopped coriander chopped basil chopped daes / shredded leuce diced red onion amari lemon juice garlic power mexican chilli powder (adjus o your level of spiciness!) of chili flakes sal herawfoodkichen.com /6

13 \ Day 7 Blueberry Buer Smoohie: serves and lefover Bliss Ball almond milk blueberries / daes - pied almond nu buer cinnamon maqui or acai powder Breakfas Place all in a blender and blend unil smooh. Add waer if needed o hin. Adjus o ase. Serve. Lunch Lefover abbage up acos Dinner Rocke Almond Salad wih Mined Broccoli (same as Monday Lunch recipe) Desser Opion: Raspberry oconu Slice herawfoodkichen.com 3/6

14 \ Shopping lis Ingrediens Uni Quaniy AV (Apple ider Vinegar) Almonds Almond Nu Buer Avocado Baby Spinach Banana Basil Blueberries Broccoli Buckwhea acao Nibs acao Powder arro ashews ayenne Pepper elery herry omaos hia hill Flakes innamon oconu flour oconu waer oconu necar oconu oil oconu, Shredded ooked Quinoa oriander orn Kernels racked Black Pepper ranberries ucumber Dried Basil Dried flgs bunch head pinch salk handful / herawfoodkichen.com 4/6

15 \ Shopping lis Ingrediens Uni Quaniy Fla Leaf Parsley Fla Mushrooms Fresh Frui (of your choice) Garlic Garlic Powder Ginger Goji Berries Green Apples Green abbage, finely shredded Himalayan rysal Sal Hemp seeds Jalapeno Pepper Kale Lemon Lemon Oil (opional) Leuce, Shredded Lime Mango Maqui powder (or Acai) Medjool Daes Mexican hilli Powder Min, hopped Miso Pase Mushroom, sliced Nuriional Yeas Olive Oil Onion Powder Orange Pecans Pine Nus Pomegranae Seeds Pumpkin Pumpkin Seeds handful large cloves cm leaves drop herawfoodkichen.com 5/6

16 \ Shopping lis Ingrediens Uni Quaniy Raisins Raw Honey Red abbage, finely shredded Red apsicum Red Onion Rocke Savoy abbages Sesame seeds Shiro Miso Smoked Paprika Spring Onion Spirulina (opional) Sun Dried omao Sunflower Seeds Sweeener ahini amari omaoes urmeric urmeric Powder Vanilla Exrac Vanilla Sevia Walnus Waer (filered) Yellow apsicum Zucchini Oher head g small cm drop 3/ / herawfoodkichen.com 6/6