1
2
Welcome, Highly Raw-some Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you. You are unique. What works for you as an individual is unique to you and only you. That s why there is a meal plan for everyone! Whether it s 100% Raw, High Raw or a combination of the two, I want you to make this plan your own and make choices that work best for you. I will design each weekly menu to have a lot of different recipes - but that is so you can discover what works best for you! If you don t like one, you can always substitute it with another. In the mood for a smoothie instead of the veggie wrap? By all means, make the smoothie! I want you to learn to listen to your intuition and make the healthiest, best choice for you. 3
If you think a recipe involves too much prep or time, go ahead and make something else from the menu or add a simple salad. This menu isn t written in stone. It s a living tool for you. You can move things around, swap things out or make a substitution. What s important is that you are eating raw, vibrant, living foods. Thank You for joining the Raw Is Sexy Membership Community! It s time to get Raw, Healthy and Sexy! Lauren DeYenno CEO, Raw Is Sexy Raw Chef, Certified in Plant Based Nutrition 4
Breakfast Snack 1 Lunch Snack 2 Dinner Notes Monday Smoothie Banana with almond butter Tuesday Oatmeal and Fruit Wednesday Banana Pumpkin Pancakes Thursday Oatmeal and Fruit Veggies and raw hummus Sliced apples with cinnamon and nut butter Banana with almond butter Friday Smoothie Veggies and raw hummus Saturday Banana Pumpkin Pancakes Raw Sandwich Sunday Smoothie or juice Fruit of your choice Raw Sandwich with sprouted bread Fruit of your choice Steamed/Cooked Dinner of your choice Veggie Wraps Raw Balls Steamed/Cooked Dinner of your choice Large Veggie Salad Raw Sandwich with sprouted bread Veggie Wraps Large Veggie Salad Fruit of your choice Raw Balls Fruit of your choice Banana with nut butter Steamed/Cooked Dinner of your choice Steamed/Cooked Dinner of your choice Steamed/Cooked Dinner of your choice Steamed/Cooked Dinner of your choice Veggie Wrap Raw Balls Steamed/Cooked Dinner of your choice 5
WARM WATER WITH LEMON THE BEST WAY TO BEGIN YOUR DAY! Before anything else, start your day off with some warm lemon water! Juice of 1 or 2 lemons Warm Water Beginning your day with a big mug of warm water and lemon does several things. During the night while you are asleep your body is working hard to eliminate toxins from the day. When you wake in the morning, it s important to help move the toxins out of your body and eliminate them! Clean out your system! Then follow with your breakfast! Lemon juice is an amazing detoxifier. I like to think of it as soap for the inside of my body. It helps to cleanse the system and move everything along. 6
GREEN JUICE MY GO-TO GREEN JUICE 1 cucumber 1 cup of spinach 6 stalks of celery 1 green apple 1 lemon 1 inch piece of ginger Put the spinach through the juicer first and then follow with the cucumber (this helps push the spinach through). Juice the rest of the ingredients. Sometimes it also helps to fold the ginger inside a spinach leaf or romaine leaf to push it through the juicer as well. If you would like it sweeter you can add another apple or a few carrots! 7
JUICES APPLE GINGER BLAST 2-3 red apples 1 lemon 1 inch chunk of ginger 2-3 medium sized beets CARROT ZINGER 4-5 large carrots Juice of 2 oranges 1 cup of spinach 1 lemon 1 inch chunk of ginger (optional) APPLE CINNAMON GINGER 4-5 apples 1 inch chunk of ginger Juice apples and ginger and add cinnamon, nutmeg and allspice. Warm on stove if desired. CARROT APPLE KALE 4-5 large carrots 1 bunch of kale 2 green apples 1 lemon 8
SMOOTHIES GREEN SMOOTHIE 2 cups of organic spinach 1 ripe banana 1 cup of hemp milk Spring water Blend! ORANGE CREAMSICLE 2 frozen ripe bananas Juice of 2 oranges 2 tbsp of coconut oil Blend! BANANA DATE SHAKE 2 frozen bananas 1 cup of medjool dates Add hemp milk or spring water Blend! 9
BERRY SIMPLE PROTEIN SMOOTHIE 1 frozen ripe banana 2 cups of fresh strawberries 1 scoop of Sunwarrior Warrior Blend in Vanilla (optional) Spring water/hemp milk/almond milk Blend! CHOCOLATE BANANA DREAM 2 frozen bananas 2 tablespoons of your favorite raw nut butter ½ cup of raw cacao nibs hemp milk Blend! 10
BANANA PUMPKIN PANCAKES Instructions on next page! 11
BANANA PUMPKIN PANCAKES 1. Mash 2 ripe bananas into a mixing bowl with a fork. Really mash them up. Mash Mash Mash! 2. Add 2 HEAPING tablespoons of organic pumpkin puree (organic canned pumpkin puree is fine- you can find it in almost every store right now) 3. Add 1/2 cup of old fashioned rolled oats Mix this together well with a fork or spoon. 4. Add a teaspoon of all spice and a teaspoon of cinnamon. Add more if you prefer. Mix again until blended. Note: you could easily put these in the dehydrator to make them raw, but since this is a recipe for EVERYONE, I did them in a pan on the stove top traditional pancake style. You can also use a griddle. 5. Heat a pan on the stove and add a dab of Earth Balance (soy free vegan buttery spread) OR butter if that is what you prefer, to coat the pan so that the pancakes don t stick! 6. Using a spoon, scoop 2 or 3 dollops of the mixture onto the pan and flatten a bit with the fork or spoon. (these don t pour out like traditional pancake batter, so you need to flatten them they remind me of the consistency of making potato-pancakes). 7. Let cook for 30 seconds to a minute on one side and then flip. Repeat. Do this until they are slightly golden brown and crispier on the outside. Stack on a plate and serve with berries, sliced bananas, or any other fruit topping! Dust with cinnamon and add a drizzle of agave or maple syrup and you are GOLDEN! 12
BOWL OF FRESH FRUIT This breakfast option is completely up to you to customize. I ve included photos below of some of my favorite fruit bowls that I ve made for breakfast. Some are a mix of fruits, some are a mix of fruits, nuts and avocado, and some I even sprinkle some hemp seed or cinnamon on. You can always add a spoonful of your favorite raw nut butter too! This is a bowl of chopped peaches, banana and avocado. I added a sprinkle of raw walnuts and cinnamon. It s delicious! 13
Breakfast can be so SIMPLE! Beginning your day with a smoothie or with a bowl of fresh fruit is such a delicious and easy way to start the day! Add a sprinkle of HEMP SEEDS to your fruit for a superfood punch! 14
SNACK OPTIONS Dates stuffed with raw almond butter are one of my absolute favorite snacks! They give you a punch of energy when you need it and a feeling of satiety. The best part is that they taste INCREDIBLE! To recreate this picture on the left, use Medjool dates which are large and sweet, take the pits out, and use a spoon or a knife to add almond butter. Squeeze together and you are done! This is a great mid day snack, pre-workout snack or on the go snack! 15
SNACK OPTIONS Sliced fruit with nut butter, crunchy veggies, a handful of raw nuts, a small smoothie, half a cantaloupe, crunchy veggies with guacamole these are all great snacks to munch on when you need to! 16
RAW ZUCCHINI HUMMUS Hummus is one of my favorite dips. You can add it to everything, from salads to wraps to sandwiches OR just use it to dip your favorite veggies! 2 zucchini, chopped ½ cup lemon juice 1 tsp salt 1 ½ tsp cumin 1 cup raw tahini 4 tbsp olive oil ½ cup raw sesame seeds You can also add onions, jalapeno or bell peppers! 17
SALADS There are so many ways to make a salad. From cabbage to spinach to kale to romaine plus all of your favorite veggies take the time to make your salad special! 18
SALADS Use lots of colorful organic veggies! Add a healthy fat like avocado or olives! EASY SALAD DRESSINGS Squeeze lemon juice over your salad and add sea salt and dill. Squeeze an orange over your salad and drizzle some flax seed oil, raw hemp oil or extra virgin olive oil. Add a dash of sea salt and ground pepper. For an Asian flavor to a cabbage salad, add Nama Shoyu which is a raw, unpasteurized soy sauce. For a Raspberry vinaigrette, blend raspberries, apple cider vinegar, stevia and a high quality Dijon mustard together. 19
WRAPS Veggie wraps are an easy meal to make! De-stem the bottom of the collard leaf in the same way that you did for the banana sushi. Add your favorite veggies (or even use leftover salad!). Add a spoonful of guacamole, mustard, nama shoyu or salsa and ROLL! You can also use two collard leaves, overlapping the bottoms together, lay the veggies in the middle, fold the sides in like you would a burrito, and then roll it up. This makes a nice snug wrap! 20
WRAPS AND SANDWICHES HUMMUS AVOCADO WRAPS Choose your greens for the wrap. Add avocado, tomato, lettuce, carrots and your favorite raw hummus. SUNNY BANANA SANDWICH 2 slices of Ezekiel bread (or other raw sprouted bread) Sliced banana Raw almond butter Sprinkle with sunflower seeds RAW TOMATO BASIL SANDWICH 2 slices of your favorite raw sprouted bread (you could also do this in a flax wrap) Layer spinach, basil, roma tomatoes, avocado, and sundried tomato. Season with oregano, sea salt and ground pepper. 21
PLANT BASED COOKED IDEAS LEMON QUINOA CHICKPEA SALAD Cook quinoa according to instructions. Add juice of one lemon, 3 chopped avocados, diced cherry tomatoes, 2 cups of chickpeas, chopped cilantro and sea salt to taste. 22
HUMMUS AND AVOCADO TOASTS WITH ROASTED TOMATOES PLANT BASED COOKED IDEAS ROASTED ASPARAGUS, POTATOES, ONIONS AND GARLIC 23
DESSERT - RAW SEXY BALLS This my go-to snack and dessert! CHOCOLATE RAW BALLS: 15 medjool dates (remove pits) About a cup to a cup and a half of unsweetened organic shredded coconut Teaspoon of sea salt Half cup of raw cacao powder To make a PUMPKIN SPICE version, skip the raw cacao powder and add cinnamon and allspice instead! 24
DESSERT - SMOOTHIE POPS This is another healthy, delicious dessert! Make your favorite smoothie and pour it into popsicle molds and freeze! To get a layered effect, fill the popsicle molds half way with one kind of smoothie and set in freezer for about 20 minutes until slightly firm. Then make another type of smoothie and fill the rest of the mold. Insert popsicle stick and place back in the freezer. 25
26