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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 or Juice Fruit Raw Soup with sliced avocado Fruit or Crunchy Veggies Raw Veggie Lasagna Tuesday Wednesday Thursday Mixed Fruit with Hemp Seeds and Almond Butter Oatmeal with berries and cinnamon Mixed Fruit with Hemp Seeds and Almond Butter Crunchy Veggies and raw dip Dates with Almond Butter Crunchy Veggies and raw dip Raw Veggie Lasagna Veggie Wrap or Veggie Sandwich Raw Soup with sliced avocado Friday Smoothie or Juice Fruit Veggie Wrap or Veggie Sandwich Fruit Smoothie Fruit Crunchy Veggies Steamed/Cooked Dinner of your choice Raw Veggie Lasagna Steamed/Cooked Dinner of your choice Raw Veggie Lasagna Saturday Oatmeal with berries and cinnamon Dates with Almond Butter Raw Veggie Lasagna Fruit or Small Smoothie Steamed/Cooked Dinner of your choice Sunday Smoothie Crunchy Veggies and raw dip Large Veggie Salad Fruit 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 Raw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan GREEN JUICE 2 large kale leaves 1 bunch of celery 2 green apples 1 lemon 2 inch piece of ginger Put the kale through the juicer first and then follow with the celery (this helps push the kale through). Juice the rest of the ingredients! 7
JUICES Raw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan APPLE BEET BLAST 1 large red apple 5 or 6 large carrots 1 inch chunk of ginger 2-3 medium sized beets 1 large cucumber 8
JUICES CARROT APPLE KALE 4-5 large carrots 1 bunch of kale 2 green apples 1 lemon 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. PINEAPPLE BEET 1 cucumber 1 beet 1 cup of pineapple 9
SMOOTHIES CREAMY GREEN DREAM 1 avocado 1 ripe banana 1 cup of baby spinach 1 cup of frozen pineapple 1 cup of hemp milk Spring water Blend! TROPICAL DREAM 2 ripe bananas 1 orange 1 cup frozen pineapple Hemp milk/spring water Blend! 10
RAW VEGGIE LASAGNA This is one of my favorite dishes to make. It lasts for several days and can feed multiple people! It s so delicious! 11
RAW VEGGIE LASAGNA -RECIPE I layered the bottom of the pan with thin slices of eggplant. Then we added some raw marinara (you can make your own or you can use an all natural organic marinara out of a jar it makes life easier). Then we added a layer of my Raw Sundried Tomato Ricotta Cheeze (made with soaked raw cashews, sundried tomatoes, lemon juice, sea salt and dill *INSTRUCTIONS ON NEXT PAGE*) Then we added a layer of spinach Then a layer of cucumber and cherry tomatoes Then a layer of marinara Then a layer of my ricotta cheeze Then a layer of spinach Then a layer of zucchini pasta which is just spiralized zucchini Then a layer of eggplant Then a layer of marinara again Then a layer of spinach Then the pea shoots Then cherry tomatoes and avocado 12
Raw Is Sexy The Raw Rockstar - 100% Raw Weekly Meal Plan RAW VEGGIE LASAGNA (continued) Raw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan ***INSTRUCTIONS FOR Raw Sundried Tomato Ricotta Cheeze: Soak 8 ounces of raw cashews and one cup of sundried tomatoes in a bowl overnight (or for at least 5 hours) Drain 95% of the water out of the bowl after soaking is completed. Toss cashews and now-reconstituted sundried tomatoes into food processor with the S- blade. Pulse until mixed and then blend continuously. Add in juice of half a lemon and some sea salt. Blend again. Continue to add sea salt until it reaches the level of taste that you like the lemon juice and sea salt are what turn this into that cheezy taste. Add more sundried tomatoes if you feel it is necessary. Add dill (if you wish) to taste. Blend until all is mixed and has reached the desired cheesy consistency that you like. That s all there is too it! Note you can SKIP the sundried tomatoes if you wish and the cheeze will have much more of a ranch-ricotta-dill flavor which is excellent as well. 13
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! 14
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! 15
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! 16
SNACK OPTIONS I m a big fan of raw almond butter, but when I want something a little lighter I ve been using this! It s an all natural, organic POWDERED peanut butter. Peanuts, coconut sugar and sea salt are the only ingredients. You just add water to the powder to reconstitute it, and it and it has only 1.5 grams of fat. Sometimes I feel like I could eat almond butter for days, so I like this as an occasional alternative! 17
CRUNCHY SNACK OPTIONS Baby carrots Sliced cucumbers with sea salt Celery Sticks Bell Peppers Raw cashews, raw almonds Have any of those with Raw Hummus, Raw Olive Seed Cheese, Guacamole, Salsa, Dijon Mustard, Sundried Tomato Cheeze Dip, a mix of balsamic and Dijon mustard Need a sweet crunchy snack? Grab an apple, or try eating frozen grapes or frozen pineapple! That always hits the spot. 18
KALAMATA OLIVE CHEEZE SPREAD - NUT FREE! Recipe on the next page! 19
KALAMATA OLIVE CHEEZE SPREAD - RECIPE (yields 1 1/2 cups, or 6-8 servings feel free to double this recipe for a party!) 1 cup sunflower seeds, soaked (I place mine in a bowl, fill it with spring water and place it in the fridge for a few hours or overnight) juice of 1 lemon 1 tsp sea salt 1/2 cup water 1/2 cup of katamala olives 1. Place soaked seeds, salt, and lemon into the bowl of a food processor and blend until creamy! 2. With the motor running, drizzle 1/2 cup water into the food processor, so that the mixture becomes light and creamy. Do it slowly and use your judgement so that you don t make it watery! If it looks good, just stop adding water. 3. Add the katamala olives and blend until mixed throughout the cheeze. Add more olives if you wish it s all up to your personal tastes! 20
SOUP A fun easy way to make a healthy soup is to use the left over veggies from your juicer and add them to an organic veggie broth! I had made a green juice using kale, celery and ginger. So I took the veggies from my juicer after I had made my juice, and added them to a pot on the stove to warm with a box of organic veggie broth that I picked up from Trader Joe s. I also blended up some tomatoes, basil and sea salt and added that to the broth. It was super healthy and delicious! Feel free to add more veggies! 21
SOUP Raw Tomato Soup (with a kick!) Fun and Fabulous Party Idea: serve the tomato soup to guests using a tomato as the bowl! 4 large ripe tomatoes Basil leaves 1 clove of garlic 1 avocado 1 jalapeño Add water to reach desired consistency! Blend! Add sea salt and pepper to taste. 22
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. 23
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! 24
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. 25
DESSERT BANANA ICE CREAM 1. Chop and freeze RIPE bananas for 6 hours or overnight. (bananas should be so ripe that they have brown spots on the peels!) 2. PULSE and Blend in a food processor until ice cream consistency forms. This will take a few minutes. Do not add water. It will eventually turn into an ice cream consistency! You could add a bit of agave to make it extra sweet, but that is optional. 26
DESSERT BANANA ICE CREAM 3. Options add frozen berries, add raw chocolate, add cinnamon, add whatever flavor you would like it to be! 4. ENJOY! 27
PLANT BASED COOKED IDEAS Quinoa, Arugula, Butternut Squash, Chickpeas & Dried Cherry Salad 28
PLANT BASED COOKED IDEAS Roasted carrots, sweet potatoes and veggies 29
Remember that you want to have a healthy LIFE and LIFESTYLE! This isn t just about eating real, natural foods. Don t forget to drink your water, get your rest, be active, put your feet in the grass and feel the sunshine on your face! Get out in the fresh air! Your body and soul will thank you! XOXO - Lauren 30
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