No Fuss Low-Fat Raw Vegan Cleanse - Week 2:

FAQs:

  • This meal plan is as simple as it gets for maximum success.
  • A food processor and a blender are required.
  • This meal plan is for 1 person.
  • This meal plan is geared toward weight loss.
  • Printable PDFs of schedule and shopping list available below.

The Day Before:

  • Purchase everything in the shopping list the day before you start.  
  • Buy only half the required spinach. Pick up more later in the week for maximum freshness.
  • Note: If needed for allergy reasons, you can use pecans instead of walnuts in all recipes below that call for walnuts. 

Day 1:

On Day 1, give yourself extra time to make two recipes using your food processor. This will be the most time-consuming day, but you'll get to enjoy your dessert all week.

Make Mock "Salmon Salad" Pate

Any time today, make the salmon salad pate recipe using your food processor. Divide the finished spread into 3 servings (about 1/4 cup each). Cover and refrigerate. 

You'll be serving this spread on top of your salads. This spread keeps incredibly well, so you can even make it the day before if you like. 

Make Raw Lemon Bars

Any time today, make raw coconut lemon bars using your food processor. After refrigerating briefly, cut into 7 squares. Lemon bars are ready immediately, but they will keep in the fridge for a week.

Cover lemon bars and refrigerate. 

TRK Raw Lemon Bars Video

Day 2:

Make Chili

Any time today, make the raw chili recipe as written using your food processor.

Divide into 2 servings. Save the second half of the recipe for tomorrow. 

TRK Chili

Day 4:

Make Raw Celery Spread

Any time today, make the celery spread recipe using your food processor. Divide the finished spread into 4 servings (about 1/4 cup each). Cover and refrigerate. 

You'll be serving this spread on top of your salads. This spread keeps incredibly well, so you can even make it the day before if you like. 

Day 6:

Make Red Pepper Soup

At dinner time, make the red pepper soup using your blender. This recipe makes one serving.

Do not make this in advance. Enjoy immediately.

TRK Red Pepper Soup

Day 7:

Make Mushroom Soup

At dinner time, make the mushroom soup using your blender. This recipe makes one serving.

Do not make this in advance. Enjoy immediately.

Recipe PDF

Use the button below to download all recipes for this meal plan in an easy to use PDF.

Meal Plan

Day Breakfast Snack Lunch Snack Dinner Dessert
Day 1 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Avocado Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1/2 cup cherry tomatoes, 1 tablespoon vinegar (as dressing); 1 avocado (chopped) 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Mock "Salmon" Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup mock salmon pate 1 lemon bar with 1 cup strawberries (sliced)
Day 2 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Mock "Salmon" Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup mock salmon pate 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Chili: 1/2 batch raw chili  Green Salad: 2 cups lettuce, 1 carrot (chopped), 1 celery stalk (chopped), 1/2 red bell pepper (chopped), 1 tablespoon vinegar  1 lemon bar with 1 cup strawberries (sliced)
Day 3 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Mock "Salmon" Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup mock salmon pate 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Chili: 1/2 batch raw chili  Green Salad: 2 cups lettuce, 1 carrot (chopped), 1 celery stalk (chopped), 1/2 red bell pepper (chopped), 1 tablespoon vinegar  1 lemon bar with 1 cup strawberries (sliced)
Day 4 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Simple, Quick Salad: 1-2 carrots, 1 medium tomato, 1 avocado Sides: 6 almonds 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup celery spread 1 lemon bar with 1 cup strawberries (sliced)
Day 5 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Raw Fiesta Salad:2 cobs corn (slice kernels off cob), 1 1/2 cups cherry tomatoes, 2 tablespoons red onion, 1/2 cup basil (sliced) Sides: 1 avocado (sliced and salted) 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup celery spread 1 lemon bar with 1 cup strawberries (sliced)
Day 6 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup celery spread 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Red pepper soup: 1 1/2 cups red bell pepper, 1/3 cup cashews, 1/3 cup water, 1/2 teaspoon sea salt Sides: 2 carrots (chopped), 2 celery stalks (chopped) 1 lemon bar with 1 cup strawberries (sliced)
Day 7 2 small oranges and 1 banana 1 1/2 cups frozen berries - thawed Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon vinegar (as dressing); 1/4 cup celery spread 1 banana (sliced) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Mushroom soup: 1 3/4 cups mushrooms, 1/3 cup cashews, 1/3 cup water, 1/4 teaspoon sea salt Sides: 2 carrots (chopped), 2 celery stalks (chopped) 1 lemon bar with 1 cup strawberries (sliced)

Shopping List

Fruit and Vegetables Quantity
Oranges (ex: mandarines/cuties/clementines) 14
Bananas 14
Frozen berries (ex: blueberries, cherries, strawberries, mixed berries) 10 1/2 cups (3-4 bags)
Strawberries 7 cups (fresh or frozen)
Spinach 24 cups (4-5 containers)
Lettuce 1 large head (4 cups)
Celery 25 stalks (3-4 bags)
Red Bell Peppers (sweet) 3 large
Carrots 2 bags (9 medium carrots)
Avocados 3
Corn on the Cob 2
Mushrooms 2 cups
Tomatoes 2 (medium)
Cherry Tomatoes 1 cup
Red Onion 1 (small)
Basil 1/2 cup
Garlic 1 clove
Pantry Items Quantity
Hemp hearts (hemp seeds) 1 1/2 cups
Coconut - Shredded, dried, desiccated 1 1/4 cups
Sun-Dried Tomatoes (buy soaked in oil) 1 cup
Apple Cider Vinegar (or Balsamic Vinegar)/td> 1/2 cup (or one bottle)
Pure vanilla extract 1 tablespoon
Lemon Juice 1 tablespoon
Olive Oil 1 teaspoon
Nuts, Seeds and Dried Fruit Quantity
Walnuts (unsalted, unroasted) 1 1/2 cups
Almonds (unsalted, unroasted) 1 1/2 cups
Sunflower seeds (unsalted, unroasted) 1 cup
Cashews (unsalted, unroasted) 2/3 cup
Dates (any type) 1 1/2 cup
Raisins 1 tablespoon
Dried Spices Quantity
Dried dill 2 teaspoons
Chili powder (not hot) 1 1/2 teaspoons
Sea salt 2 teaspoons