Raw Cleanse Shopping List and Meal Plan - Week 2
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.
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.
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.
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 |
FREE Raw Recipe Package
Subscribe to newsletter below. Get the 11 Best Raw Recipes (PDF E-Book Package) instantly.
The Rawtarian Recipes
Latest Certifications
-
kami_kev_5
Low-Fat Raw CleanseAugust 22, 2019 -
theartluva
Low-Fat Raw CleanseMay 22, 2019 -
marial4366
Raw Baby Steps ProgramMay 12, 2019 -
Mona
7-Day Raw Summer ChallengeJuly 5, 2018
What's Being Talked About