serves 1 ~ $1.75 per serving
4 tablespoons chia ($.80)
1/2 cup water
1/2 apple, chopped ($.30)
2 tablespoons walnuts, chopped ($.25)
2 tablespoons raisins ($.20)
1 tablespoon agave ($.20)
This is super quick and super easy, and it tastes pretty good, too.
In a bowl, stir together the ground chia seeds and water. Let stand for a few minutes so it can gel. Add the chopped apple, chopped walnut, and raisins. Top with the agave and add a pinch of cinnamon, if desired.
fat: 18 gr
carbs: 57 gr
protein: 7 gr
serves 2 ~ $2.62 per serving
6 chard leaves ($.90)
1 cucumber, sliced into small wedges ($.70)
1 cup mung bean sprouts ($.50)
1 carrot, shaved ($.15)
1 cup snow peas ($.80)
1 ripe avocado ($1.99)
3/4 cup water
1 tablespoon agave ($.20)
1 teaspoon dill
1/2 teaspoon salt
I wanted to make collard wraps, but the local store was fresh out of collards. Chard worked just as well. To make the "pocket" fold together smoothly, cut out the thickest part of the stem.
Stack the cucumber, mung beans, shaved carrots, and snow peas on the chard leaf. Add a dollop of avocado dressing and fold over.
To make the avocado dressing, using a bullet type blender and puree one avocado, water, agave, dill, and salt until very smooth. This will take a few minutes.
fat: 13 gr
carbs: 31 gr
protein: 6 gr
serves 2 ~ $3.69 per serving
12 oz mushrooms, sliced ($1.58)
1/2 pineapple, cut into chunks ($2.50)
1 medium onion, sliced into rings ($.10)
3 zucchini, cut into noodles ($1.79)
1/2 cup sun dried tomatoes($.50)
5 dates, pitted ($.50)
1 tablespoons agave ($.20)
1 tablespoon olive oil ($.10)
2 teaspoons apple cider vinegar ($.10)
1 cup pineapple juice or water
1 clove garlic
tablespoon chopped onion
1 teaspoon brown spicy mustard
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne
This is just as thick and hearty as any barbeque ... although I wasn't sure what to call it!
First, soak the sun dried tomatoes and dates in the pineapple juice or water for about 20 minutes to soften. Juice the core of the pineapple for juice, or just use water. Then, in a bullet type blender, puree all the sauce ingredients until very smooth.
Toss the barbeque sauce with the mushrooms, pineapple, and sliced onion then pour onto a lined dehydrator tray. Dehydrate at under 118 degrees for about an hour.
Cut the zucchini into noodles. (It's optional, but you can marinate and slightly dehydrate the noodles before using.) Spoon the barbeque mixture over the top.
fat: 8 gr
carbs: 95 gr
protein: 10 gr
Froodles and Meatballs
serves 2 ~ $1.80
1/2 cup walnuts ($.50)
1/2 cup raisins ($.40)
1 cup strawberries ($.50)
2 tablespoons agave ($.40)
1 mango, sliced into noodles ($1.49)
1/2 cup coconut flakes ($.30)
I thought this was fun. I was going to try to make ice cream into noodles, but this seemed a lot easier!
It's probably easiest to make the meatballs first. In a food processor fitted with an "S" blade, process the walnuts and raisins until the mix begins to stick together. Form into balls just slightly smaller than a tablespoon each and set aside.
In a small or bullet type blender, puree the strawberries and agave until very smooth. Slice and mango into noodles and mound on plates. Add some coconut flakes. Place the meatballs on top and pour the strawberry sauce over.
fat: 31 gr
carbs: 67 gr
protein: 6 gr
Total cost for the day: $9.86
total calories: 1,659
total fat: 71 gr
total carb: 251 gr
total protein: 30 gr
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There are no exotic, hard to locate, and expensive ingredients. Everything in these meal plan recipes can be found at any local grocery.
Shopping list and meal calendar to help you stay on track!
Making one raw food recipe can be easy. But making raw food all day long, every day, can be more trying ... even confusing. With a daily calendar of meals, you'll know what to expect and how to plan your day.
Raw food meal plans take the guesswork out of organizing a raw food lifestyle.
A raw food meal plan can help you ...
- About this meal plan …
- There are four meals – breakfast, lunch, dinner, and dessert – provided over seven days. There is a meal calendar at the beginning and detailed recipes below that.
- Daily meals will add up to between 1200 and 1600 calories per day. If you feel you need more calories, check out the addition suggestions for foods that are about 100 calories each.
- There are new recipes and old favorites. All will be simple and easy to prepare. Most will take only minutes of preparation time.
- All recipes are for a single serving. For two or three or more servings, simply double or triple the recipe.
- Use the shopping list to get all the food you’ll need for the week. There will be extra, that’s unavoidable. But a list will help you avoid waste.
- Print the shopping list and take it with you when you shop.
- Some dinners are designed to last over two days of meals.
- Both desserts for the week are made and then frozen in individual servings for later on.
- Much good luck on your raw food journey. If you have any questions, please feel free ask.
"Anything is possible, if you have the right plan."