Friday, March 29, 2013

Raw Food Meal Plan - Week Two

WEEK TWO

Anything is possible ... if you have the right plan.





A new meal plan each week using easy to find and commonly available ingredients. 
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 ...




Daily Meal Calendar for the week of March 29 to April 5

Day
One
Two
Three
Four
Five
Six
Seven
Break
fast
Strawberry
Mango
Layered
Smoothie *
Energy Bars
*
Energy Bars

Easy Chocolate Smoothie
Strawberry
Banana
Breakfast Salad
*

Strawberry Flax Smoothie

Chia Flax Porridge
*

Lunch
Green Pea Soup
Salad in a Jar
*
Tomato
Red Pepper Soup
*
Beet and Avocado Salad
*

Greens w/ Oranges & Mustard Dressing

Creamy Cucumber Soup

Spinach Strawberry Salad
*

Dinner
Marinated Mushroom and Carrot Salad*
Marinated Mushroom and Carrot Salad
Cream of Broccoli Mushroom Soup
Zucchini Pasta w/ Avo Sauce

Zucchini Pasta w/ Avo Sauce

Marinated Broccoli and Mushrooms
Marinated Broccoli and Mushrooms
Dessert
Freezer Fudge
*

Avo Lime Tart
*


Freezer Fudge
*

Avo Lime Tart
*


Freezer Fudge
*

Avo Lime Tart
*


Avo Lime Tart
*



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. 



A NEW meal plan is available for purchase each week, will include several new recipes, and will be published at noon each Friday.


 




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Monday, March 25, 2013

March 24, 2013 ~ Raw Food Recipes Menu



Breakfast
Awesome Rawsome Applesauce
serves 4 ~ $1.50 per serving




ingredients
  • 6 apples, peeled, cored and chopped ($5.00)
  • 8 dates (soaked if necessary) ($.80)
  • 1 tablespoon lemon juice ($.20)
  • 1/2 teaspoon cinnamon

In a food processor fitted with an "S" blade, process all ingredients until mostly smooth and saucy. Let it go a little longer if you like smoother applesauce, and less if you're in the mood for chunky. That's it. Any leftovers will keep in the refrigerator for up to three days.

nutritional information:      calories: 298      fat: 0 gr      carbs: 85 gr      protein: 1 gr




 Lunch
Avocado Soup
2 servings ~ $1.52 per serving



ingredients

  • 1 avocado ($1.49)
  • 1 cup nut milk ($.40)
  • 2/3 cup water
  • 1 onion ($.25)
  • 1 clove garlic ($.10)
  • 1/2 red bell pepper ($.40)
  • 2 tbsp pumpkin seeds (pepitas) ($.30)
  • 1 tsp olive oil ($.10)
  • salt and pepper to taste

Avocado soups are among my favorite raw soups, and the options are pretty much endless.

For this soup, which makes two large servings, place a peeled avocado, nut milk, water, half the onion, and the clove of garlic in a blender. Puree until very smooth.

Add the chopped onion and pepper, and sprinkle with pepitas. Salt and pepper to taste, and add an optional drizzle of olive oil.


nutritional information:       calories: 301      fat: 21 gr      carbs: 28 gr      protein: 6 gr
Lunch
Strawberry Salad
serves 2 ~ $1.95 per serving



  • 1/2 head romaine ($.95)
  • dandelion and other greens
  • 3/4 lb strawberries ($1.12)
  • 6 radishes ($.30)
  • 1 medium onion ($.05)
  • 1 avocado ($.88)
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 2 tablespoons agave ($.20)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Chop the romaine and greens. Toss with the onion, radish, strawberries, and avocado. Whisk together the oil, vinegar, agave, garlic, salt and pepper until blended. If you'd like the dressing emulsified, add the oil slowly as you whisk. Spoon over salads.

 nutritional information:      calories: 449      fat: 37 gr      carbs: 51 gr      protein: 6 gr

Dessert
Chocolate Orange Truffles
three truffles per serving ~ $.38 per truffle



ingredients
  • 2 cups almonds ($5.00)
  • 1 1/2 cups dates, pitted and chopped ($3.00)
  • 1/2 cup cocoa powder ($1.00)
  • 1 teaspoon vanilla extract ($.05)
  • 1 teaspoon orange extract ($.05)
  • Cocoa powder for rolling
directions
  • In a food processor fitted with an “S” blade, process the almonds until finely ground. This takes about a minute. 
  • Add in the pitted and chopped dates, cocoa powder, vanilla and orange extract. 
  • Process again until the mixture begins to clump together. 
  • Using a tablespoon, scoop out even sized balls, and roll between hands to shape. 
  • For the final finish, roll each truffle lightly in cocoa powder.
Store in the refrigerator for up to 3 days. Makes about 24 truffles.
nutritional information:       calories: 315      fat: 18 gr       carb: 36 gr       protein: 9 gr
Total cost for the day: $6.49
total calories:  1,126
total fat: 74 gr
total carb: 200 gr
total protein: 22 gr
 
 



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Friday, March 22, 2013

Raw Food Meal Plans ... for Raw Success!

Anything is possible ... if you have the right plan.




A new meal plan each week using easy to find and commonly available ingredients. 
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 ...




Daily Meal Calendar

Day
One
Two
Three
Four
Five
Six
Seven
Breakfast
Nut Butter Smoothie
 *
Basic Green Smoothie
*
Banana Apple Salad
*
Caramel Apple Bowl

Chocolate Cherry Smoothie

Fruit Cereal

Super Green Smoothie
Lunch
Carrot Avocado Soup

Salad with Lemon Avocado Dressing
*
Marinated Beet and Onion
Salad
*
Apple Avocado Soup

Froodles

Creamy Cucumber Soup

Fruity Salad
Dinner
Sweet Potato Noodles
*
Sweet Potato Noodles
Taco Salad

Taco Salad

Portobello Steaks w/ Salad
*
Portobello Steaks w/ Salad
Zucchini Mushroom
Salad
Dessert
Chocolate Truffles

Maple Pecan Pie

Chocolate Truffles

Maple Pecan Pie


Chocolate Truffles

Maple Pecan Pie

Maple Pecan Pie


*indicates new recipe                          





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. 



Add to Cart
Buy Now
$5.00

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