fallmenuplanner_week3

7/30/2019 fallmenuplanner_week3

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Menu Planner 1


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Menu Planner 2

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or

procedure described hereafter lies not with the authors, publisher or distributors of

this book. This book is not intended as medical or health advice. We recommend

consulting with a licensed health professional before changing your diet or starting

an exercise program.

Except for personal use, no part of this publication may be reproduced or

distributed, in any form or by any means, electronic, mechanical, photocopying, or

otherwise, without prior written permission from the publisher.

If you enjoy the information in this program, The Raw Divas would like to

encourage you to show your support by sharing your testimonial with us, sharing

our website with your friends and family, signing up to our free newsletter, or

supporting our continued work by considering our other programs and products.

Copyright 2007 by Tera Warner & Amy De Wolfe

The Body Enlightenment System is a trademark ofThe Raw Divas.

All rights reserved.

Published by:

2710 Thomes Ave.

Suite 246

Cheyenne, WY 82001

www.therawdivas.com


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Menu Planner 3

Week 3 Notes

Week 3 is an important cornerstone week in the program. First, well beintroducing more variety, and well continue to reinforce the positive dietaryhabits weve established during the first two weeks. Second, we want to makesome real progress with our goals, and counter the tendency to fall back. Thatswhy the first two days of this week, starting on Sunday, are days of detox, duringwhich youll be consuming green smoothies exclusively.

This step is important, and youll really get a lot of benefit from following the

menu planner as it is laid out.

In the non-detox days, weve increased the amount of food, so that the totalcalories consumed in a day are closer to 1800. Of course, you may adjust thequantities to fit your needs.

By the end of week 3, youll notice great improvements in the way you look andfeel, so stick with the program as closely as possible.

By the end of the 30 days, youll look back and think to yourself that it was wellworth all the effort!


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Menu Planner 4

Making the Program Work in the Real World

1. Prepare your snacks and salads in advance

Plan for success! Prepare a huge salad in a big Tupperware container,containing ingredients such as: chopped and washed lettuce, sliced red ororange bell peppers, grated carrots, grated beets, chopped fennel, and othervegetables of your choice. Just avoid the vegetables that oxidize fast, such astomatoes and avocados. You can add those in a dressing before serving thesalad. That way, youll always have enough salad handy to prepare dinner in aflash, with an easy and tasty dressing.

2. Get Green Smoothie Jugs

To bring green smoothies with you to work, nothing works better than the 32-ounce sport bottles, made of very sturdy plastic. We plan to make available avery special Green Smoothie Jug well keep you posted!

3. Take time in the morning to prepare your lunch

The recipes we include in the menu planner dont take a lot of time to prepare,especially breakfast and lunch. So, get in the habit of planning for success bypreparing your breakfast and lunch at the same time (especially if you have to goout, or if you dont work at home).

4. Rotate your ripening of fruit

One good skill to have is knowing how to ripen your fruit properly. For example,bananas ripen faster when kept in the dark and in a closed space. When I buy a

case of bananas that I want to ripen quickly, I throw some newspaper inside thecase to close the opening; then I put the lid on and let the bananas ripen in awarm spot. If I want the bananas to ripen more slowly, I open the case and leavethe bananas in the open air.


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Menu Planner 5

5. Do your shopping once a week

In this program, we try to get you into the habit of doing your shopping once aweek by planning your week of eating in advance. This is where the menu

planner comes in very handy! One of the main reasons people fail on the rawfood diet is that they fail to plan in advance, and then end up with no food and notime to shop. Its better to err on the side of buying too much, rather than notenough.

6. Start buying in bulkAt some point, it doesnt make sense to continue buying bananas or other fruitsby the pound, when youre going through 40 pounds in a week or two. Soinstead, buy by the case. Ive recently written an article on that subject in my e-

zine. If youd like to read it, go to: http://www.fredericpatenaude.com/ezine/051806.html

7. If youre eating out, bring your own dressingIf youre eating out, you can always order a salad and bring your own dressing.You can prepare, in advance, one of the low-fat dressings you have learned inthis program, or a simple avocado dressing.

8. Master 7-10 recipes

Start compiling the recipes you like best, and eventually learn to make at least6-7 recipes by heart. These should include: a few dressings, a few salads, a fewsmoothies, a few green smoothies, a fruit salad, and a fruit soup.

9. Learn a few gourmet recipes your family will enjoyLearn to make a few gourmet raw food recipes that you know your family willenjoy. In these menu planners, Ill include at least one new gourmet (butsimple) recipe each week, from my own repertoire of favorites that I know

everyone enjoys. For example, the Nori Rolls are an all-time winner, as well asthe Fennel Delights of this week (which can include more olive oil for your friendsand family). Being able to make these recipes from memory means youll alwaysknow what to bring if youre invited somewheresuch as a potluck or familygatheringor if youre planning to entertain in your own home.


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Menu Planner 6

10. Go back constantly and review the basicsWeve introduced a lot of basic concepts and information in the first few weeks ofthis program. Its important to review that information on a regular basis, which

means listening to the teleseminars more than once and reading the informationprovided in the booklets, including the menu planner. Repetition is an essentialskill in this program!

11. Dont underestimate the power of support and communityIn the Body Enlightenment System, weve provided you with some awesometools, such as the success buddy partnership, the forum, and the regularteleseminars. Dont undervalue the power of these tools. Sometimes you mayfeel like youre wasting your time reading and posting on the forum, or listening

to a teleseminar, or chatting with your success buddy. But, in our experience,when people are away from these tools for a while, this is often around the sametime they decide to give up, due to of lack of inspiration. You may go throughdifficult periods. You may experience the temptation to give up. At least knowthat these emotions are normal. If you stay connected with the BodyEnlightenment Community, you will stay inspired and keep on track!


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Menu Planner 7

Meal Planners

Week 3

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

BreakfastThe FrothyBanana is

Back!

GreenAmbushSmoothie

Papaya Boat Papaya Boat Fruit Soup

LunchFruit Salad

Small GreenSmoothie

Apples withSnow

Banana withSticks

FredsMoms Salad

MikasSpecialty

Dinner

Detox Day!

Enjoy asMany GreenSmoothiesand Mono-Fruit Meals

as YouWould Like

Today!

Detox Day!

Enjoy asMany GreenSmoothiesand Mono-Fruit Meals

as YouWould Like

Today!

Platter ofMangos andTomatoes

Great RanchDressing and

Salad

Low Fat RawChili

Simple Saladwith Mango

Dressing

Coleslaw

AvocadoMayonnaise

Garden

BlendSmoothie

GazpachoSoup

FennelDelights

Indicates a recipe where an ingredient must be soaked in advance


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Menu Planner 8

Shopping List

Week 3 Shopping List For one person

Fruits:

Bananas approx. 35 or moreBlueberries 1 pack frozen or 2 pints freshHoneydew melon 1Mangos about 25

Apples (sweet) 2 pounds

Juicing oranges 8Navel oranges (large) 4Pineapple (golden) 1 largePapaya 2 largeLime 4Lemon 2

*NOTE: If you cannot find this many mangos, get extra bananas. Replace onemango with one banana.

If youre a man, or you do not want to lose weight, increase the quantities of fruit

to purchase by about 20-30%; or, go a second time to the store to get extras.

Vegetables

Avocado 2 smallTomatoes about 15, or about 5 poundsCucumbers 3Cherry tomatoes 1 pintRed bell pepper 2

Yellow bell pepper 1Red onion 1Zucchini 2 mediumGreen onions 1 small bunchCabbage 1 small head, redCelery 1 headCarrots 1Fresh basil 1 bunch


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Menu Planner 9

Dill (fresh) 1 bunchCilantro 1 bunchParsley 3 bunches (or 2 large bunches)Fennel 1 large bulbMixed baby greens 1 large bag (about 400 grams.)

Kale 2 bunchesArugula 1-2 bunchesRomaine lettuce 2 headsBaby spinach 1 bag (about 200 grams)Your favorite sprouting beans or seeds

Extras on Hand:

Make sure you have these on hand:

Almond butter (small jar)Dates (8)CinnamonSun-dried tomatoes (1 bag, no salt)Cumin powderKelp powder (optional)Fresh garlic

Replacements:

Weve done our best to create menu plans based on foods that are in seasonand that are generally available in North America and Europe. However, it isimpossible to predict the availability of fresh fruits and vegetables for everyonedoing the program. For this reason, weve occasionally included alternaterecipes. If you feel the menu plan doesnt work for you, please let us know, andwell do our best to give you suggestions for alternative recipes.

Remember, it is not necessary to follow the recipes 100%. You can alwaysreplace a mango with a banana, an apple with a pear, an orange with a papaya,and so on.

You can also replace one type of greens with another. For example, replace kalewith romaine lettuce or spinach.


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Menu Planner 10

Days 15 & 16

Detox Days!

The first two days this week (Sunday and Monday) are days of cleansing andrejuvenation. As we are halfway through the program, we need to give this a newstart by doing two consecutive days of detox.

Youll feel awesome after this!

These two days are all green smoothie days.

The meals that are allowed are:

- Green smoothies- Fresh fruit

You may have any kind of green smoothie that you like, at any time of the day(but try to avoid eating after 7 p.m.).

If you dont feel satisfied enough with the green smoothies, you may have freshfruit as a snack.

Smoothie # 1: Romans Gone MadTotal Calories: 450

Ingredients:4 bananas1-1 cups water2 cups romaine lettuce

Directions:Blend bananas and water together. Add romaine lettuce gradually. Use morewater if needed.


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Menu Planner 11

Smoothie # 2: Garden Blend SmoothieTotal Calories: 350

Ingredients:1 cups water3 mangos (about 3 cups flesh)1 big handful arugula1 big handful kale leaves1 big handful parsley

Directions:Blend all ingredients together at high speed. Be prepared for an intense anddelicious green smoothie!

Smoothie # 3: Blue AsiaTotal Calories: 420Ingredients:

cup water2 Asian pears2 mangoes1 cup blueberries (fresh or frozen)2 big handful mixed baby greens

Directions:Blend all ingredients together until smooth.


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Menu Planner 12

Day 17

Morning Meal

The Frothy Banana is BackTotal Calories: 500Ingredients:

4-5 bananas2 cups water

Directions:Blend together! The more you blend, the frothier it gets!

Optional: Blend in a few stalks of celery and one apple as well.

NOTE: If you so desire, you may have another mono fruit meal instead of thebanana milkshake we suggest.

Lunch

Fruit Salad

Total Calories: 450

Ingredients:1 cups ripe pineapple, diced2 mangos, diced2 oranges, diced5-6 lettuce leaves

Directions:Mix all ingredients together in a bowl. Serve onto lettuce leaves.

Along with your fruit salad, you may also have a small smoothie (either now orlater)


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Menu Planner 13

Small Green SmoothieTotal Calories: 175

Ingredients:

cups water1 mangos (about 1 cups flesh)1 small handful romaine lettuce1 small handful parsley

Directions:Blend all ingredients together at high speed.

Dinner

About 30 minutes before your salad, I suggest you serve the following dish:

Platter of Mangos and TomatoesTotal Calories: 300

Ingredients:2-3 mangos, peeled and sliced

2 tomatoes, cut in half and sliced (not flat, but oval)lettuce leaves

Directions:There are different ways to cut a mango. For this recipe, I suggest you peel it firstand cut two big slices along the seed. Then, cut those slices in thinner slices, andalso get whatever is left on the mango seed. Cut the tomatoes in half, and thencut them as you would for a garden salad. Serve all ingredients over a bed oflettuce.


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Menu Planner 14

Great Ranch Dressing & SaladTotal Calories: 400

Ingredients:

cup tomatoesjuice from 1 lime big red pepper, or 1 small one13 cup fresh dill1-2 stalks celery2 Tbs. almond butter2 small dates

For salad:Mixed salad greens2-3 green onions (chopped)

Directions:Blend all ingredients together until smooth. Serve with a big salad, composed ofas much mixed salad greens as you desire.


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Menu Planner 15

Day 18

Morning Meal

Green AmbushTotal Calories: 600

Ingredients:2 cups water3 bananas1 peach

1 mango or large pear2 dates2-3 cups spinach1 cup romaine lettuce

Directions:Blend all ingredients, in the order listed, until smooth. You can use less water fora more pudding-like consistency.

Lunch

Apples with SnowTotal Calories: 550

Ingredients:2 sweet apples (golden, red delicious, etc.)4 bananasCinnamon

Directions:Peel and chop (or slice) the apples, and place them in a bowl. Then, on a plate,mash the bananas with a fork. Add this on top of the apples. If desired, sprinklewith some cinnamon.

NOTE: Use sweet apples, not acidic varieties.


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Menu Planner 16

Dinner

Low-Fat Raw ChiliTotal Calories: 250

This is a low-fat, healthful alternative to traditional chili.

Ingredients:3 cups tomatoes, diced small2 cups red bell peppers, diced small cup zucchini, chopped cup sun-dried tomatoes (dry, not packed in oil) cup diced onion

teaspoon cumin

Directions:Combine 2 cups of tomatoes and 1 cup of bell pepper with sun-dried tomatoesand zucchini in the blender. Blend well. Place remaining diced tomatoes and bellpeppers into a serving bowl, then pour blended mixture on top. Serveimmediately.

Simple Salad with Mango Dressing

Total Calories: 350

Dressing Ingredients:2 cups tomato2 cups mango

juice of 1 lime or lemon cup water

Salad Ingredients:4 cups mixed baby greens (or other greens of your choice)1 cup lettuce, chopped

1 cup grated carrots

Directions:Blend the dressing ingredients together until smooth. Mix with salad ingredientsand enjoy!


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Menu Planner 17

Day 19

Morning Meal

Papaya BoatTotal Calories: 500-600

Ingredients:1 papaya (large is best)3-4 bananas

Directions:Take a large papaya and cut it in half. Scoop out the seeds, and fill the hole withbanana slices (about 1-2 bananas per boat). Eat with a spoon.

Lunch

Banana with SticksTotal Calories: 400-600 (100 calories per medium banana)

Ingredients:4-6 ripe bananas3-4 ribs of celery

Directions:Eat the bananas, and enjoy some celery to clean your teeth afterwards!


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Menu Planner 18

Dinner

Coleslaw

Total Calories: 375Total Calories from fat: about 250

Ingredients:Avocado mayonnaiseCabbage (red or green)

Directions:First, make the avocado mayonnaise (see below). Then, add enough gratedcabbage to create the coleslaw of your dreams. Try adding sprouts of yourchoice for texture and an added kick of protein & nutrients!

NOTE: If desired, add more lemon juice or apple cider vinegar to give anadditional punch.

Avocado Mayonnaise

Ingredients:1 tomato lemon1 handful basil leaves (fresh)1 small avocado

1-2 Tbs. kelp powder (optional)*

* Can be found in most health food stores.

Directions:Blend tomato with lemon juice and basil leaves. Add avocado, and blend untilsmooth. Mayonnaise should be fairly thick. If desired, add kelp powder.


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Menu Planner 19

Day 20

Morning Meal

Papaya BoatTotal Calories: 500-600

Ingredients:1 papaya (large is best)3-4 bananas

Directions:Take a large papaya and cut it in half. Scoop out the seeds, and fill the hole withbanana slices (about 1-2 bananas per boat). Eat with a spoon.

Lunch

Freds Moms Salad

Total Calories: 400-550

Ingredients:3 mangos, peeled, seeded, and chopped (about 3-4 cups offruit)2 tomatoes, diced1 handful cilantro, chopped small sweet red onion, chopped (when mixed with theother ingredients, the spiciness goes away.)

Directions:

Mix all ingredients together in a bowl, and enjoy this unusual combo! Try addingsprouts of your choice for texture and an added kick of protein & nutrients!


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Menu Planner 20

Dinner

Tonight is a green smoothie night! Make it a party! You may make any greensmoothie of your choice, and enjoy it as much or as often as youd like. We

suggest the following:

Garden Blend SmoothieTotal Calories: 350

Ingredients:1 cups water3 mangos (about 3 cups flesh)1 big handful arugula1 big handful kale leaves

1 big handful parsley

Directions:Blend all ingredients together at high speed. Be prepared for an intense anddelicious green smoothie!


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Menu Planner 21

Day 21

Morning Meal

Fruit SoupTotal Calories: 550Ingredients:

1 and half cups of pineapple, diced2 large navel oranges, diced*2-3 ripe kiwis, peeled and sliced1 small apple, peeled, cored and diced2 cups of freshly-squeezed orange juice

* May be replaced by 2 cups of mangoes, diced.

Directions:Mix all the fruit together in a bowl and cover with freshly squeezed orange juice.Serve in individual bowls.

Lunch

Mikas SpecialtyTotal Calories: 475

Ingredients:1 cup water2 bananas2 peaches1 apple2 stalks celery, chopped

1 handful spinach

Directions:Blend ingredients, in the order listed, for a playful, nourishing treat.

Dinner


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Gazpacho SoupTotal Calories: 250

Ingredients:2 cups tomatoes

cup pineapple1 cup cucumbers1 medium red bell pepper, seeded and diced1 garlic clove

juice of 1 lime23 cup fresh dill or cilantro23 cup fresh parsley1 large date

Directions:Blend all ingredients together. Before serving, add to the mixture:

1 cup cherry tomatoes, sliced in two1 cup peeled cucumbers, diced finely.

Fennel DelightsTotal Calories: 350-400Calories from Fat: about 250

Ingredients:

3 cups fennel, thinly sliced cup chopped parsley1 yellow pepper, diced1 celery rib, diced avocado, diced1 tsp. olive oil (optional)

juice of lime or lemon (optional)6-8 sun-dried tomatoes, soaked and chopped

Directions:Soak the sun-dried tomatoes in advance, for at least one hour. Mix all of the

ingredients, and be prepared for something delicious! Its okay to use one smallteaspoon of olive oil for flavoring, if desired, but this is entirely optional.

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