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Copyright 2007 by Tera Warner & Amy De Wolfe The Body Enlightenment System is a trademark of The Raw Divas. All rights reserved. Published by:
Menu Planner
Week 2 Notes
The first week in our program is the hardest. The meal plans in week 1 were designed to allow for a time of cleansing, and to help you make the switch to a low-fat, raw-food diet. This week, we start to include a little more fat in some of the recipes, while still keeping the overall diet low in fat. We include fat in three recipes this week (all of which are dinner recipes). If youve followed the first week of menu plans, you should have an easier time with week 2. Your body will be more used to the diet at this point. Its important to note that youre still in the phase of cleansing and detoxification. It takes more than one week to undo the damage done by years of eating a Standard American Diet, so you cannot expect to feel 100% better immediately. By the end of week 2, you should already start seeing some great improvements in the way you feel and look. Stick with it! By the end of the 30 days, youll look back and think to yourself that it was well worth all the effort!
Connect with your Success Buddy, and discuss whatever issue you may have. Make sure your buddy is supporting you in the process. 2. Not being perfect is not an excuse to quit. If, for whatever reason, you have not been able to follow the diet 100%, dont make this your excuse to quit entirely. Just because youve had difficulties, and perhaps eaten something that wasnt allowed, that doesnt mean the entire program is over for you. In fact, this is a chance to learn from the process and get right back on track. You dont have to be perfect to succeed in this program. Just do the best you can, and see every day as an opportunity to do better. 3. Dont be a prisoner of the menu planner. Its possible that you may not be able to find all of the ingredients in time, or that some of your fruit isnt ripe enough to make a particular recipe. Dont let these difficulties stop you. You can always replace a certain recipe with another. Most recipes are interchangeable. The only thing to watch for is having meals that contain fat more often than is recommended in the menu planner.
Menu Planner
You can use the following list to roughly evaluate how many calories you need. There are three types of caloric needs: Basic Caloric Requirements This is the number of calories that your body needs each day, even if all you do is watch TV. If you eat less than this number of calories, your body will turn to its own fat reserves for calories. I will show you how to properly determine this number while still allowing for some fat-burning to occur. Daily Activities This is the number of calories you will expend or burn in your daily activities, such as cleaning, walking to work, running errands, etc. Fitness Activities This is the number of calories you will expend or burn in your daily fitness activities.
Menu Planner
Menu Planner
Now, to give you an idea of how much raw food you will need to eat, heres the caloric content of common fruits and vegetables.
Menu Planner
Meal Planners
Week 2
Monday
Mono-Melon Bliss Banana Sandwich
Tuesday
Banana Blueberry Brew Pick-Me-Up Green Smoothie TomatoCelery Soup Salad with Non-Fat Dressing
Wednesday
Mango Green Smoothie Banana Sandwich
Thursday
Best Fruit Smoothie Ever Pick-Me-Up Green Smoothie 2 Gazpacho Soup Salad with Non-Fat Dressing
Friday
Mono-Melon Bliss Freds Moms Salad
Saturday
Absolute Persimmon Soup Green Revolution Smoothie
Dinner
Nori Rolls
Menu Planner
Shopping List
Week 2 Shopping List For one person Fruits:
Bananas Pears Blueberries Honeydew Melon Mangos Apples Juicing oranges Navel oranges Pineapple Papaya Persimmons Lime Lemons 35 or more 5 3 packs frozen or 4-5 pints fresh 2 medium to large melons 17 medium to large 2 pounds 8 4-5 large oranges 1 golden or small 1 large or 2-3 small 3 3 2
*NOTE: If you cannot find this many mangos, get extra bananas. Replace one mango with 1 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 Tomatoes Cucumbers Cherry Tomatoes Red bell pepper Cilantro or dill (fresh) Cilantro Parsley Red onion Zucchini Mixed greens Green onions Kale Swiss Chard 1 medium Hass 10 medium-size 3 (for snacking) 2 pints 1 2 bunches 1 bunch 2 large bunches 1 small onion 3 medium ones 1 bag or 200 grams. 1 bunch 2 large bunches or 3 medium-sized 1 bunch Menu Planner 10
Celery Carrots Beet Romaine Lettuce Baby Spinach Sunflower Sprouts Sprouts of Your Choice
2 heads 5-pound bag 2 beets 2 large heads 1 bag or approx. 200 grams As many as you like As many as you like
Extras on Hand:
Make sure you have these on hand: Fresh garlic Small jar of raw tahini (white sesame butter) Almonds: about 1 cup of dry almonds Sun-dried tomatoes: 1 bag (no salt) Nori Sheets (1 pack)
Replacements:
Weve done our best to create menu plans based on foods that are in season and that are generally available in North America and Europe. However, it is impossible to predict the availability of fresh fruits and vegetables for everyone doing the program. For this reason, weve occasionally included alternate recipes. If you feel the menu plan doesnt work for you, please let us know, and well do our best to give you suggestions for alternative recipes. Remember, it is not necessary to follow the recipes 100%. You can always replace 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 kale with romaine, lettuce, or spinach.
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Day 8
Detox Day!
Today is a day of cleansing and rejuvenation. If you recall, the first day of the 30Day Program was a fasting day. What youll be doing once a week, now, is having a day of lighter eating. Not exactly a fast, but a day where you give your body a digestive break. Today, its an all green smoothie day. The meals 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 fresh fruit as a snack.
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*If black kale is not available, use standard green kale or romaine lettuce. Black kale is also called dinosaur kale.
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Day 9
Morning Meal
Mono Melon Bliss
Total Calories: 200-400 (depending on size and sweetness of melon) Ingredients: 1 melon of your choice (honeydew is best) Directions: Cut a medium-sized melon, remove seeds and peel. Cut into pieces.
NOTE: Alternatively, you can choose another kind of fruit for this meal.
Lunch
Banana Sandwich
Total Calories: 400 to 600 (100 calories per medium banana) Ingredients: 4-6 ripe bananas 4-6 large romaine lettuce leaves Directions: Wrap bananas inside lettuce leaves, and eat as a sandwich. Try adding sprouts of your choice for texture and an added kick of protein & nutrients!
Dinner Entre
If you havent had a snack of fruit or smoothie in the afternoon, start this meal by eating one of those two things. Examples: Make a smoothie by blending 2-5 mangos or oranges, or Simply eat 2-5 pieces of fresh fruit of your choice. After having enjoyed that fresh fruit or smoothie, you can wait 15-30 minutes to have the second part of the meal. Menu Planner 14
Salad
Total Calories: 120 Ingredients: 3-4 cups (or more) mixed baby greens Large handful sunflower sprouts 2-3 green onions, chopped 1 cucumber or 1 tomato, diced 1 orange, quartered Directions: Toss salad ingredients together, and use as much dressing as desired. Try adding sprouts of your choice for texture and an added kick of protein & nutrients!
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Day 10
Morning Meal
Banana Blueberry Brew
Total Calories: 450 Ingredients: 1 cup water 3 bananas 1 cup frozen blueberries (or fresh) 1 big handful of parsley 2 leaves of kale Directions: Blend water with bananas first, and add greens progressively and blend until smooth. Use more or less water to reach desired consistency.
Lunch
Pick-Me-Up Green Smoothie
Total Calories: 500 Ingredients: 1 cup water 2 bananas 2 peaches, or 1 mango 1 apple 2 ribs of celery, chopped 2-3 cups spinach Directions: Blend all ingredients and enjoy!
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Dinner
Tomato-Celery Soup
Total Calories: 115 This soup is really simple to makeyoull be surprised! Ingredients: 3 medium-sized tomatoes 6 celery stalks Lime juice to taste (optional) Directions: Blend tomatoes, and add celery stalks progressively. Leave this soup slightly chunky. (In this recipe, the ratio is 2 celery stalks for every tomato.) Try adding sprouts of your choice for texture and an added kick of protein & nutrients!
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Day 11
Morning Meal
Mango Green Smoothie
Total Calories: 450 Ingredients: 1 cup water (or more if necessary) 4 mangoes (about 4 cups of fruit) 1 cups parsley 1 cup romaine lettuce Directions: Blend all ingredients in order listed until smooth.
Lunch
Banana Sandwich
Total Calories: 400 to 600 (100 calories per medium banana) Ingredients: 4-6 ripe bananas 4-6 large romaine lettuce leaves Directions: Wrap bananas inside lettuce leaves, and eat as a sandwich. Try adding sprouts of your choice for texture and an added kick of protein & nutrients!
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Dinner Entre
If you havent had a snack of fruit or smoothie in the afternoon, start this meal by eating one of those two things. Examples: Make a smoothie by blending 2-5 mangos or oranges, or Simply eat 2-5 pieces of fresh fruit of your choice. After having enjoyed that fresh fruit or smoothie, you can wait 15-30 minutes to have the second part of the meal.
Salad
Total Calories: 75-120 Ingredients: 3-4 cups (or more) mixed baby greens 2-3 green onions, chopped 1 cucumber or 1 tomato, diced 1 cup blueberries (optionaldo not use if you put blueberries in dressing) Directions: Toss all salad ingredients together, and add as much dressing as desired. Try adding sprouts of your choice for texture and an added kick of protein & nutrients! Menu Planner 19
Day 12
Morning Meal
Best Fruit Smoothie Ever
Total Calories: 400 Ingredients: 3 cups mango 1 cups papaya (or, fresh or frozen berries of your choice) 1-2 cups greens of your choice (optional) Optional: throw in a banana or two for extra calories. Directions: Blend all ingredients with enough water to reach desired consistency. If you want to experience a pure fruit smoothie, skip the greens. If you want a light green smoothie taste, add in 1 or 2 cups of greens, such as parsley, spinach, or lettuce.
Lunch
Pick-Me-Up Green Smoothie 2
Total Calories: 600-650 Ingredients: 1 cup water 3 bananas 1 pear 1 cup of mango 2 ribs of celery, chopped 2-3 cups of spinach Directions: Blend all ingredients and enjoy!
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Dinner
Gazpacho Soup
Total Calories: 250 Ingredients: 2 cups tomatoes cup pineapple 1 cup cucumbers 1 medium red bell pepper, seeded and diced 1 garlic clove 2 Tbs. lime juice 2 3 cup fresh dill or cilantro 2 3 cup fresh parsley 1 Tbs. large date Directions: Blend all ingredients together. Before serving, add to the mixture: 1 cup cherry tomatoes, sliced in two 1 cup peeled cucumbers, diced finely.
Salad
Total Calories: 100-120 Ingredients: 1 cup grated carrot 1 cup grated beet head of lettuce Directions: Chop washed and dried lettuce, and mix in other ingredients. Add dressing to taste. Try adding sprouts of your choice for texture and an added kick of protein & nutrients! Menu Planner 21
Day 13
Morning Meal
Mono Melon Bliss
Total Calories: 200-400 (depending on size and sweetness of melon) Ingredients: 1 melon of your choice (honeydew is best) Directions: Cut a medium-sized melon, remove seeds and peel. Cut into pieces.
NOTE: Alternatively, you can choose another kind of fruit for this meal.
Lunch
Freds Moms Salad
Total Calories: 400-550 Ingredients: 3 mangos, peeled, seeded, and chopped 2 tomatoes, diced 1 handful cilantro, chopped small sweet red onion, chopped Directions: Mix all ingredients together in a bowl, and enjoy this unusual combo! Try adding sprouts of your choice for texture and an added kick of protein & nutrients!
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Day 14
NOTE: For tonights recipe, you need to have soaked almonds handy. Please read the directions ahead of time. We suggest that you soak the almonds in the morning, so that theyll be ready for tonights meal.
Morning Meal
Absolute Persimmon Soup
Total Calories: 650 This dish will blow your mind! Ingredients: 2 cups freshly-squeezed orange juice 2 cups persimmon flesh 2 cups persimmon, diced Directions: Blend the orange juice with 2 cups of persimmon flesh. Pour mixture into a bowl and add it the diced persimmon. If desired, decorate with slices of lime.
NOTE: If you cannot finish this dish, keep the leftovers for your afternoon snack.
Lunch
Green Revolution Smoothie
Total Calories: 475 Ingredients: 1 cup water 4 medium-sized bananas 1 handful chard leaves 5-6 medium-sized black kale leaves, or 2-3 large leaves* Directions: Blend all ingredients together until smooth. *If black kale is not available, use standard green kale or romaine lettuce. Black kale is also called dinosaur kale. Menu Planner
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Dinner
Tonight features a very special recipe that I love to prepare on special occasions. It tastes better than real sushi with rice! The recipe makes enough for 3 or 4 people. (I figured you might want to share!) However, remember that your portion is about a third of the recipe.
Nori Rolls
Serves 3 Total Calories: Approximately 500-600 per person Calories from Fat: 300
ALMOND CARROT PT
Ingredients & Directions: For the basic recipe (double or triple the recipe according to your needs): 1 cup almonds, dry* 2-4 medium carrots The almonds should be soaked 8 hours in water, or overnight. After that, youll homogenize the carrots and almonds to create a pt. The best way to do this is to use a Champion juicer or Green Life juicer (or other similar juicer) with the blank plate on. Alternate between carrots and almonds. You may also use a food processor, or even a blender (more difficult). The idea is to achieve a nice pt consistency. * Soak them 8 hours in advance Note: The more carrots you use, the more juicy (and less fatty) the pt will be. The more almonds you use, the more fatty and rich it will be. It depends on your preference. When you have the pt ready, add to it: 1 lemon (juice of) 3-5 green onions, chopped fine
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* Let the sun-dried tomatoes soak for about one hour. If youre in a hurry, simply soak them in boiling water for 5 minutes. (Just bring the water to boil, turn off the heat, and throw in the sun-dried tomatoes.)
Now, roll the sushi like a cigar. To seal the sushi, put a little water on the edge before you finish rolling it. Cut into small, bit-sized pieces with a sharp knife. Rinse your knife between each cut. Cut very slowly to avoid tearing the nori. * ALTERNATE RECIPE: If you don't like seaweed, wrap the almond pt in romaine lettuce instead!
TIPS:
Do not put too much filling in each roll. Find the ideal proportions. Make different rolls. In some, add extra sun-dried tomatoes; or, only use a certain combination of ingredients and condiments. Its not necessary to serve the sushi with soy sauce; but if your guests are used to that, you could have a little bowl of soy sauce for them to dip their sushi in. Be prepared for awesome feedback! This recipe is always a hit. Im looking forward to hearing your comments about your experience. Let me know how it goes! Menu Planner 26
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