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The 7 Day Diva Detox

7 Day Menu Planner
 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.

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Cover & Layout Design: Amy De Wolfe

Copyright © 2007 by Tera Warner & Amy De Wolfe

The 7 Day Diva Detox is a trademark of The Raw Divas.

All rights reserved.

Published by:

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www.therawdivas.com
 Welcome
This menu planner has been made available to detox participants for those who would like
the additional support of planned menus and shopping lists.

During the days leading up to Day 1 of your 7 Day Detox, we highly recommend you do
your best to gradually and consistently increase the quantity of fresh fruits and vegetables
in your diet, and make efforts to limit your intake of meats, breads, etc. This will make
for a gentler detox experience.

You will find most of your questions regarding the detox are answered in the standard 7
Day Diva Detox materials that you have already received. However, if you have any further
questions, please know that you are more than welcome to email us at any time at
customerservice@therawdivas.com

We wish you a marvelously successful adventure in health and we look forward to hearing
about your results!

Happy detoxing!!

The 7 Day Diva Detox Menu Planner www.therawdivas.com 3

 7 Day Detox Shopping List

Fruits:

Bananas Lemons Oranges

Blueberries (fresh and frozen) Limes Peaches or Nectarines
Raspberries Mangoes Pineapple

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie
meals, so you can plan for whichever types of fruits and greens you need to include in your
shopping list. Don’t forget extras for Mono-Fruit meals and veggie pickers too!

If 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:

Arugula (Roquette) Fresh Mint Romaine Lettuce

Bell Peppers Lettuce Spinach
Celery Mixed Baby Greens Sprouts (any type)
Cilantro/Coriander Mixed Greens Sunflower Sprouts
Cucumber Parsley
Dark Green Kale Red Onion (optional)
Fresh Basil Red Tomatoes

Extras:
Coconut Water

Extras for Snacks and Mono Meals:

Melons, Apples, Pears and other seasonal fruits and

vegetables are great for snacks and mono meals. Please
refer to the Seasonal Food Chart on the following page
for further suggestions.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 4

 Seasonal Produce Guide
The following chart should be helpful in guiding you towards seasonal food choices. When
fruits and vegetables are in season, they are not only at their most economical, but they
are also freshest, at their nutritional peak, and taste best. While we haven’t listed every
possible fruit and vegetable, we have tried to include most commonly found produce. We
believe eating in season is best for both our bodies, and the environment when possible.
The easiest way to shop in season in your area, is to buy your produce from local farmers
markets or food share box schemes.

Spring
Apples Coconuts
Apricots Collards
Artichokes Fennel
Asparagus Ginger
Avocados Greens
Baby Greens Lettuces
Bell Peppers Limes
Broccoli Mangos
Brussel Sprouts Morels
Cantaloupe Mushrooms
Cabbage Mustard Greens
Carrots Onions
Celeriac Oranges Pineapple
Celery Papaya Spinach
Chives Peas Watercress

Summer
Avocados Carrots
Bananas Celery
Basil Cherries
Beans Chinese Cabbage
Beets Corn
Bell Peppers Eggplant
Blackberries Figs
Blueberries Kiwi
Cantaloupe Limes

The 7 Day Diva Detox Menu Planner www.therawdivas.com 5

 Mushrooms Peaches Summer Squash
Nectarines Peas Tomatoes
Okra Plums Watermelon
Onions Raspberries Zucchini
Papaya Strawberries

Fall
Acorn Squash Garlic
Apples Grapes
Avocados Greens
Beets Mushrooms
Bell Peppers Okra
Butternut Squash Onions
Button Mushrooms Papaya
Cabbage Parsnips
Cauliflower Pears
Celeriac Persimmons
Celery Pomegranates
Coconuts Pumpkins
Corn Quince
Cranberries Spinach
Cucumbers Squash
Endive Sweet Potatoes
Figs

Winter
Apples Leeks Radishes
Avocados Lemons Rutabaga
Beets Mushrooms Spinach
Bell Peppers Oranges and Tangerines Sweet Potatoes
Broccoli Papaya Turnips
Brussel Sprouts Radicchio Winter Squash
Cabbage
Carrots
Cauliflower
Celery
Chestnuts
Coconuts
Cranberries
Grapefruit
Grapes
Kale

The 7 Day Diva Detox Menu Planner www.therawdivas.com 6

 Meal Planner
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Peachy Red- Mono

Amy’s
Green Green White- Mono Fruit
Favorite
Breakfast Smoothie Power and Blue Fruit Meal
Green
Smoothie Fruit Meal
Smoothie
Detox Salad
Day! Green
Smoothie
Green Milk- Fruit
Fast on shake Sandwich
Water Luscious Creamy
Lettuce or
Lunch until 6pm Green or Sunshine
Roll Ups Get
Salad Salad Tomato-
Wintermint Creative
Smoothie Celery
Salad & Clean
out the
Fridge!
Green
Action New Arugula
Smoothie Gazpacho Salad Green An Apple
Mono
Dinner with Smoothie a Day
Fruit Meal and/or
Blueberry Night! Salad
Banana Dressing
Milkshake

Indicates a recipe where an ingredient must be soaked in advance

The 7 Day Diva Detox Menu Planner www.therawdivas.com 7

 Recipes

Day 1
Water Fast until 6pm

Dinner

Break your 24 hour water fast with a mono-fruit meal of your choice. This means, you
may eat as much of 1 type of any fruit that you like, until you feel satisfied. Be sure to eat
this meal mindfully and in a peaceful environment so you can truly enjoy the smell, flavor,
and texture of this meal. After your fast, you will really notice the sensuality of the fruit
you choose for this first meal.

After you feel satisfied, stick with water for the remainder of the evening.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 8

 Day 2
Breakfast

Eat only when you begin to feel true hunger. We recommend another mono-fruit meal or
a large green smoothie. If you’re not already familiar, Amy’s Favorite Green Smoothie is
an excellent introduction to the wonders of the green smoothie:

Amy’s Favorite Green Smoothie

Ingredients:
2 bananas (fresh or frozen)
1 mango
2-3 large handfuls of baby spinach
1 celery stick
1 cup water or coconut water

Directions:
Put water or coconut water (no coconut meat for the detox week) into your
blender. Next add in your bananas, mango flesh and baby spinach, in that
order. Blend at medium speed, and use the celery stick to push everything
down to the blender blade, eventually blending the celery as well.

Lunch

Luscious Green Salad

Ingredients:
1 cup chopped pineapple
1 orange (peeled and chopped)
4-5 handfuls of your favorite greens
2 handfuls sunflower sprouts
1 cup water

Directions:
Place all greens in a large bowl. Add fruit and sprouts and mix all ingredients
to allow the fruit juices to “dress” the greens. Enjoy!

The 7 Day Diva Detox Menu Planner www.therawdivas.com 9

 Snacks

If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers
are simply our cute way of describing a platter of raw vegetables. Some great suggestions
are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner

Enjoy one or both of the following green smoothies.

Green Action Smoothie

Ingredients:
1 mango
1/2 pint raspberries
3 handfuls greens of your choice
1 cup water

Directions:
Blend mangoes with water, add in raspberries and greens, and blend until
smooth. Good greens to use include: sweet lettuce, spinach, mixed baby
greens, and romaine lettuce.

Banana Milkshake
Ingredients:
3 fresh bananas
2 frozen bananas
1½ cups water

Directions:
Blend at high speed until frothy. It’s amazing!

The 7 Day Diva Detox Menu Planner www.therawdivas.com 10

 Day 3
Breakfast

Peachy Green Smoothie

Ingredients:
3 medium sized ripe peaches or nectarines
2 large bananas
8 leaves dark green kale (with stems removed)
1 cup of water

Directions:
Blend, inhale...

Lunch

Enjoy a green smoothie of your choice, or a mono-fruit meal. Choose your own smoothie
concoction, or try one of the following suggestions:

Green Milkshake
Ingredients:
3 fresh bananas
2 frozen bananas
3 big handfuls of greens (spinach or romaine lettuce)
1½ cups water.

Directions:
Blend at high speed until frothy. It’s amazing... and green!

Wintermint Smoothie
Ingredients:
3 bananas (fresh or frozen)
3 handfuls romaine lettuce
4-5 sprigs of fresh mint
1 cup water

Directions:
Blend all ingredients until smooth and creamy. Enjoy the refreshing mint flavor.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 11

 Snacks

If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers
are simply our cute way of describing a platter of raw vegetables. Some great suggestions
are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner

Try one of the following raw soups, and follow it up with a nice green salad. If you’re
feeling really daring, try adding your greens to your soup and discover the savory world
of blended salads. Not for the faint of heart, but once you get the taste for them, you’ll
never look back!

New Gazpacho
Ingredients:
2-3 ripe medium tomatoes, or 1 and 1⁄2 pint of cherry tomatoes
5-6 sun-dried tomatoes (soak 1-2 hours in advance)
½ red bell pepper
½ cup fresh basil, chopped
1 cup cucumber
Juice from 1 lime
¼ cup chopped red onion (optional)
Directions:
First blend the tomatoes and sun dried
tomatoes. Then add in the other
ingredients in the order listed, blending
just enough to be soupy, but still chunky.

Try: Sprinkling your favorite sprouts

on top for texture and a shot of added
nutrients!

The 7 Day Diva Detox Menu Planner www.therawdivas.com 12

 Day 4
Breakfast

Green Power Smoothie

Ingredients:
1 cup water
2 mangos
1ripe peach
big handful arugula
big handful kale leaves
big handful parsley

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

Lunch

Lettuce Roll-ups
Ingredients:
3-6 large romaine lettuce leaves
1 sweet pepper
1 cucumber
2 large handfuls sunflower sprouts
2 large handfuls sprouts of your choice
Fresh coriander (optional)
1 lime (optional)

Directions:
Lay your lettuce leaves out flat, and add
a bit of each of the other ingredients in
varying amounts and combinations. Roll
up each lettuce leaf like a burrito, and
enjoy!

The 7 Day Diva Detox Menu Planner www.therawdivas.com 13

 Snacks

If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers
are simply our cute way of describing a platter of raw vegetables. Some great suggestions
are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner

Arugula Salad with Blueberry Dressing

Dressing Ingredients:
1½ cups blueberries (you can use frozen)
1 Tbs. lemon juice

Directions:
Blend ingredients and enjoy over your salad!

Salad Ingredients:
2 cups of baby greens
1 cup arugula (roquette)
1 cup mung sprouts

Directions:
Mix lettuce and arugula together. Add mung sprouts on top and decorate with
cherry tomatoes. Serve with Blueberry Dressing to taste.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 14

 Day 5
Breakfast

Red-White-and-Blue Fruit Salad

Ingredients:
½ pint blueberries
2½ pints strawberries
2 bananas (not too ripe)
1 very ripe red banana, or ½ small plantain, very ripe

Directions:
Cut strawberries in halves or thirds; cut yellow bananas in ½” pieces, toss
together. Blend red bananas or plantain in blender, adding a shot of water if
necessary, to make a cream. Blend into the fruit pieces.

Lunch

Creamy Sunshine Salad

Ingredients:
3 red bananas, or 1 plantain or 1 banana, very ripe
2 Tbs. coconut water
3 peaches, diced
3 nectarines, diced
1 mango, diced

Directions:
Whip ripe bananas and coconut water in a blender until smooth; it should be
on the thick side. Combine cubed fruit with sauce in a bowl. Serve.

Snacks

If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers
are simply our cute way of describing a platter of raw vegetables. Some great suggestions
are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 15

 Dinner

Enjoy a green smoothie night. Create your own, or try one of the following recipes:

Green Orchard Smoothie

Ingredients:
2 cups water
3 bananas
1 peach
1 apple
1 pear
2-3 cups spinach
1 cup romaine lettuce

Directions:
Blend all ingredients until smooth in the order listed. You can use less water for
a more “pudding” consistency. Try blending this with ice for a nice refreshing
treat.

Romans Gone Mad

Ingredients:
5-7 bananas
1 to 1½ cups water
2-3 cups romaine lettuce

Directions:
Blend bananas and water together. Add romaine lettuce progressively. Use
more water if needed.

Ultimate Greens Smoothie

Ingredients:
2 mangos
2 cups papaya
Greens of your choice
1 cup water

Directions:
Blend mangoes with bananas, and use water only if necessary or desired
for consistency. Blend in greens of your choice, including: romaine lettuce,
spinach, sweet lettuce, dandelion greens (in small quantities).

The 7 Day Diva Detox Menu Planner www.therawdivas.com 16

 Day 6
Breakfast

Enjoy a mono-fruit meal. Melon is an excellent choice. Eat as much as desired and wait
at least a half an hour before moving eating anything more, so the melon has time to
digest fully. This is a very cleansing and easy to digest choice and you’ll love the light,
fresh feeling that follows!

Lunch

Green Smoothies to your heart’s content! Use some of the flavors you haven’t tried from
earlier in the week, or choose your favorite!

Snacks

If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers
are simply our cute way of describing a platter of raw vegetables. Some great suggestions
are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner

An Apple a Day Salad

Ingredients:
1 apple
1 pear
1 large handful grapes
3-5 large handfuls mixed baby greens
2 large handfuls sunflower sprouts
½ lemon

Directions:
Core and chop apple and pear into bite-sized pieces. Place in a large bowl,
and squeeze lemon juice over top. Add all other ingredients to bowl, and mix.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 17

 Day 7
Breakfast

Mono-fruit meal. Choose something fresh and ripe that you can really enjoy.

Lunch

What’s your body asking for today? You’ve got a choice of sweet or savory and we
recommend you go with whichever your body is asking for! So what’ll it be? A fruit
sandwich or a savory raw soup?

Fruit Sandwich
Ingredients:
3-6 leaf or Romaine lettuce leaves
3-6 bananas
1 mango
Sunflower sprouts
Other sprouts of your choice

Directions:
Lay out your clean and dry lettuce leaves. Peel each banana and place in the
centre of mango
Slice the each lettuce
meat leaf.
and Peel your mango and remove the flesh from the pit.
place on lettuce, alongside
your bananas. Add some
sunflower sprouts to each
banana and mango pile and
sprinkle your other sprouts
over top of each pile. Roll
up each lettuce leaf to cre-
ate burrito-style bundles, and
enjoy!

The 7 Day Diva Detox Menu Planner www.therawdivas.com 18

 Tomato-Celery Soup
This soup is really simple to make and quite surprising! If you’re feeling really
daring, add some greens into the blender too, for a great mineral-kick that will
really make your body smile!

Ingredients:
3 medium-sized tomatoes
6 celery stalks
Lime juice to taste (optional)
Greens of your choice (optional)

Directions:
Blend in tomatoes and add celery stalks progressively. Leave this soup slightly
chunky. You can make more or less of this soup using the ratio of 2 celery
stalks for every tomato.

Try: Sprinkling your favorite sprouts on top for texture and a shot of added
nutrients!

Snacks

If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers
are simply our cute way of describing a platter of raw vegetables. Some great suggestions
are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner

Celebration Spaghetti
Ingredients:
1 medium zucchini
3 roma tomatoes, seeded
2 1/2 T sun dried tomatoes, (soaked in advance)
2 T red onion, chopped
2 T fresh basil
1 t fresh oregano
1/8 t oregano
1 clove garlic

Directions:
Soak the sun-dried tomatoes at least 45 to 60 minutes in advance. Use a
Spirooli or a mandolin slicer to make zucchini spaghetti (use the smaller size
holes plate) and put into mixing bowl. Blend remaining ingredients for the
sauce except for 1 tomato, and basil. Diced remaining tomato and toss sauce,
spaghetti, and basil in mixing bowl.

The 7 Day Diva Detox Menu Planner www.therawdivas.com 19