Raw Food Cleanse Part 2: The Meal Plan

Decided you want to do a raw food cleanse, but confused on what to eat? This meal plan is all you need to get started.

Ok, so you’ve already read my article on Tackling Your First Raw Food Cleanse, but you’re still not quite ready to go it alone. This article will walk you through your first 3 day cleanse, giving you a day-by-day meal plan, as well as some helpful tips that will make sure you complete the cleanse without a problem.

Let’s Get Started

This plan is for a 3-day cleanse. A cleanse can be as short as 3 days, or as long as a week. I chose 3 days because I find it to be short enough that even first-timers will have no problem completing the cleanse.

As mentioned in the previous article, make sure that when you schedule your cleanse, you choose your dates realistically. It defeats the purpose if  you go to a dinner party and eat a bunch of cooked and processed foods mid cleanse. Dedication is essential, so pick your days and stick to them.

Day 1

Breakfast: Berry Blush Smoothie

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Ingredients:

  • Spinach
  • Bananas
  • Frozen blueberries
  • Frozen cherries
  • Dates
  • Chlorella
  • Maca
  • Water to desired consistency

Directions:

  1. Combine ingredients in processor and blend to taste.

Lunch: Abundant Garden Salad

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Ingredients:

Salad

  • 2 fresh grated beets
  • 3 grated carrots
  • 1 avocado
  • 1 cup pea or sunflower sprouts
  • 1 cucumber
  • 1 cup cherry tomatoes, sliced
  • 1/4 cup pumpkin or sunflower seeds
  • 1 large head of red or green leaf lettuce

Dressing

  • 1 cup tahini
  • 4 oranges, peeled and juice
  • 3 lemons, peeled and juiced
  • 3 dates
  • 4 thumbprint sized pieces of ginger root
  • 1/4 cup coconut water

Directions:

Salad

  1. Wash, chop and spin your lettuce and set aside.
  2. Wash and slice all of your veggies and arrange on your bed of lettuce.
  3. Use a grater to shred your beets and carrots, be very careful as the vegetables get smaller that your hands don’t swipe across the blade and get hurt.

Dressing

  1. Squeeze your fruit juices in the Vitamix first, and add in your ginger.
  2. Blend until you have a fully liquefied mixture, add in the dates and repeat.
  3. Once you’re mixture is liquid, add in the tahini and coconut water, blend for 10 seconds or so and you’re finished.

Quick Tip: Hydrate

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Hydration is key in staying healthy, and is even more important during a cleanse. The sudden change in diet will often make you think you are hungry when you are not. Drink frequently throughout the cleanse to avoid such problems. For each meal, you may drink your choice of fresh fruit or vegetable juice, or you can stick to plain water.

Dinner: Rawco Salad

Ingredients:

Salad

  • 2 kale leaves
  • 1/2 of a tomato
  • 1/3 of an avocado
  • 1 green onion
  • 1 squeeze of fresh lime

Raw “Taco Meat”

  • 2 tbs raw walnuts
  • 2 tablespoons raw walnuts
  • 1 pinch cumin seeds
  • 1 splash coconut aminos
  • 1 dash smoked paprika or chipotle (optional)

Directions:

  1. Chop up two kale leaves, half a tomato, a third of an avocado and one green onion. Toss that into your vessel of choice.
  2. Chop up two tablespoons of raw walnuts with two tablespoons of fresh cilantro.
  3. Add in a pinch of cumin seeds, a splash of coconut aminos and a dash of smoked paprika (optional).
  4. Add this all to the veggies.
  5. Squeeze some fresh lime juice over the top and enjoy!

Quick Tip: Eat

When you get hungry, eat something. Don’t be afraid to eat. All of the food you will eat during your cleanse are great for your health, and there is absolutely no reason to starve yourself.

Day 2

Breakfast: Morning Green Drink

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Ingredients:

  • 2 big handfuls of Spinach
  • 1/2 cup parsley
  • 1 rib of celery
  • 1 thumb of ginger, peeled
  • 1 lemon
  • 1 medium cucumber
  • 2 apples
  • ice (optional)

Directions:

  1. In a juicer, place all ingredients except optional ice cubes in a juicer until juiced
  2. Serve in your favorite wine goblet or other favorite glass of choice.

Lunch: Raw Veggie Burger Delight

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Ingredients:

Burgers

  • 1 cup sweet potato, peeled and chopped
  • 1 cup carrot, peeled and chopped, or pulp from carrot juice
  • 1 cup parsnip, peeled and chopped
  • 1/3 cup red onion, chopped
  • 1/2 avocado
  • 1/2 cup fresh dill
  • 1/2 cup fresh parsley
  • 2 garlic cloves
  • 3 Tbsp shoyu or tamari

Garnish

  • mix of green leafy vegetable
  • alfalfa sprouts
  • tomatoes, sliced
  • parsley

Directions:

  1. Place sweet potato, carrots and parsnips in your food processor and pulse until mashed.
  2. Take the mass into your hands and squeeze the juice out of it.
  3. Place back in the food processor and add remaining ingredients. Process until mashed. If the mass is too wet, squeeze it again or add more carrot pulp.
  4. Shape in four burgers and serve on bed of leafy greens topped with tomatoes, sprouts and parsley. Enjoy!

Dinner: Raw Empanadas with Chili Macadamia Filling

Chili Macadamia Filling

Ingredients:

  • 1 cup macadamia nuts (soaked for 5-10 minutes to soften)
  • 2 tbsp. chili powder
  • 1/8 cup  of fresh squeezed lemon juice
  • 1/8 tsp. himalayan salt

Directions:

Strain the soaked macadamia nuts and add to the food processor with all other ingredients. Process until you get a finely pureed mixture without any large chunks. To keep fats low limit 1-2 tbsp. of filling per serving.  (If you want, you can chill the filling in the fridge for 10-20 minutes before serving.)

Raw Wraps

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Ingredients:

  • 1-2 heads Butter or Iceberg Lettuce (depends on how many you want)
  • Veggie Filling (as much as you like)
  • Broccoli Sprouts
  • Roasted red pepper, sliced (not raw)
  • Cherry tomatoes, sliced
  • Cubed vocado (1/2 per person if you’re keeping your fats low)

Directions:

Prepare your greens to use as wraps, or if you’re not concerned about presentation simply chop up a head of romaine lettuce and make a salad. Since the macadamia a nut filling will not be used all in one sitting, you can make multiple salads with this one recipe.

Quick Tip: Snack

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Snacks will help curb your appetite and control cravings during the cleanse. Try to snack on foods high in protein, like nuts, as they will both energize you and keep you feeling full.

Day 3

Breakfast: Raw Vegan Scramble

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Ingredients:

  • 1 cup almonds
  • 1/2 cup sunflower seeds
  • 1/2 cup water
  • 1 T curry powder
  • 1 red bell paper
  • 1/4 cucumber
  • 1 big tomato

Directions:

  1. Pulse almonds and sunflower seeds until flour.
  2. Add water and mix well (small chunks are ok). Season with curry and sea salt.
  3. Chop red bell pepper, cucumber and tomato and mix scramble with veggies.

Lunch: Healthy Raw Tortilla Soup

Ingredients:

  • 2 or 3 tomatoes, coarsely chopped
  • 2 large red/orange/ yellow bell peppers (or mix them up), coarsely chopped
  • 1/4 cup sundried tomatoes, packed
  • 2 large stalks celery, coarsely chopped
  • 1/2 cup fresh cilantro, packed
  • 3/4 cups water
  • 1 TB. lime or lemon juice
  • 1 TB. cumin
  • 1 tsp. chili powder
  • 1/2 tsp. paprika
  • 2 or 3 cloves garlic (you can use less if you’re not the biggest garlic fan)
  • Pinch of cayenne pepper
  • 1/2 avocado – to thicken

Directions:

  1. Blend all ingredients (minus the avocado – you’ll put that in last!) in a high speed blender – I use a Vitamix – until smooth.
  2. Add the avocado and blend again.  This soup can be served room temperature or let the blender run several minutes and serve piping hot.  The avocado is added last so that the soup doesn’t turn into a mousse.
  3. Adjust seasoning and flavors to taste.
  4. Pour into bowls and top with chopped veggies of choice.

Dinner: Avocado-Cauliflower Veggie Wraps

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Ingredients:

  • 3-4 Collard Greens
  • 1 small cauliflower head, raw or steamed
  • 1 large avocado
  • 3 limes, juice
  • 2 large carrots, julienned
  • 1 cup jicama, julienned
  • 1 small zucchini, julienned
  • 1 tsp dried italian herb mix (oregano, rosemary, thyme..)
  • 1/4 cup fresh cilantro, finely chopped
  • 1 medium slice red onion

Directions:

  1. Put cilantro, cauliflower, 1/2 avocado, 1/2 tsp dried herbs, juice from 1 lime and red onion in food processor until you have a nice creamy puree. Spread over collard greens and top with jicama, zucchini and carrot slices. Roll and close.
  2. For the sauce, blend 1/2 avocado, 2 limes (juice), 1/2 tsp dried herbs and more cilantro until creamy enough. Add more lime juice if necessary or a tiny bit of water.
  3. Serve wraps with dipping sauce and bring anywhere you go. This will take around 20-30 min to prepare.

There you have it! Now there is nothing stopping you from conquering your first raw food meal cleanse. Pick a date, stock the fridge, and go for it! Comment below with your thoughts, and let me know how the cleanse works for you!

*All of the recipes come from rawfoodrecipes.com.

Cover photo: kindnesschallengeblog.com

About the author

Kyle

Kyle is an international traveler and personal trainer. He specializes in power lifting, fat loss, HIIT training, bodybuilding, sports training, and nutrition. Kyle is always looking to learn more about anything and everything that interests him.

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