General Principles
-
Hydration: Drink at least 2–3 litres of water daily. You can also include herbal teas (not boiled beyond 40°C) and infused water.
-
Meal Structure:
-
Breakfast: High in fruit or green smoothies.
-
Lunch: Big salad with varied textures (greens + veggies + fats).
-
Snacks: Nuts, seeds, energy balls, raw crackers, or fruit.
-
Dinner: Raw soups, zucchini noodles, sprouted grains, or large salads.
-
-
Supplements: Consider B12, DHA/EPA from algae, and Vitamin D as recommended.
21-Day Meal Plan (Example)
Week 1: Fresh Start
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Green smoothie (banana, spinach, flaxseeds) | Rainbow salad (kale, carrots, beetroot, tahini-lemon dressing) | Apple slices with almond butter | Raw zucchini noodles with avocado pesto |
| 2 | Chia pudding with berries | Lettuce wraps with guacamole & sprouts | Mixed nuts & dried fruit | Raw tomato soup with cucumber noodles |
| 3 | Papaya & lime fruit bowl | Spinach, orange & fennel salad | Raw energy balls (dates, walnuts, cacao) | Collard wraps with hummus & veggies |
| 4 | Mango-pineapple smoothie | Sprouted quinoa tabbouleh | Fresh figs | Raw “sushi” rolls with cauliflower rice |
| 5 | Overnight oats with chia (soaked, raw) | Big mixed greens salad with pumpkin seeds | Celery sticks with cashew dip | Raw lasagna (zucchini layers, nut cheese) |
| 6 | Watermelon mint salad | Raw tacos with walnut “meat” | Trail mix | Avocado gazpacho with side salad |
| 7 | Green smoothie (kale, banana, spirulina) | Sprouted lentil salad with lemon dressing | Fruit platter | Raw pad thai (spiralised veggies, almond sauce) |
Week 2: Build Variety
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 8 | Acai smoothie bowl | Cabbage salad with sunflower seeds | Medjool dates & almonds | Marinated mushrooms & kale salad |
| 9 | Apple cinnamon chia bowl | Sprouted chickpea salad | Cucumber & guac | Raw cauliflower tabbouleh |
| 10 | Berry smoothie with hemp seeds | Big Greek-style salad (no feta) | Raw crackers with hummus | Creamy raw broccoli soup |
| 11 | Grapefruit & kiwi platter | Rainbow wraps (collard leaves, tahini) | Coconut chips | Raw zucchini lasagna |
| 12 | Green smoothie with ginger | Sprouted mung bean salad | Fruit kebabs | Raw stuffed peppers with nut cheese |
| 13 | Chia & mango parfait | Raw falafel lettuce wraps | Apple & cinnamon slices | Tomato-cucumber-avocado salad |
| 14 | Watermelon basil smoothie | Spinach, walnut & cranberry salad | Raw bliss balls | Raw tomato-basil soup |
Instructions in Next Page
Article Categories:
Vegan Recipes
