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. 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 of The Raw Divas. All rights reserved. Published by:

2710 Thomes Ave. Suite 246 Cheyenne, WY 82001 www.therawdivas.com Menu Planner 2

Week 3 Notes
Week 3 is an important cornerstone week in the program. First, well be introducing more variety, and well continue to reinforce the positive dietary habits weve established during the first two weeks. Second, we want to make some real progress with our goals, and counter the tendency to fall back. Thats why the first two days of this week, starting on Sunday, are days of detox, during which 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 total calories consumed in a day are closer to 1800. Of course, you may adjust the quantities to fit your needs. By the end of week 3, youll notice great improvements in the way you look and feel, 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 well worth all the effort!

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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 or orange bell peppers, grated carrots, grated beets, chopped fennel, and other vegetables of your choice. Just avoid the vegetables that oxidize fast, such as tomatoes and avocados. You can add those in a dressing before serving the salad. That way, youll always have enough salad handy to prepare dinner in a flash, with an easy and tasty dressing.

2. Get Green Smoothie Jugs

To bring green smoothies with you to work, nothing works better than the 32ounce sport bottles, made of very sturdy plastic. We plan to make available a very 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 by preparing your breakfast and lunch at the same time (especially if you have to go out, 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 the case to close the opening; then I put the lid on and let the bananas ripen in a warm spot. If I want the bananas to ripen more slowly, I open the case and leave the bananas in the open air.

Menu Planner

5. Do your shopping once a week

In this program, we try to get you into the habit of doing your shopping once a week 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 raw food diet is that they fail to plan in advance, and then end up with no food and no time to shop. Its better to err on the side of buying too much, rather than not enough.

6. Start buying in bulk

At some point, it doesnt make sense to continue buying bananas or other fruits by the pound, when youre going through 40 pounds in a week or two. So instead, buy by the case. Ive recently written an article on that subject in my ezine. If youd like to read it, go to: http://www.fredericpatenaude.com/ezine/051806.html

7. If youre eating out, bring your own dressing

If 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 in this program, or a simple avocado dressing.

8. Master 7-10 recipes

Start compiling the recipes you like best, and eventually learn to make at least 6-7 recipes by heart. These should include: a few dressings, a few salads, a few smoothies, a few green smoothies, a fruit salad, and a fruit soup.

9. Learn a few gourmet recipes your family will enjoy

Learn to make a few gourmet raw food recipes that you know your family will enjoy. In these menu planners, Ill include at least one new gourmet (but simple) 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 as the Fennel Delights of this week (which can include more olive oil for your friends and family). Being able to make these recipes from memory means youll always know what to bring if youre invited somewheresuch as a potluck or family gatheringor if youre planning to entertain in your own home.

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10. Go back constantly and review the basics

Weve introduced a lot of basic concepts and information in the first few weeks of this program. Its important to review that information on a regular basis, which means listening to the teleseminars more than once and reading the information provided in the booklets, including the menu planner. Repetition is an essential skill in this program!

11. Dont underestimate the power of support and community

In the Body Enlightenment System, weve provided you with some awesome tools, such as the success buddy partnership, the forum, and the regular teleseminars. Dont undervalue the power of these tools. Sometimes you may feel 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 same time they decide to give up, due to of lack of inspiration. You may go through difficult periods. You may experience the temptation to give up. At least know that these emotions are normal. If you stay connected with the Body Enlightenment Community, you will stay inspired and keep on track!

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Meal Planners
Week 3

Sunday Breakfast
Detox Day!

Monday

Tuesday
The Frothy Banana is Back! Fruit Salad Small Green Smoothie Platter of Mangos and Tomatoes Great Ranch Dressing and Salad

Wednesday
Green Ambush Smoothie Apples with Snow Low Fat Raw Chili Simple Salad with Mango Dressing

Thursday
Papaya Boat

Friday
Papaya Boat

Saturday
Fruit Soup

Detox Day! Enjoy as Many Green Smoothies and MonoFruit Meals as You Would Like Today!

Lunch

Dinner

Enjoy as Many Green Smoothies and MonoFruit Meals as You Would Like Today!

Banana with Sticks

Freds Moms Salad

Mikas Specialty

Coleslaw Avocado Mayonnaise

Garden Blend Smoothie

Gazpacho Soup Fennel Delights

Indicates a recipe where an ingredient must be soaked in advance

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Shopping List
Week 3 Shopping List For one person Fruits:
Bananas Blueberries Honeydew melon Mangos Apples (sweet) Juicing oranges Navel oranges (large) Pineapple (golden) Papaya Lime Lemon approx. 35 or more 1 pack frozen or 2 pints fresh 1 about 25 2 pounds 8 4 1 large 2 large 4 2

*NOTE: If you cannot find this many mangos, get extra bananas. Replace one mango 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 Tomatoes Cucumbers Cherry tomatoes Red bell pepper Yellow bell pepper Red onion Zucchini Green onions Cabbage Celery Carrots Fresh basil 2 small about 15, or about 5 pounds 3 1 pint 2 1 1 2 medium 1 small bunch 1 small head, red 1 head 1 1 bunch Menu Planner 8

Dill (fresh) 1 bunch Cilantro 1 bunch Parsley 3 bunches (or 2 large bunches) Fennel 1 large bulb Mixed baby greens 1 large bag (about 400 grams.) Kale 2 bunches Arugula 1-2 bunches Romaine lettuce 2 heads Baby 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) Cinnamon Sun-dried tomatoes (1 bag, no salt) Cumin powder Kelp powder (optional) Fresh garlic

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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Days 15 & 16
Detox Days!
The first two days this week (Sunday and Monday) are days of cleansing and rejuvenation. As we are halfway through the program, we need to give this a new start 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 fresh fruit as a snack.

Smoothie # 1: Romans Gone Mad

Total Calories: 450 Ingredients: 4 bananas 1-1 cups water 2 cups romaine lettuce Directions: Blend bananas and water together. Add romaine lettuce gradually. Use more water if needed.

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Smoothie # 2: Garden Blend Smoothie

Total Calories: 350 Ingredients: 1 cups water 3 mangos (about 3 cups flesh) 1 big handful arugula 1 big handful kale leaves 1 big handful parsley Directions: Blend all ingredients together at high speed. Be prepared for an intense and delicious green smoothie!

Smoothie # 3: Blue Asia

Total Calories: 420 Ingredients: cup water 2 Asian pears 2 mangoes 1 cup blueberries (fresh or frozen) 2 big handful mixed baby greens Directions: Blend all ingredients together until smooth.

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Day 17
Morning Meal
The Frothy Banana is Back
Total Calories: 500 Ingredients: 4-5 bananas 2 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 the banana milkshake we suggest.

Lunch
Fruit Salad
Total Calories: 450 Ingredients: 1 cups ripe pineapple, diced 2 mangos, diced 2 oranges, diced 5-6 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 or later)

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Small Green Smoothie

Total Calories: 175 Ingredients: cups water 1 mangos (about 1 cups flesh) 1 small handful romaine lettuce 1 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 Tomatoes

Total 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 first and cut two big slices along the seed. Then, cut those slices in thinner slices, and also get whatever is left on the mango seed. Cut the tomatoes in half, and then cut them as you would for a garden salad. Serve all ingredients over a bed of lettuce.

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Great Ranch Dressing & Salad

Total Calories: 400 Ingredients: cup tomatoes juice from 1 lime big red pepper, or 1 small one 1 3 cup fresh dill 1-2 stalks celery 2 Tbs. almond butter 2 small dates For salad: Mixed salad greens 2-3 green onions (chopped) Directions: Blend all ingredients together until smooth. Serve with a big salad, composed of as much mixed salad greens as you desire.

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Day 18
Morning Meal
Green Ambush
Total Calories: 600 Ingredients: 2 cups water 3 bananas 1 peach 1 mango or large pear 2 dates 2-3 cups spinach 1 cup romaine lettuce Directions: Blend all ingredients, in the order listed, until smooth. You can use less water for a more pudding-like consistency.

Lunch
Apples with Snow
Total Calories: 550 Ingredients: 2 sweet apples (golden, red delicious, etc.) 4 bananas Cinnamon 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, sprinkle with some cinnamon.

NOTE: Use sweet apples, not acidic varieties. Menu Planner 15

Dinner
Low-Fat Raw Chili
Total Calories: 250 This is a low-fat, healthful alternative to traditional chili. Ingredients: 3 cups tomatoes, diced small 2 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 tomatoes and zucchini in the blender. Blend well. Place remaining diced tomatoes and bell peppers into a serving bowl, then pour blended mixture on top. Serve immediately.

Simple Salad with Mango Dressing

Total Calories: 350 Dressing Ingredients: 2 cups tomato 2 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 ingredients and enjoy!

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Day 19
Morning Meal
Papaya Boat
Total 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 with banana slices (about 1-2 bananas per boat). Eat with a spoon.

Lunch
Banana with Sticks
Total Calories: 400-600 (100 calories per medium banana) Ingredients: 4-6 ripe bananas 3-4 ribs of celery Directions: Eat the bananas, and enjoy some celery to clean your teeth afterwards!

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Dinner
Coleslaw
Total Calories: 375 Total Calories from fat: about 250 Ingredients: Avocado mayonnaise Cabbage (red or green) Directions: First, make the avocado mayonnaise (see below). Then, add enough grated cabbage to create the coleslaw of your dreams. Try adding sprouts of your choice for texture and an added kick of protein & nutrients! NOTE: If desired, add more lemon juice or apple cider vinegar to give an additional punch.

Avocado Mayonnaise
Ingredients: 1 tomato lemon 1 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 until smooth. Mayonnaise should be fairly thick. If desired, add kelp powder.

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Day 20
Morning Meal
Papaya Boat
Total 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 with banana 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 of fruit) 2 tomatoes, diced 1 handful cilantro, chopped small sweet red onion, chopped (when mixed with the other ingredients, the spiciness goes away.) 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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Dinner
Tonight is a green smoothie night! Make it a party! You may make any green smoothie of your choice, and enjoy it as much or as often as youd like. We suggest the following:

Garden Blend Smoothie

Total Calories: 350 Ingredients: 1 cups water 3 mangos (about 3 cups flesh) 1 big handful arugula 1 big handful kale leaves 1 big handful parsley Directions: Blend all ingredients together at high speed. Be prepared for an intense and delicious green smoothie!

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Day 21
Morning Meal
Fruit Soup
Total Calories: 550 Ingredients: 1 and half cups of pineapple, diced 2 large navel oranges, diced* 2-3 ripe kiwis, peeled and sliced 1 small apple, peeled, cored and diced 2 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 Specialty
Total Calories: 475 Ingredients: 1 cup water 2 bananas 2 peaches 1 apple 2 stalks celery, chopped 1 handful spinach Directions: Blend ingredients, in the order listed, for a playful, nourishing treat.

Dinner
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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 juice of 1 lime 2 3 cup fresh dill or cilantro 2 3 cup fresh parsley 1 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.

Fennel Delights
Total Calories: 350-400 Calories from Fat: about 250 Ingredients: 3 cups fennel, thinly sliced cup chopped parsley 1 yellow pepper, diced 1 celery rib, diced avocado, diced 1 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 small teaspoon of olive oil for flavoring, if desired, but this is entirely optional.

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