These are hard to find and hard to make up as well. When you have transitioned from SAD to RAW, it can be very challenging to know what your body needs. Yes, you will get more vitamins and minerals by primarily eating raw veggies, fruit, nuts and seeds but is this everything you need? As you begin to feel the effects of the dietary change, you will begin to question your body and add, or subtract some of what you are eating until it feels right.
It is also a good idea to consult with a nutritionist for your individual needs.
A good foundation to start with is to follow along with David Wolfe’s Sunfood Diet Success System. Below is a sample from his book.
The All-Raw Diet Weekly Menu (Fall/Winter):
Day 1: Monday Morning: 2 young coconuts, with coconut meat and water blended together in a cream. If young coconuts cannot be found, blend 2 avocados with mature coconut water.
Afternoon: 5 oranges. 2 avocados. Spinach leaves.
Snack: 3 oranges.
Evening: One large spinach salad containing cucumber, tomato, and green onion salad with 1 avocado and fresh-squeezed lemon.
Day 2: Tuesday Morning: One large papaya eaten whole or blended with orange or lime juice.
Afternoon: 4 oranges. One small green-leafed vegetable salad (containing kale or spinach) with 10-20 almonds and fresh-squeezed lemon.
Snack: 2 oranges.
Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, cayenne pepper, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. squash, peppers, okra, etc.).
Day 3: Wednesday Morning: 1 quart (1 liter) of freshly-made orange juice mixed with 1/2 avocado or 3 teaspoons of flax seed oil. (Mixing a fat with a sugar for breakfast will time-release the sugar for more endurance energy).
Afternoon: Cucumber, 10 pitted dates, lettuce mixed salad. Squeeze an orange into the salad as dressing.
Snack: 2 persimmons. Assorted green leaves (lettuce, spinach, endive).
Evening: Large salad containing 80% green-leafed vegetables eaten with 1-2 cups of raw nuts, and an orange squeezed as dressing. Add several servings of raw dulse seaweed to the salad. Add 30-40 Sun-ripened olives (if available).
Day 4: Thursday Morning: 2 large pomegranates and 3 oranges cut and juiced on a citrus juicer. Blend with 0.5 ounces (0.015 liters) flax oil if desired.
Afternoon: 8 dried prunes. Silicon salad! (see Appendix C: Sunfood Recipes).
Snack: 2 asian pears. Assorted greens (kale, spinach, baby bok choy).
Evening: Nori rolls! Be creative! (see Appendix C: Sunfood Recipes).
Day 5: Friday Morning: 8 tangerines. 1 avocado.
Afternoon: Cucumber, okra, zucchini, onion mixed salad. Add high-quality extra virgin cold-pressed olive oil as dressing
Snack: 2 tangerines. 1 grapefruit.
Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. asparagus, apple, cucumber, etc.).
Day 6: Saturday Morning: 1 Papaya mixed with lettuce or mixed with 1 avocado.
Afternoon: 1 cup (0.25 liters) of wheatgrass juice blended or juiced with 3-4 apples or 1 quart (1 liter) of freshly-made vegetable juice containing at least 50% celery, 50% apples or pears.
Snack: 2 apples. 10 almonds.
Evening: Large salad containing 80% green-leafed vegetables (including kale or spinach), 2 avocados, and high-quality extra virgin cold-pressed olive oil as dressing. Add 8 pitted dates to the salad for added zest.
Day 7: Sunday Morning: No breakfast.
Afternoon: 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. jicama, pumpkin, etc.).
Snack: 2 pears. 1 zucchini.
Evening: Large salad containing 80% green-leafed vegetables, 3 avocados, and a lemon or lime squeezed as dressing.
RawMa
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