This is only a handy quick-reference sheet for the low-fat raw cleanse. Please proceed to the full low-fat raw vegan cleanse COURSE here!

Questions or comments? Head over to the community to chat!

No Fuss Low-Fat Raw Vegan Cleanse:

FAQs:

  • This meal plan is as simple as it gets for maximum success.
  • A food processor and a blender are required.
  • This meal plan is for 1 person.
  • This meal plan is geared toward weight loss.
  • Take serving of frozen berries out of freezer and let thaw on counter before dinner. (Feel free to fresh instead of frozen, but frozen may be cheaper.)
  • Printable PDFs of meal plan and shopping list available below.

The Day Before:

  • Purchase everything in the shopping list the day before you start.  
  • Note: Consider only buying half the required lettuce and spinach. Pick up more later in the week for maximum freshness. 
  • Note: If needed for allergy reasons, you can use pecans instead of walnuts in all recipes below that call for walnuts. 

Day 1:

On Day 1, give yourself extra time to make two recipes using your food processor. This will be the most time-consuming day, but you'll get to enjoy your dessert all week.

Make Raw Truffles

Any time today, make truffle recipe using your food processor. Roll into 7 truffles using your hands. Truffles are ready immediately, but they will keep in the fridge for a week.

Cover finished truffles (or place truffles inside a plastic ziploc bag) and refrigerate. 

Make Raw Celery Spread

Any time today, make the celery spread recipe using your food processor. Divide the finished spread into 4 servings (about 1/4 cup each). Cover and refrigerate. 

You'll be serving this spread on top of your salads. This spread keeps incredibly well, so you can even make it the day before if you like. 

Day 2:

Make Raw Spaghetti Sauce

Any time today, make the spaghetti sauce recipe as written using your food processor.

Divide into 2 servings. Save the second half of the recipe for tomorrow. 

Day 4:

Make Raw Egg Salad

Any time today, make the egg salad recipe using your blender. 

Divide into 4 portions. Cover and refrigerate. 

Day 5:

Raw Taco Filling

Any time today, make the raw taco filling

Divide into 3 servings. Cover and refrigerate.

Rawtarian's Raw Taco Filling Recipe

Meal Plan

Day Breakfast Snack Lunch Snack Dinner Dessert
Day 1 3 small oranges and 1 banana 2 medjool dates Avocado Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon apple cider vinegar (as dressing); 1 avocado (chopped) 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon apple cider vinegar (as dressing); 1/4 cup celery spread 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top
Day 2 3 small oranges and 1 banana 2 medjool dates Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon apple cider vinegar (as dressing); 1/4 cup celery spread 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Spaghetti: 1 cup 5-minute spaghetti sauce over 1 cup spiralized zucchini noodles (or spaghetti squash) (or other noodle) Sides: 1 large carrot (chopped) 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top
Day 3 3 small oranges and 1 banana 2 medjool dates Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon apple cider vinegar (as dressing); 1/4 cup celery spread 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Spaghetti: 1 cup 5-minute spaghetti sauce over 1 cup spiralized zucchini noodles (or spaghetti squash) (or other noodle) Sides: 1 large carrot (chopped) 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top
Day 4 3 small oranges and 1 banana 2 medjool dates Hearty Celery Salad: 3 cups spinach (chopped), 2 celery stalks (chopped), 1 tablespoon apple cider vinegar (as dressing); 1/4 cup celery spread 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Egg Salad Boats: 4 large pieces romaine lettuce; 1/4 batch egg salad mixture. Sides: 1/2 cup cherry tomatoes; 1 large carrot (chopped) 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top
Day 5 3 small oranges and 1 banana 2 medjool dates Egg Salad Boats: 4 large pieces romaine lettuce; 1/4 batch egg salad mixture. Sides: 1/2 cup cherry tomatoes; 1 large carrot (chopped) 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Taco Salad: 3 cups lettuce; 1/4 cup cherry tomatoes (sliced); 1 cob corn (sliced); 1/4 cup taco filling 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top
Day 6 3 small oranges and 1 banana 2 medjool dates Taco Salad: 3 cups lettuce; 1/4 cup cherry tomatoes (sliced); 1 cob corn (sliced); 1/4 cup taco filling 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Egg Salad Boats: 4 large pieces romaine lettuce; 1/4 batch egg salad mixture. Sides: 1/2 cup cherry tomatoes; 1 large carrot (chopped) 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top
Day 7 3 small oranges and 1 banana 2 medjool dates Taco Salad: 3 cups lettuce; 1/4 cup cherry tomatoes (sliced); 1 cob corn (sliced); 1/4 cup taco filling 2 apples (chopped) with 3 tablespoons hemp seeds (hemp hearts) sprinkled on top Egg Salad Boats: 4 large pieces romaine lettuce; 1/4 batch egg salad mixture. Sides: 1/2 cup cherry tomatoes; 1 large carrot (chopped) 1 1/2 cups frozen berries (thawed) with 1 chocolate truffle crumbled on top

Shopping List

Fruit and Vegetables Quantity
Oranges (ex: mandarines/cuties/clementines) 21
Bananas 7
Medjool dates (large) 14
Apples 14
Frozen berries (ex: blueberries, cherries, strawberries, mixed berries) 10 1/2 cups (3-4 bags)
Spinach 15 cups (3 containers)
Romaine lettuce 3 cups
Celery 2 heads
Corn on the cob 3
Avocado 1
Noodles (2 zucchinis or any "noodles") 2 cups
Carrots 1 bag (at least 6 medium carrots)
Red pepper (bell) 1
Cherry tomatoes 3 cups
Fresh tomatoes (any type) 1/2 cup
Garlic 3 cloves
Pantry Items Quantity
Hemp hearts (hemp seeds) 1 1/2 cups
Cocoa powder 4 tablespoons
Lemon juice 2 tablespoons
Sun-dried tomatoes (buy soaked in olive oil) 1 cup
Olive oil 2 tablespoons
Apple cider vinegar (or balsamic vinegar) 1/2 cup (1 bottle)
Nuts, Seeds and Dried Fruit Quantity
Walnuts (unsalted, unroasted) 3 cups
Cashews (unsalted, unroasted) 1 1/2 cups
Sunflower seeds (unsalted, unroasted) 1/2 cup
Dates (any type) 1/2 cup
Raisins 1 tablespoon
Dried Spices Quantity
Chili powder 1/2 tablespoon
Sea salt 2 teaspoons
Dried dill 1 teaspoon
Turmeric 3/4 teaspoon
Cayenne pepper 1/8 teaspoon

This is only a handy quick-reference sheet for the low-fat raw cleanse. Please proceed to the full low-fat raw vegan cleanse COURSE here!

Questions or comments? Head over to the cleanse community to chat!