FULLYRAW MEAL PLAN

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DAY 2

THE FULLYRAW

MEAL PLAN

The number one mistake that people make when they first go FullyRaw is that they don't eat enough. I want you to succeed, so I'm going to go through different fruit/veggie calorie amounts to help you understand how much you need to be eating to feel your best.

More often than not, I hear about people who try eating FullyRaw for 1-2 weeks, and they feel amazing! They lose weight, have more energy, clearer skin, and feel alive! Then after a few weeks, they hit a plateau, and they begin to feel tired, lethargic, and spacey. When I sit down with these people, what we discover is that they are calorie deficient. They lack energy because they are not consuming enough energy.

This can be a scary journey for many. The first step is always the hardest because it is such a new world-- it's a change of lifestyle. It's not a diet; it's a way of LIFE. When you begin this lifestyle, it does take time to adapt to eating more fruits and veggies, but once you get the hang, it becomes like second nature and you REALLY FEEL the benefits!

Calorie awareness is so so important. Moat people have been taught to diet-with calorie restriction. I'm here to tell you that calorie AWARENESS IS important. This is an abundant lifestyle, not a restrictive one.

I post pictures of my FullyRaw lunches, fruit bowls, and fruit platters DAILY on my social media. Please see these for additional recipes and ideas!

HERE ARE SOME FULLYRAW EXAMPLE MEAL PLANS FOR YOUR CHALLENGE:

In order for you to understand how much you should be eating each day, lets walk through each meal and give you examples of what you can eat with calorie amounts. I'm basing these amounts on a minimal 2000 calorie diet. You may need more, but for example purposes, this is what I will show you. Take my formula, and for it for you.

For a FullyRaw Breakfast, I recommend a juice, a smoothie, or a bowl of fruit. I recommend 700-800 calories worth of juice or fruit for your first meal or a 32-64 oz. filled with juice/smoothie. A 32 oz. jar of juice is 375 calories, and a 64 oz. jar of juice is around 750 calories of fuel for your body. For my big eaters, if you're still hungry, have more. If you're an athlete and need MORE CALORIES, eat the higher calorie density fruit like bananas, apricots, dates, durian, mango, etc.

HERE ARE 7 DAYS OF FULLYRAW BREAKFAST OPTIONS:

*Always start your day with 32 oz. of water. Feel free to include fruit-infused water as to make it taste sweeter and be more nutritious for you!

SOULSHINE JUICE!

64 oz. = 750 calories

Video here: http://www.youtube.com/watch?v=VGVk-3hqFjc

Ingredients:
5-7 Honeycrisp or Pink Lady Apples
Juice of 1-2 Lemons or Limes
3-4 Stalks of Celery
1 Cucumber
Half Head of Romaine
Half Head of Kale

Run all ingredients through your juicer, strain, and enjoy!

SUNBURST JUICE

64 oz. = 800 calories

Video here: http://www.youtube.com/watch?v=w4X7VHo-NBA

This juice is beneficial because it is high in Bromelain, Vitamin C, Vitamin K, Vitamin A, and ... *sparkle!* It is known to help with inflammation, arthritis, acne, digestion, and migranes. It is power-house packed with simple carbohydrates to keep you energized throughout the day, and it even gives you that special raw glow that you seek!

Ingredients:
Half to One Large Pineapple, Sliced
5 Apples
Juice of 5-7 Oranges
Juice of 1 Lemon
3-4 Leaves of Kale
Run all ingredients through your juicer, strain, and enjoy!

JUICE FOR BEAUTY!

64 oz. = 750 calories

Video here: http://youtu.be/xJt_wKXpdAg

The FullyRaw Juice 4 Beauty: ONLY 4 INGREDIENTS!

Half to One Medium Pineapple

2-3 Cucumbers

3-4 Stalks Celery

3-4 Leaves of Kale

Run all ingredients through your juicer, strain, and enjoy with friends!

ORANGE PINEAPPLE COLLARD SMOOTHIE!

32 oz. = 400 calories

Ingredients:

5-7 navel oranges

2 cups diced pineapple (half a pineapple)

2 cups of collard greens, spinach, or kale

Blend all ingredients in a juicer and enjoy!

THE ANTI-CANCER GREEN JUICE!

64 oz. = 750 calories

Video here: http://www.youtube.com/watch?v=wCZGNd4XP1o

Ingredients:

2-4 Large Cucumbers

Head of Spinach

Green Kale

Black Dinosaur Kale

6 Stalks Celery

Bunch of Romaine

Watercress

FEW Dandelion Leaves (Note: if you do not want this to be bitter, leave out the dandelion leaves)

Juice of 5-8 Lemons

Optional: Thumb of Ginger

Use your favorite greens. Do not feel that you need to be exact with amounts on the greens. It's the combination of them that matters. Run all ingredients through a juicer, strain, and savor! Happy, healthy, juicing!

MY WATERMELON JUICE SECRET!

64 oz. = 600 calories

Video here: http://youtu.be/Mp2NBdOrHoM

Ingredients:

A huge bowl of watermelon, diced (approx. 10 cups)

A small handful of basil

ORANGE SPINACH BASIL SMOOTHIE!

32 oz. = 350 calories.

Video here: http://youtu.be/bcU3lCf4yc8

1 Pint of Fresh Squeezed Orange Juice
1 Cup Fresh Spinach
Half to One Cup of Fresh Basil or Cilantro

Blend all ingredients in your blender, and enjoy!

EASY BANANA SMOOTHIE RECIPE!

32 oz. = 750 calories

Ingredients:

7-10 ripe, speckled bananas

3-4 stalks of celery

Optional: 4-5 dates as an addition

Blend all ingredients through your juicer and enjoy!

HERE ARE 7 DAYS OF FULLYRAW LUNCH OPTIONS:

For your FullyRaw Lunch, I recommend eating fruit! Fruit is FAST FOOD, and it is easy to bring ANYWHERE and easy to prepare. Sometimes it's as easy as peeling a banana. For your lunch, aim for 700-800 calories. If you're still hungry you can eat more. This sounds like a lot, but calorie wise, it will most likely be less than a thousand calories. Download the app Cronometer (http://www.cronomter.com) or a calorie counter on your phone. It is so important to understand how much you are consuming and what you are consuming. There is a negative stigma around counting calories, but when I first started eating FullyRaw, I didn’t understand how little I was eating until I saw the numbers myself. I highly encourage you do this.

I post pictures of my FullyRaw lunches, fruit bowls, and fruit platters DAILY on my social media www.facebook.com/fullyrawkristina and www.instagram.com/fullyrawkristina. Please see these for additional recipes and ideas!

THE FULLYRAW TROPIC BOX

1/3 Ripe Pineapple

1 Mango

1 Colorful Bell Pepper

2 Cucumbers

Sliced Kiwi

Grapes

1-2 Dates for Dessert!

This set can be paired with fresh squeezed Orange Juice!

MONO-MEAL OF APPLES

Apples medium = 70 calories per apple

Meal of LARGE apples = MAX 116 calories per apple (4 inches across)

About 8 Apples gives about 700 calories

*Please note that you can always mix in other fruits of similar water consistency to create a beautiful fruit plate or fruit bowl as shown in my photos. An example are berries, pears, etc.

MONO-MEAL OF GRAPES

1 pound of grapes = 446 calories

2 pounds of grapes = 892

This is approx. 1 bag of grapes sold at the store.

*Please note that you can always mix in other fruits of similar water consistency to create a beautiful fruit plate or fruit bowl as shown in my photos. An example are berries, pears, etc.

MONO-MEAL OF MANGOES

Mango 8 cups of mango = 858 calories

This is approx. 5-6 small mangoes

*Please note that you can always mix in other fruits of similar water consistency to create a beautiful fruit plate or fruit bowl as shown in my photos. An example are berries, pears, etc.

MONO-MEAL OF BANANAS

8 bananas is approx. 800 calories.

Please be sure to use ripe bananas that are speckled to have improved digestion.

MONO-MEAL OF PEARS

10 pears is approximately 800 calories.

Try eating at least 8.

THE FULLYRAW ICE CREAM DREAM!

32 oz. = approx. 750 calories.

Video here: http://youtu.be/tNhjj9Rgf3Q
Ice Cream Ingredients:
7-9 frozen bananas
1 cup raspberries
1 cup strawberries
Dash of cinnamon
Pinch/ piece of vanilla bean

Directions: Freeze your bananas overnight, peeled and placed in a ziploc bag. When ready to make the ice cream, cut them into inch-sized pieces and blend them in a high speed blender like a Vitamix with your cinnamon and vanilla bean. Pour your banana ice cream into the bowl. Rinse your container. Then, blend your strawberries and raspberries and then pour them into the side of your bowl where you have your banana ice cream. Using a spatula, create a swirl of color with the red and white. Plate your ice cream and top with more berries! Savor and enjoy this dreamy deliciousness! :)

FULLYRAW LUNCHBOX IDEAS!

Approx. 800 calories per meal idea.

Video here: http://youtu.be/EzJ8VFqSbzA

For these sets, simply use your Tupperware or Bento Box of choice. I like to use fun colors because eating from colorful food containers makes the experience that much more enjoyable! :)

THE BANANA BUTTER BOWL SET

5-6 Bananas

2-3 Apples

Cinnamon

1-2 Tbs. Almond Butter

Handful of Blueberries

Celery Sticks

Carrot Sticks

This set can be paired with my FullyRaw Soulshine Juice!

THE FULLYRAW TRAIL MIX

Half Pound Sliced Figs

2 Apples

Cinnamon

Handful Raw Raisins

4-5 Bananas (Optional)

Broccoli

Baby Carrots

Cup of Raspberries

This set can be paired with my Magical Pink Juice!

HERE ARE 7 DAYS OF FULLYRAW DINNER OPTIONS:
Dinner is the hardest meal to eat Fullyraw. It's not that it's any more complicated, but when people get home from a long, hard day at work, they want to REWARD themselves w satisfying foods. Unfortunately, many of us were trained to think that certain "bad" foods were rewarding. Instead of thinking as fruit as the best reward for your body, it's processed "ice cream".... I have converted tons of unhealthy recipes into raw ones to help you out, so please check those out!

Start your dinner w a comfortable portion fruit. Approximately 500-600 calories worth of fruit then 200 calories of veggies and greens. I always encourage people to eat a rainbow salad for dinner! The more colors you eat, the more nutrients you will consume! You are what you eat, so eat BRIGHT!

Please keep in mind that your salads or dinners do NOT need to be complicated. They can be as simple or as complex as you wish.

*I ALWAYS START MY DINNERS WITH A SMALL BOWL OF FRUIT OR APPROX 5-6 PIECES OF RIPE FRUIT. APPROX 500-600 calories.

THE FULLYRAW BURRITOS!

Video here: http://youtu.be/ImTbxABSRAs

Approx 8 burritos = 800 calories

All Ingredients:

Large Collards Leaves

1-3 Colorful Bell Peppers

Half of One Zucchini

One Cucumber

1-2 Shredded Carrots

Juice of 3 Lemons

Tomatoes (Beefsteal or Cherry)

Small Bunch of Cilantro

Green Onions

Few Leaves of Arugula

Alfalfa Sprouts

Tsp of Cumin

Less than a Quarter Cup of Sesame Seeds

Quarter of an Avocado

Optional: Red Onion, Spicy Peppers, and Celery Bits

For the Awesomesauce!

Half a Zuccini (more if desired)

Less than the quarter cup of Sesame Seeds

Juice of 3 Lemons

Few Sprigs of Green Onion

1 Bell Pepper (preferably red)

Optional: Spicy Pepper

Chop, wrap, and spread the sauce! If you cannot find collard greens, try kale or romaine. If you don’t have all the ingredients, that’s ok too! Use what you have. Take a BIG BITE and savor!

THE FULLYRAW SPRING SALAD!

Approx. 500 tops calories with the dressing

Video here: http://youtu.be/ksghXHasElk

Ingredients for the Salad:
Lettuce of Your Choice
Spring Mix
Arugula
Baby Spinach
Purple Kale
Green Kale
Watercress

Ingredients for the Toppings:
Strawberries
Star Fruit
Oranges
Pecans
Kiwi
Heirloom Tomatoes
Cherry Tomatoes
Raspberries
Watermelon Radishes
Alfalfa Sprouts

For the Strawberry Vinaigrette:
1-2 Cups Fresh Strawberries
2-3 Large Navel Oranges
Half to 1 Cup Pitted Dates
Handful of Fresh Basil

FULLYRAW PASTA WITH MARINARA!

Approx. 600 calories max.

Video here: http://youtu.be/wonNWAESsV8
Low Fat Ingredients:
3-4 Cartons Cherry/Grape Tomatoes
Stems of Swiss Chard
1 Bunch Cilantro
Fresh Basil
Fresh Thyme
Fresh Oregano
1 Beet
Dash of Cinnamon
5-6 Large Zucchinis

Spiralize the zucchinis into pasta using a spiralizer found here: http://www.shop.rawfullyorganic.com. Place the zucchinis into a platter or bowl of your choice.

Blend all other ingredients in a Vitamix, pour over the pasta, and say MAMMA MIA!

THE MEDITERANNEAN SALAD WITH

FULLYRAW HUMMUS!

Approx. 500 calories at the most with dressing

Video here: http://youtu.be/DXWWEJzsjyI

Ingredients for the Salad:

4-5 cups of thinly sliced romaine and kale

2 cups of cherry tomatoes

4 diced cucumbers

1-2 cups finely chopped cauliflower

1 cup of mint and basil leaves

2 tablespoons of cumin

2-3 cups of colorful bell peppers

Half one red onion

Half cup lemon juice

Optional: raw green olives

Optional: Italian parsley

Ingredients for the Hummus:

1-2 zucchinis

1 cup of raw, unhulled sesame seeds

1 cup lemon juice

1 clove of garlic

For the Salad:

Chop and dice all ingredients into a large bowl of your choice. Wood is the Mediterranean way! Mix the ingredients until you see a rainbow salad appear before your eyes!

For the Hummus:

Blend all ingredients in a high speed blender. I am using a Vitamix. If you do not want your hummus to have a green tint, peel it before you blend it. After it's blended, pour your hummus onto your salad or use it as a side dipping sauce and savor!

THE JICAMA RICE WITH ORANGE SPICE SALAD

Video here: http://youtu.be/iKUBU-gcb18

Some simple salad dressing ideas:

Option 1:

Orange Juice! Simple is best!

Option 2:

Pineapple and mango blended

Option 3:

Tomatoes with raw sesame tahini, lemon, and herb of choice.

Option 4:

Tomatoes with basil, celery, and a spoon of lemon juice.

Any of the dressings I listed above can be used on any other salad!