Click here (or click the image to the right) to download our 7-day raw vegan menu and shopping list

Welcome to our 7-day Raw Vegan Challenge! We are so happy you joined us! It is time to try a beautiful healthy way of eating! This challenge will help you to start developing the habit of eating more fruits and vegetables, to avoid toxins and to reduce inflammation. The raw vegan lifestyle can help you with skin problems, digestion, weight management and it will definitely give you more energy!

“Vegan” means absolutely no animal product (meat, fish, eggs, and dairy). And “Raw” means uncooked. So you’ll be eating the foods that nature intended for human consumption… foods that are delicious in their natural form, and the easiest to digest.

During this challenge you can follow our 7-day meal plan. But don’t stress over following it exactly. You can add, subtract or substitute any raw fruit or vegetable that you choose. You can also modify the quantities to suit your appetite. Feel free to create your own recipes too! Make sure to fill up your fridge before the challenge… there is a shopping list at the end of our PDF!

Remember, you are stronger than this challenge and this challenge will make you stronger!

Peace & Love,

Natalia Star
Oceanica Wellness

Michael Ducharme
Lotus Garden Spa and Wellness Community

Click here to download our 7-day raw vegan menu and shopping list

Monday

Breakfast suggestion: 1⁄2 – 1 Watermelon

More than 90% water, plus many important nutrients including several B-vitamins, vitamin C, lycopene, amino acids, calcium, iron , magnesium and many more.

Lunch suggestion: 1 kg of Grapes

Grapes are high in antioxidants such as resveratrol, flavanols, flavonols, phenolic acids and carotenoids, as well as vitamins K and B2, and copper. Please choose organic grapes as conventionally-grown grapes are unusually-high in pesticides.

Dinner suggestion: FullyRaw Deep-Dish Lasagna!

Dessert suggestion: Berry Rhubarb Pie!

Tuesday

Breakfast suggestion: 1⁄2 – 1 Pineapple

Pineapples are loaded with manganese and vitamin C, plus several B-vitamins and many other vitamins and minerals.

Lunch suggestion: 4-5 Pears!

Vitamins B, C, E and K, plus calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.

Dinner suggestion: FullyRaw Tabouli!

Dinner suggestion: Kristina’s awesome rainbow salad & guacamole!

Breakfast suggestion: 1 Kg of Strawberries!

Lots of vitamin C, manganese, and essential unsaturated fatty acids. Strawberries also contain anti-inflammatory phytochemicals (such as polyphenols, flavonoids and phenolic acids) that help prevent both cancer and heart disease.

Lunch suggestion: 4-5 Avocados!

Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins such as folic acid. Avocados are high in healthy fats such as oleic acid, palmitic acid and linoleic acid, and studies have shown that consuming avocados regulates blood cholesterol (increasing HDL “good” cholesterol while decreasing LDL “bad” cholesterol)

Dinner suggestion: Megan’s Raw Vegan Falafel!

Raw Sunflower seeds (soaked)
1 tsp. lime juice
Purple cabbage / Romaine
2 cups of carrots
1/2 tsp. coriander seeds
Tomatoes
1/2 cup Cilantro
1/2 tsp. cumin seeds
Chopped green onions
1/4 cup sesame seeds
1/2 Tbsp. sesame tahini
1 Tbsp. lime juice

Dessert suggestion: FullyRaw Jelly Donuts!

Breakfast suggestion: 1⁄2 – 1 Papaya!

Papayas are loaded with vitamin C, plus vitamin A, potassium, magnesium and lots of other nutrients. Papayas are alkalizing and extremely easy to digest.

Lunch suggestion: 6-7 Kiwis!

Kiwis are high in vitamin C, plus vitamins E and K, potassium and magnesium, and the carotenoids beta-carotene, lutein and zeaxanthin. Kiwis have been shown to prevent blood clotting as effectively as aspirin, with no side effects. The skin is edible and nutrient-dense.

Dinner suggestion:
Kristina’s Fully Raw Holiday Salad

Breakfast suggestion: Dragonfruit!

Lunch suggestion: Ice Cream!

Dinner suggestion: FullyRaw Minestrone Soup!

Breakfast suggestion: Bananas!

Lunch suggestion: Peaches!

Dinner suggestion: Raw Vegan Pizza!

Sugerencia para el Desayuno: Bananas!

Sugerencia para el Almuerzo: Duraznos!

Sugerencia para la Cena: Pizza Crudi-Vegana!

Sugerencia para Desayuno: Dragonfruit!

Sugerencia para Almuerzo: Ice Cream!

Sugerencia para Cena: FullyRaw Minestrone Soup!

Sugerencia para Desayuno: 1⁄2 – 1 Papaya!

Haga clic aquí (o en la imagen a la derecha) para descargar nuestro menú crudi-vegana y lista de compras de 7 días

¡Bienvenid@ a nuestro Reto Crudi-Vegana de 7 días! ¡Estamos contentos de tenerl@ con nosotros! Es hora de probar una hermosa forma de comer! Este reto le ayudará a comenzar a desarrollar el hábito de comer más frutas y verduras, para evitar las toxinas y reducir la inflamación.

El estilo de vida crudi-vegana le puede ayudar con problemas de la piel, la digestión, control de peso y sin duda le dará más energía!

“Vegana” significa absolutamente ningún producto de origen animal (carne, pescado, huevos y productos lácteos). Y “Crudi” significa sin cocinar. Así que van a comer los alimentos que la naturaleza destina para el consumo humano… Los alimentos que son deliciosos en su forma natural, y los más fáciles de digerir.

Durante este desafío, puede seguir nuestro plan de comidas de 7 días. Pero no se estrese en seguirlo exactamente. Puede sumar, restar o sustituir cualquiera fruta o verdura cruda que usted elija. También puede modificar las cantidades para satisfacer su apetito. Siéntase libre de crear sus propias recetas también!

Asegúrese de llenar la nevera bien antes del desafío… hay una lista de compras al final de nuestro PDF!

Recuerde, usted es más fuerte que este reto y este reto le hará más fuerte!

Paz & Amor,