Menu – Day 1  – RAW 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

• 1 cup organic apple juice
• 1 cup spinach (packed)
• 3 x stalks celery
• 1 x medium apple
• ½ cup water

Morning Tea

1 small carrot

21 hazelnuts

Lunch

Avocado Salad

• 1 cup shredded lettuce or baby spinach leaves
• 1/2 medium avocado
• 1 1/2 sticks celery chopped
• ½ fennel bulb
• ½ cup alfalfa
• 1 tbsp chopped chives
• 1 tbsp olive oil
• ½ lemon (juice)

Afternoon Tea

1 small banana

1 tsp honey

Dinner

Miso Soup

• 1 tbsp miso
• 10 leaves spinach
• 4 mushrooms thinly sliced
• 2 cups water
• 2 tbsp chopped coriander

Cabbage Salad (Red Cabbage Coleslaw)

• 1/2 small zucchini grated
• 1/2 medium carrot grated
• 1 cup red cabbage grated
• 1 tbsp chopped coriander
• 1 tbsp olive oil
• 1 tbspn red wine vinegar
• (Herbamere and black pepper to taste)

Dressed Avocado Halves

• ½ medium avocado
• 1 tbsp chopped chives
• 1 tsp olive oil
• 1 cherry tomato diced

Dessert

• 1 cup berries
• ½ tbsp. honey

Daily Water Intake: 8 10 x glasses –  inclusive of herbal teas

Menu – Day 2  – RAW 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

• 1 cup organic apple juice
• 1 cup spinach (packed)
• 3 x stalks celery
• 1 x medium apple
• ½ cup water

Morning Tea

1 small banana

1 tbsp honey

Lunch

Lettuce Wraps

• 2 small carrots (grated)
• 1 small cucumber finely sliced
• 4 mushrooms – sliced
• ½ avocado
• 2 large iceberg lettuce leaves
• ½ tsp balsamic vinegar
• 1 tbsp chives
• 12 olives

Afternoon Tea

1 glass apple juice

10 almonds

1 tsp honey

Dinner

Vegetable Pasta

• 1 x small zucchini sliced into pasta chips

HINT: if you have a vegetable spiral maker you can make zucchini spaghetti.  Soak for 30 minutes in a small amount of salt and lemon and then squeeze with in a clean tea towel to remove all the liquid and it will be al dente!

Sauce

• 4 cherry tomatoes
• 1 medium tomato chopped
• 10 olives
• ¼ glove garlic
• 1 tsp olive oil
• 1 cup spinach – finely chopped
• 1 tbsp chives – finely chopped
• 2 tbsp chopped red capsicum

Fennel Salad

• ½ fennel bulb – finely sliced
• 1 tsp olive oil

Rucula and Pear Salad (2 persons)

• 1 cup arugula lettuce
• 1 small green pear
• 1 tsp olive oil
• ½ tsp balsamic vinegar

Dessert

• 1 cup berries
• ½ tbsp. honey

Daily Water Intake: 8 – 10 x glasses –  inclusive of herbal teas

Menu – Day 3  – RAW AND COOKED 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

• 1 cup organic apple juice
• 1 cup spinach (packed)
• 3 x stalks celery
• 1 x medium apple
• ½ cup water

Morning Tea

1 small banana

1 tsp honey

Lunch

• 1 cup mixed brown and wild rice
• 2 cups steamed vegetables
• (zucchini, carrot, squash, broccoli)
• 1 tbsp olive oil
• sea salt to taste

Afternoon Tea

Choose one:

• 1/2 small avocado
• ½ fennel bulb
• 10 hazelnuts

Dinner

Vegetable Soup

• 500ml Vegetable stock

HINT: You can buy amazing organic vegetable stocks from you local organic store.  This soup should take you no more than 15 minutes to prepare and make!

• 1/2 zucchini grated
• ¼ onion sliced
• 1 small carrot grated
• 1 cup spinach thinly chopped
• 1 cup peas
• 3 spears of asparagus
• 1/2 cups broccoli chopped
• 1/2 tbsp basil chopped

HINT:  Make enough soup for tomorrow’s lunch!

Dessert

1 cup berries

½ tbsp. honey

Daily Water Intake: 8 – 10 x glasses –  inclusive of herbal teas

Menu – Day 4  – RAW AND COOKED 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

• 1 cup organic apple juice
• 1 cup spinach (packed)
• 3 x stalks celery
• 1 x medium apple
• ½ cup water

OR

Stewed apples, toasted oats, and yoghurt

• 1 granny smith apple steamed
• 2 tbsp goats milk yoghurt
• 1 tsp honey
• 2 tbsp oats-pan toasted

HINT:  Add an extra apple to your steamed apples and save for dessert tonight!

Morning Tea

• 8 olives
• 2 rye crackers
• 1/2 small avocado

Lunch

Green Vegetable Soup

• 2 cups vegetable stock
• 1 small zucchini sliced
• 2 cup spinach
• 1/2 cup peas
• 2 tablespoons of chives to garnish
• dash of balsamic

OR

Last night’s left over soup!

Afternoon Tea

1 small carrot

10 hazelnuts

Dinner

Stir Fried Vegetables

• 1 cup broccoli
• 1/2 cup peas
• 1 cup red cabbage
• 1 small spring onion
• 4 mushrooms sliced
• 1 cup wild rice
• 1 cup brown rice
• 2 tbsp basil chopped

Dessert

• ¼ cup of stewed apples
• ½ cup goats milk yoghurt
• 1 tbsp. honey

Daily Water Intake: 8 – 10 x glasses –  inclusive of herbal teas

Menu – Day 5  – RAW AND COOKED 1200 calories

Breakfast

On rising a warm glass of water with ½ lemon squeezed

Green Smoothie (2-3 cups)

• 6 strawberries or ½ cup of berries
• 1 small apple
• 1 small pear
• 1 cup spinach
• 1 glass apple juice

OR

Egg white and spinach omelette

• 5 egg whites
• 1 packed cup spinach
• 3 mushrooms
• 1 tsp olive oil

Morning Tea

1 small apple

10 hazelnuts

Lunch

Lettuce Wraps

• 2 large iceberg lettuce leaves
• 1 cup minced lettuce leaves
• 1 small carrot thinly sliced
• 2 celery sticks thinly sliced
• 1 cup alfalfa
• 1/2 small avocado
• 10 olives

Afternoon Tea

2 rye crackers

1/2 small avocado

12 olives

Herbamare salt for seasoning

Our favorite rye crackers!

Sweet Potato/Tomato Onion Pan Cooked

• 1 small tomato
• ½ medium red onion
• ½ tsp balsamic
• 1 small sweet potato
• 2 tbsp olive oil

Salad Cucumber

• 1 cup lettuce
• 1/2 cup spinach
• ¼ cup capsicum finely diced
• ½ fennel bulb finely sliced
• 1/2 small cucumber finely diced
• 1 stick celery finely diced
• 1 tbsp olive oil
• ½ tsp balsamic vinegar

1 small piece of sea bass (250  gms) lightly pan fried

1/2 tbsp olive oil

Dessert

• ½ cup blueberries
• ½ cup goats milk yoghurt
• 1 tbsp. honey

Daily Water Intake: 8 – 10 x glasses –  inclusive of herbal teas