Meal Plan

Red Apples

Juicing Carrots

  Healthy & Raw Fruit & Vegetable Meal Plan for a Healthy Diet Lifestyle!

celery

Bananas

 

 

   Breakfast 

Drink carrot juice and choose one of the other 2:

1. 1 glass of 400ml pure carrot juice always on empty stomach for 10 mins (preferred and important drink of the day). 

   

   1 kg or12 carrots make 500 ml carrot juice

2. Banana smoothie with raw honey and add either berries, kiwi, mango, practically any fresh in fruits that can be blended.  I use an unprocessed honey called Goldfields Malley and it is the best honey I have tasted. Try also my favourite indulgence!

   

   honey

   

   mangosteen



raspberry



mandarins


3. A fruit salad (cut apples, pears, bananas, mandarins, grapes, etc).  It can be further drizzled with honey and mix into the cut fruits. Yummy!   

Mid morning

Use one or two of the following:

1. Just simply whole fruit/s.

2. 1 cup of mixed raw nuts,seeds with unsweetened raisins and sultanas.  

    

   Lunch 

   Drink carrot juice and choose one of the other 4 meals:

avocado

1. 1 glass of 400ml pure carrot juice always on empty stomach for 10 mins.
2. Celery, carrot, capsicum, zucchini or cucumber sticks, whole mushroom, squash or bean with avocado eaten as it is or as a dip. Another dip which I love to serve my guests is the Spinach & Pumpkin Seed Pesto.
3. Packed salad lunch from previous night's salad for dinner to take to work or school.

   

   Mixed vegetable, coconut flesh 
   & rock melon salad

   
   
4. Some quick lunch meals prepared in 15-20 mins.



lemon

5. Wholegrain or gluten free sandwich with any raw vegetables, blended nuts and spread with any of the above dips blended with lemon juice. I sometimes use banana as a spread too!

cucumber

tomato

Mid afternoon

Choose one of the following:

1. Warm non-dairy & non-caffeinated drink. 



Carrot juice in an 
air-tight bottle

2. Fresh juice to take to work (you can also pack fresh juice in an air-tight bottle, filled to the brim to avoid oxidation, and leave in a refrigerator for a day).



Great Raw Chocolate Snack

3. Raw cake or dessert.  I think I can enjoy and appreciate a small piece of cake more when my stomach is not too full so eating it in the afternoon in between meals and sometimes for lunch instead of the traditional and unhealthy way of having your dessert after a meal is a great idea !

DINNER
Drink carrot juice, eat a salad then choose any of the other healthy meal options I have prepared:

French Bean & Raw Potato Salad

Broccoli & Mushroom Salad

Medley of colours!

Tomato, carrot, rocket and capsicum

Fragrant Veggie Red 'Fried' Rice

1. 1 glass of 400ml pure carrot juice always on empty stomach for 10 mins.
2. Eat first a big serve of salad with lots of leafy greens and drizzle with lots of extra virgin cold pressed extra virgin olive oil.  Lemons are full of vitamin C and adding its juice will give a bright, tangy flavor to your salad.

Cauliflower, cherry tomato 
& lots of greens

Apple & Green Salad

Then for chilli

I love my red hot chillies!

lovers like myself, I tend to have fresh chilli oil or fresh cut chillies to eat with my food.

Pumpkin Salad

At other times, I like to serve my Dukkah for dinner or the delightful Shreds of Colours!  

Followed by varied options of cooked vegetarian 'fried' brown rice,red rice or quinoa grains or Sweet & Sour Delight. 

I specially like my Nutty Potato & Broccoli Stem Venture and all time favourite, the VegetarianLasagne!

Cooked bean soup

Sometimes, a raw spicy corn chowder and noddle soup  or occasionally hot cooked soupwith gluten-free bread especially during winter.   

hot and spicy red baked/grilled potato chips 

At other occasions, hot and spicy red baked/grilled potato chips is another favourite dish of mine!

Delightful kale chips

A favourite of mine is the kale chips which I prepare with a dehydrator. It is also a regular snack in my home, which I store and pack in zip lock bags after dehydration. 

Finger food is a great idea when you are having a party!  The following vegetarian and raw dishes are easy and cheap to prepare.  It always paid off because my guests were surprised at how a vegetarian meal could be so delicious!

Vegetarian Buffet

Veggie Sushi rolls, grilled egg plant & lentil patties

Selection of veggie sticks with Spinach & Pumpkin Seed Pesto

Variety of whole fruits, Lettuce and minced cabbage wrap with fresh chillies

Browse the blog for more recipes.  I will be posting more recipes and articles so keep watching!   

Before Bed 

Choose one of the following:  

1. 1 glass of 400ml pure carrot juice.
2. Pour cold water into any of the following ingredients, then add hot water to make it slightly warm, taking care not to go beyond 105 degree Celcius, thus retaining all enzymes and nutritional value!

garlic

ginger

• Slightly warm honey & crushed ginger/garlic drink. 
• Slightly warm lemon & crushed garlic/ginger drink.
• Slightly warm honey and lemon drink - an almost perfect night drink - better than any intoxicating drink!
• Slightly warm apple cider vinegar and honey drink (my latest addition). The alkaline-forming ability of apple cider vinegar can correct excess acidity in our system and help prevent and fight infection. Honey added to the vinegar naturally makes the mixture more drinkable for people. And the good news is that unprocessed raw honey has been classified as an alkaline-forming food.

All above portions and choices of drinks and meals are subject to your own circumstance and level of energy you need for any particular day.  Once you are accustomed to your own simple basic meal plan, you can start to experiment, create and spice up your drinks, dishes, dips, smoothies, shakes, cakes, desserts, salads and etc.  

1 small beetroot, lemon and carrot

 You can also start to add more vegetables such as celery, leafy greens, beetroot, and tomato plus more fruits such as apple, pear, kiwi fruit, lemon and pineapple to your basic carrot juice.  I regularly add a clove of garlic to prevent and reduce the risk of contracting a cold, and I cannot remember when was the last time I had a cold.  Well, if you ever sense a cold coming, immediately boost your immune system with lots of fresh lemon juice which has heaps of vitamin C and the faithful old garlic!  Then sleep is also another important necessity to fight the cold.

pineapple

 
If you can, drink as much as 3-4 glasses of vegetable and fruits juice a day and always on empty stomach.   When I initially started on my juicing, I drank 6-8 glasses of juices every day to enable my body the ability to remove toxins, which I highly recommend especially to those with degenerative and debilitating diseases.  

Daily eating raw plant based foods and juicing is now part of my healthy Diet Lifestyle and I love it!

"Take away T from Diet and You could die a premature death."

©Joy Madden, July 2013

Updated June 2021