RAW FOOD RESET

RAW FOOD 

RESET 

21 DAY RAW CLEANSE 

MEAL PLAN 

FP+FB 

www.youngandraw.com 

v1.0

Raw Food Reset 

introduction 

WELCOME TO THE 21 DAY RAW FOOD RESET: Acknowledge yourself even for the smallest changes you 

make in your life. Celebrate each baby step as a milestone for your success. Focus your precious energy 

on positive thoughts and release all stress and worry from your life. During your 21 Day Cleanse, practice 

exchanging any negative thoughts you may have for positive ones. You are about to embark on an 

amazing journey. 

Introduction 

We have designed the meal plans for your 21 Day Raw 

Food Reset to be simple and low maintenance. You 

won’t have to spend hours in the kitchen preparing, 

but there will be more work than you’re used to if you 

don’t normally prepare your own meals. Please look 

at these meal plans with a flexible frame of mind. You 

know your body best, so if you feel you need to eat less 

or more, please listen to your body. Substitutes can be 

made for ingredients in the plans and we give you some 

examples below. You will experience the best results 

when you commit to eating no cooked foods (aside from 

the medicinal soup recipe) and avoid fried, processed or 

animal foods and dairy for the duration of your cleanse. 

You do not have to take animal foods out of your diet 

forever, but allow yourself the time to cleanse and heal 

over the next 21 days. 

If you begin to experience detox symptoms, refer back to 

the 21 Day Raw Food Reset guide for ways to support the 

process. Sometimes the best thing you can do is rest, and 

drink water. 

Guidelines for eating out can be found in your 21 Day Raw 

Food Reset Guide. 

If at any time you have questions about the meal plans, 

please refer to the FAQ in your 21 Day Raw Food Reset 

Guide or post a question in the 21 Day Raw Food Reset 

Cleanse group on Facebook. 

Equipment 

You should have a decent to high quality blender for 

smoothies and sauces. If you don’t have one yet you have 

a few options. 

1. Vitamix Blender or Blendtec - These are very high 

quality blenders and also cost a bit more up front. If you 

are brand new to raw food and smoothies, start with 

a lower quality blender until you are sure you will be 

continuing on with a healthy lifestyle. 

2. Ninja or Nutribullet - These are good quality and 

lower priced starter blenders that you can get for a 

smaller investment up front. If you’re on a budget, we 

recommend you start with these first and then save up 

for a high quality blender. 

For the juice cleanse portion of the cleanse you will 

need a juicer, or you can have a cleanse day of green 

smoothies instead. If you do not have a juicer and aren’t 

ready to purchase one, you can skip the juice cleanse for 

now and go through it later. 

A good starter juicer would be the Jay Kordich or a 

Hamilton Beach Juicer. 

If you’re ready to invest in a slow juicer (which we 

recommend) check out the Greenstar or Hurom Juicer. 

Sources: Check out local shops and buy local whenever 

possible. If you cannot find something in your area like 

a food or a tool for the kitchen, look on Amazon.com as 

your default. 

Herbs & Superfoods: 

HarmonicArts.ca or UltimateSuperfoods.com 

1


introduction 

Should I eat when I’m not 

hungry? 

It’s important to get enough calories while you’re on 

the raw food portion of the cleanse, however we don’t 

recommend you stuff yourself or eat when you are not 

hungry. Make sure you are hydrated and comfortable 

at all times. Listen to your body and eat when you are 

hungry. When you start off your day with good healthy 

food, you will likely have less cravings for unhealthy foods 

later in the day. Part of your cleansing journey requires 

you to pay closer attention to your body and how it’s 

communicating with you at all times. Raw foods are high 

in fiber and water, so they tend to pass through your 

body more quickly than cooked food or animal food does. 

For this reason, you may find that instead of not being 

hungry, you are even more hungry than usual. In this case, 

eat more food or have another smoothie. 

I have allergies or dislike a 

certain food in the meal plans 

If you have an allergy it’s ok to substitute the ingredient 

for something else or just leave it out entirely. We 

recommend that if you dislike the taste of a certain fruit, 

vegetable or herb that you give it another try before 

giving up on it entirely. Your taste buds actually change 

when you begin to sample new foods on a consistent 

basis, so be open to that happening for you as well. If 

you absolutely cannot stomach the flavor of a certain 

ingredient, leave it out or find a substitute you enjoy. 

I’m trying to lose weight, 

should I eat less? 

Self deprivation has negative side effects including 

causing your body to hold onto water and excess weight. 

If your goal is to lose weight, you need to make sure 

you are nourishing your body with vitamins, minerals, 

phytonutrients and antioxidants from whole foods. The 

meal plans are designed to support you in cleansing 

so your body can do the work it needs to do, including 

reaching your ideal body weight. Because raw food is 

unprocessed and high in water, you do not need to worry 

about caloric restriction at all. 

Adapting the meal plans 

If you feel there is too much food or not enough on 

the meal plans for you, adapt the recipes to suit your 

individual needs. If you are allergic to nuts, a great 

substitution would be sunflower or pumpkin seeds. 

Bananas can be substituted for coconut meat or in 

smoothies often pineapple will suffice. 

Preparation tips for raw food 

& smoothies 

You can save time in the kitchen by prepping your fruits 

and veggies ahead of time. Wash, slice and store your 

salad makings, make sure you have a container of 

peeled and frozen bananas in the freezer at all times for 

smoothies, and make your salad dressings ahead of time 

and store them in the fridge for 3-4 days. 

Peel and freeze your bananas in a large tupperware 

or glass container in the freezer so they are always 

available to you for making smoothies. Freezing the 

bananas helps to break down the starches making them 

easier to digest in a smoothie, and also creates a very 

nice texture. If you don’t want to freeze them or cannot 

freeze them for some reason, use them fresh. 

Storage and food preparation 

Most raw food dishes don’t store very well. With a few 

exceptions, you should prepare and eat your meal within 

the same 24 hours. Smoothies and Juices can store in the 

fridge for up to 24 hours in an airtight sealed glass jar. 

Salad dressings can be pre-made and stored in a sealed 

jar in the fridge for 3-4 days. Prepare your caesar 

dressing at the start of your week so you have it on hand 

when you want to use it, otherwise you will find following 

the meal plans very challenging. 

2

awfoodreset week one 

website www.youngandraw.com 

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 

MORNING 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

JUICE 

Healing 

Digest 

Healthy 

Skin 

Blood 

Purifier 

Iron 

Builder 

Eye am 

Healthy 

Purify my 

Skin 

Raw 

Beauty 

GREEN 

SMOOTHIE 

Healing 

Cleanse 

Pear 

Detox 

Green Apple 

Ginger 

Pear 

Detox 

Healing 

Cleanse 

Green Apple 

Ginger 

Healing 

Cleanse 

FRUIT 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

LUNCH 

Caesar 

Salad 

Abundant 

Garden Salad 

Waldorf 

Caesar Salad 

Carrot 

Avocado Salad 

Liver 

Detox Salad 

Apple 

Blueberry Salad 

Taco 

Salad 

OPTIONAL 

SMOOTHIE 

Green 

Protein 

Blueberry 

Hempster 

Strawberry 

Hempster 

Green 

Protein 

Blueberry 

Hempster 

Strawberry 

Hempster 

Green 

Protein 

DINNER 

Chili Sans 

Carne 

Broccoli 

Mango Salad 

Savoury 

Avocado Wraps 

Pizza 

Salad 

Spanish 

Cauliflower 

Rice 

Spirulina and 

Sprout Caesar 

Healing and 

Grounding 

Medicinal Soup 

2-3 HOURS 

BEFORE BED 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea

shopping list week one 

by Young and Raw 

juicing veggies 

and herbs 

Celery 

Cucumber 

Fennel 

Purple Cabbage 

Carrot 

Kale 

Hot Pepper *optional 

Beets 

Beet greens 

Green Apple 

Lime 

Lemon 

Red or Green Leaf Lettuce 

Cilantro 

Parsley 

Basil 

Ginger Root 

Garlic 

dried or fresh oregano 

Burdock root (might be harder to 

find depending on the season and 

your location.) 

fruits 

Lemons 

Limes 

Bananas 

Frozen Blueberries 

Fresh Blueberries 

Pineapple 

Apples (your choice) 

Anjou Pears (or pear in season, local 

to you) 

Oranges 

Dates 

Grapes 

Frozen Strawberries 

Mangoes 

Fruit for fruit meals - Oranges, 

apples, bananas, grapes, mangoes, 

berries. etc 2-3 servings at your fruit 

meal. (If you’re sensitive to sugar, 

choose low sugar fruits like berries, 

cherries and pair them with a small 

handful of nuts and or seeds.) 

salads, 

smoothies & 

meals 

Romaine Lettuce 

Spinach or Mixed Greens 


Spinach 

Cauliflower 

Broccoli 

Avocado 

Tomato 

Sunflower or Pea Sprouts 

Broccoli Sprouts 

Cherry Tomato 

Bell pepper 

Fresh Salsa (from a deli or in a glass 

jar) 

White Onions and Yellow Onions 

Scallions (green onion) 

Mushrooms 

Kalamata olives (in a glass jar or 

from a olive bar) 

Seaweed (Dulse or Kelp or seaweed 

blends by HarmonicArts.ca 

Peas 

Sundried tomatoes 

Nettles 

Turmeric Root 

nuts and seeds 

Macadamia Nuts 

Pine Nuts 

Pumpkin or Sunflower seeds 

Hemp Seeds 

Chia Seeds 

Walnuts 

seasoning/ 

spices/misc. 

These ingredients will last you 

a very long time, purchase your 

seasonings organic and in bulk if 

possible to save on costs. You will 

be able to use these for longer than 

one week so consider this when 

making your purchase. 

Oil Free Balsamic Dressing 

Chipotle Powder*optional 

Chili powder*optional 

Cumin Powder 

Onion Powder 

Chickpea miso 

Apple cider vinegar 

Hawaiian Spirulina Powder by 

Nutrex 

Dulse Flakes 

Extra Virgin Coconut Oil 

Black pepper 

Raw, Organic Tahini 

Himalayan Salt 

Almond Milk or Coconut Milk (Or 

other soy/dairy free nut/seed milk) 

Nutritional Yeast 

Raisins 

Stone Ground Mustard 

Local Honey 

Garlic Powder 

6 Mushroom blend 

protein, superfoods and herbs 

These products will last longer than one week and you will only need 

to stock up every month or two depending on how many people in 

your home use the products. 

protein powder 

Vega Sport Performance, SunWarrior or Warrior Blend, Nutiva or 

Manitoba Harvest Hemp Protein, Garden of Life Raw Protein, Amazing 

Meal Raw Protein. 

young and raw vote 

Sunwarrior, Vega & Nutiva Hemp Protein. *Hemp Protein is used in 

the smoothie recipes in this cleanse, but can be substituted for your 

protein of choice.* 

4

awfoodreset week two 



MORNING 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

JUICE 

Eye am 

Healthy 

Raw 

Beauty 

Iron 

Builder 

Healing 

Digest 

Raw 

Beauty 

Eye am 

Healthy 

Iron 

Builder 

GREEN 

SMOOTHIE 

Healing 

Cleanse 

Pineapple 

Kale 

Apple 

Basil Vitamin 

Booster 

Pineapple 

Kale 

Healing 

Cleanse 

Apple 

Basil Vitamin 

Booster 

Healing 

Cleanse 

FRUIT 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

Fruit 

Meal 

LUNCH 

BerryFull 

Protein 

Smoothie 

Green 

Protein 

Spirulina 

Mint Protein 

Strawberry 

Kiwi Smoothie 

Green 

Protein 

Spirulina 

Mint Protein 

Strawberry 

Kiwi Smoothie 

OPTIONAL 

JUICE 

Raw 

Beauty 

Eye am 

Healthy 

Healing 

Digest 

Iron 

Builder 

Eye am 

Healthy 

Raw 

Beauty 

Iron 

Builder 

DINNER 

Carrot and 

Avocado 

Wraps 

Mini 

Lettuce 

Tacos 

Caesar 

Salad 

Sweet and 

Savory Caesar 

Salad 

Strawberry 

Spring 

Salad 

Healing and 

Grounding 

Medicinal Soup 

Kale Miso 

Salad 

2-3 HOURS 

BEFORE BED 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea

shopping list week two 


juicing veggies 

and herbs 

Celery 

Cucumber 

Carrot 

Beets 

Beet greens 


Fennel 

Green Apple 

Lemon 

Burdock Root 

Parsley 

Cilantro 

Basil 

Mint 

Ginger 

Garlic 

Dill 

Purple Cabbage 

fruits 

Lemon 

Lime 

Bananas 

Medjool Dates (ideally fresh, not 

pitted in the dry food section) 

Pineapple (fresh or frozen) 

Blueberries (fresh or frozen) 

Apple of choice 

Mango 

Strawberries (frozen) 

Fresh Strawberries 

Kiwi 

salads, 

smoothies & 

meals 

Romaine Lettuce 

Mixed greens of choice 

Kale 

Nettles 

Green Cabbage *optional for wraps 

Beet 

Carrot 

Tomato 

Cherry Tomatoes 

Avocado 

Peas 

Broccoli Sprouts or sprouts of 

choice (sunflower or pea sprouts) 

Bell pepper (red, yellow or orange) 

Live Salsa (from deli, homemade or 

in a glass jar) 

Green Leafy veggies for wraps 

- collard greens, romaine, red or 

green leaf lettuce etc. 

Seaweed (Dulse or Kelp or seaweed 

blends by HarmonicArts.ca 

nuts and seeds 

Macadamia Nuts 

Pine Nuts 

Chia Seeds 

Hemp Seeds 

Walnuts 

seasoning/ 

spices/misc. 

These ingredients will last you 

a very long time, purchase your 

seasonings organic and in bulk if 

possible to save on costs. You will 

be able to use these for longer than 

one week so consider this when 

making your purchase. 

Coconut Milk or 

Almond Milk * optional 

Nutritional Yeast 

Chipotle or Chili Powder (chili is less 

spicy) 

Carob Powder 

Chickpea Miso (or adzuki, or other) 

Spirulina 

6 Mushroom Blend 

Seaweed Powder 

Turmeric Powder 

Garlic Powder 

Salt 

Pepper 

Capers 

Oil Free Balsamic 

Fruit for fruit meals - Oranges, 

apples, bananas, grapes, mangoes, 

berries. etc 2-3 servings at your fruit 

meal. (If you’re sensitive to sugar, 

choose low sugar fruits like berries, 

cherries and pair them with a small 

handful of nuts and or seeds.) 

protein, superfoods and herbs 

These products will last longer than one week and you will only 

need to stock up every month or two depending on how many 

people in your home use the products. 

protein powder 

Vega Sport Performance, SunWarrior or Warrior Blend, Nutiva 

or Manitoba Harvest Hemp Protein, Garden of Life Raw Protein, 

Amazing Meal Raw Protein. 

young and raw vote 

Sunwarrior, Vega & Nutiva Hemp Protein. *Hemp Protein is used in 

the smoothie recipes in this cleanse, but can be substituted for your 

protein of choice.* 

6

awfoodreset week three 



MORNING 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

Water 

with Lemon 

JUICE 1 

Healing 

Digest 

Healthy 

Skin 

Blood 

Purifier 

Iron 

Builder 

Eye am 

Healthy 

Healing 

Inflammation 

Raw 

Beauty 

JUICE 2 

Healing 

Digest 

Healthy 

Skin 

Blood 

Purifier 

Iron 

Builder 

Eye am 

Healthy 

Healing 

Inflammation 

Raw 

Beauty 

JUICE 3 

Deep Green 

Cleanse 

Healthy 

Skin 

Health 

Restore 

Liquid Green 

Vitamins 

Calcium 

Rich Mineral 

Gut 

Healing 

Raw 

Beauty 

JUICE 4 

Deep Green 

Cleanse 

Liver 

Cleanser 

Health 

Restore 

Liquid Green 

Vitamins 

Calcium 

Rich Mineral 

Gut 

Healing 

Cleansing 

Cucumber 

JUICE 5 

Healing 

Digest 

Healthy 

Skin 

Blood 

Purifier 

Iron 

Builder 

Eye am 

Healthyl 

Healing 

Inflammation 

Raw 

Beauty 

JUICE 6 

Deep Green 

Cleanse 

Liver 

Cleanser 

Health 

Restore 

Liquid Green 

Vitamins 

Calcium 

Rich Mineral 

Gut 

Healing 

Cleansing 

Cucumber 

2-3 HOURS 

BEFORE BED 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea 

Water 

and Tea

shopping list week three 


juicing veggies and herbs 

Cucumber 

Celery 

Fennel 

Cabbage (green, purple or both) 

Beets 

Carrots 

Broccoli 

Bok Choy 

Dandelion or Nettle Greens (or tincture) 

Kale 

Asparagus 

Spinach 

Lemon 

Lime 

Watermelon 

Grapes (green or red) 

Mint 

Basil 

Parsley 

Cilantro 

Ginger 

8


recipes juices 


MINDSET: Set your default mindset to Abundance Mode! Choose to direct your focus and attention to all 

of the things in your life you are grateful for. When you make a choice to live a healthy lifestyle, remind 

yourself why you are choosing to make these shifts in your life. Remember, you can eat anything you like, 

and you are choosing to eat what not only tastes great, but is great for you! 

water and 

lemon 

ingredients 

healthy skin 

juice 

ingredients 

healing digest 

juice 

ingredients 

2 Cups of Purple Cabbage 

3 Ribs of Celery 

½ Small Lemon (rind and all if 

organic) 

½ Green Apple 

½ cucumber 

1 carrot 

1 rib celery 

1 handful parsley 

1 inch piece ginger 

½ lemon - peeled 

½ inch piece burdock root 

2 Cups of Purple Cabbage 


½ Small Lemon (rind and all if 

organic) 


instructions 

It’s best to use organic produce. 

Otherwise, make sure to thoroughly 

wash your veggies prior to juicing 

them and always peel things like 

lemons and cucumbers if they have 

been sprayed with pesticides. Wash 

and chop your produce and put 

them through a juicer and serve 

right away. 

instructions 

Wash your veggies. Peel your lemon 

and run all ingredients through a 

juicer. 

NOTE: Burdock root is extremely 

healing for the skin, but tastes very 

bitter. Take as much as you can 

handle, but if it makes the juice 

too bitter you can leave it out. You 

may want to try a small portion of 

your juice with the burdock first, 

so you don’t waste your juice if 

it’s too intense while starting out. 

instructions 

It’s best to use organic produce. 

Otherwise, make sure to thoroughly 

wash your veggies prior to juicing 

them and always peel things like 

lemons and cucumbers if they have 

been sprayed with pesticides. Wash 

and chop your produce and put 

them through a juicer and serve 

right away. 

9




LEADING BY EXAMPLE: Are you an example or a warning? Our actions, words and behaviors are always 

going to be either an example or warning for someone. Choose to lead by example by striving to be the 

best version of yourself. This includes being loving and compassionate with yourself too. Every morning 

when you wake up, look in the mirror and say “I love you”. 

blood purifier 

juice 

ingredients 

iron builder 

juice 

ingredients 

eye am healthy 

juice 

ingredients 

3 leaves kale - de stemmed 

5 leaves romaine lettuce 

½ cucumber 

½ lemon - peeled 


1 handful cilantro 

1 beet 

3-4 leaves beet greens 

1 carrot 

3 ribs celery 

1 lime 

1 carrot 

2 ribs celery 

½ cucumber 

1 lime 

1 inch piece of ginger 

instructions 

De-stem your kale, and wash all 

your veggies. Peel your lemon. 

Wash all your produce. Run all 

ingredients through a juicer. 

instructions 

Peel your lime. Wash all your 

produce. Run all ingredients 

through a juicer and enjoy. 

instructions 


produce. Run all ingredients through 

a juicer and enjoy. 

10




RESULTS WILL FOLLOW: Our bodies are always working with us and for us, never against us. Even 

when we become sick, our bodies are protecting us in the best way they can. Honor your body and 

acknowledge that it took you time to build up toxins, so it will take you time to expel them. Be patient and 

kind with yourself, results will follow. 

raw beauty 

juice 

purify my skin 

juice 

healing 

inflammation juice 

ingredients 

ingredients 

ingredients 

2 ribs celery 

½ cucumber 

½ head red or green leaf lettuce 

1 head fennel *optional 


1 handful cilantro 


1 lemon, peeled 

instructions 

Peel your lemon. Wash all your 

produce. Run all ingredients 

through a juicer and enjoy. 

½ Cucumber 

1 Rib of Celery 

1 tomato 

1 inch piece of turmeric 

1 rib of fennel 

½ lemon, peeled 

instructions 




2 ribs of Celery 

1 Cucumber 

1 handful of Basil 


1 inch piece of turmeric 

1 Green Apple 

instructions 


ingredients through a juicer and 

enjoy. 

If you’re brave, try adding some 

optional burdock root ;) 

11




SOMETHING MAGICAL: We cannot expect others to do this work for us. Change can be uncomfortable, 

and then something magical happens. What was once uncomfortable becomes the new normal. This is 

where all of the work you put in pays off. Creating the life you want will take effort and determination, be 

joyful for the opportunity to develop a new perspective and achieve greatness. Say to yourself “I can do 

this!”, believe it is true, for it really is! 

health restore 

juice 

ingredients 

liquid green 

vitamin juice 

ingredients 

calcium rich 

mineral juice 

ingredients 

1 Cup Red Grapes 


½ Cucumber 

1 handful of Basil 

½ Lime 

4 Asparagus Spears 


1 Cup Green or Purple Cabbage 


1 lime 

½ head of Bok Choy 

1 carrot 


1 cup Spinach 

1 lemon 

instructions 



enjoy. 

instructions 




instructions 




12




KEEP GOING TO ACHIEVE SUCCESS: Results don’t happen overnight. Change is a process that requires 

constant evolution and growth. Sometimes it can be uncomfortable or down right unpleasant. If you eat 

healthy for a week or two and then give up because it “isn’t working for you”, don’t expect your life to 

magically transform. You HAVE to keep going, keep evolving, keep honoring your body. It is consistency 

and dedication that will carry you to success. 

gut healing 

juice 

ingredients 

2 Cups of Green or Purple Cabbage 

1 Cup of Fennel 

½ Cucumber 

1 handful of Parsley 


½ Green Apple*optional 

instructions 



enjoy. 

cleansing 

cucumber juice 

ingredients 

1 cucumber 

1 rib of celery 


1 handful of mint 

3 stalks of fennel 

instructions 




deep green 

cleanse juice 

ingredients 


2 Leaves of Kale 

½ Cucumber 

1 handful of Parsley & Cilantro 


instructions 



enjoy. 

13




BE THE BEST YOU CAN BE: What we sometimes forget, is that if we throw in the towel on becoming the 

best version of ourselves because it sucks in the moment, we never get to become that person we know 

we can be. Choose to honor yourself and your highest good by committing to being the best you can be 

and doing what it takes to get there. 

liver cleanser 

juice 

hunger rescue 

remedy 

detox punch 

ingredients 

ingredients 

ingredients 

2 cups of dandelion greens or 

nettles 

1 cup of broccoli sprouts 

1 cucumber 

1 handful of parsley 

2 lemons 

½ green apple 

instructions 

Wash your veggies. Pell your lemon 

and run all ingredients through a 

juicer. 

*If you cannot access dandelion 

greens or nettles, use an organic 

dandelion tincture from your health 

food store/herbalist or purchase 

another dark leafy green vegetable 

as a replacement. 

2 Cups of Watermelon 

1 Cup of Green or Red Grapes 

1 handful of Basil Leaves 

1 generous pinch of cayenne 

1 lime, peeled 

instructions 

Blend or run through your juicer 

and enjoy. Use this recipe anytime 

you are feeling extremely hungry 

or fatigued and feel that you need 

something to “pick you up” and keep 

you going. Watermelon has a high 

water content, is very cleansing. 

Basil is anti-inflammatory, and the 

Cayenne will help curb your hunger. 

½ cup of wheatgrass or parsley 

4 carrots, 1 apple 

3 celery stalks 

½ beet 

instructions 

Juice your fresh wheatgrass using a 

wheatgrass juicer. Wash, and run all 

other produce through your regular 

juicer and combine with your 

wheatgrass shot and enjoy. If you 

don’t enjoy the taste of wheatgrass, 

drink it separately and then enjoy 

your juice. 

14


recipes smoothies 


KEEP GOING TO ACHIEVE SUCCESS: Results don’t happen overnight. Change is a process that requires 

constant evolution and growth. Sometimes it can be uncomfortable or down right unpleasant. If you eat 

healthy for a week or two and then give up because it “isn’t working for you”, don’t expect your life to 

magically transform. You HAVE to keep going, keep evolving, keep honoring your body. 

green protein 

smoothie 

ingredients 

blueberry 

hempster protein 

smoothie 

ingredients 

strawberry 

hempster protein 

smoothie 

ingredients 

3 cups greens of your choice 

1-2 frozen bananas 

1 scoop protein powder 

1 tbsp. chia seeds 

1-2 cups coconut or regular water 

1 Frozen Banana 

1 Cup Frozen Blueberries 

1 tbsp. Chia Seeds or Hemp Seeds 

1 Scoop Hemp Protein 

1-2 Cups of Almond Milk or Water 


1 Cup Frozen Strawberries 


1 Scoop Hemp Protein 

1-2 Cups of Almond Milk or Water 

instructions 

Place all ingredients in a blender 

and blend. 

instructions 


and blend. 

instructions 


and blend. 

15




YOU CAN DO ANYTHING: Eating real food doesn’t have to be crazy or complicated. It can be as simple 

as having water when you rise, a green smoothie, a fruit smoothie and a big green salad each day. Even 

if you slip up along the way, focus on the progress you’re making. Remove stress, guilt or shame from 

the conversation entirely. Just do your best, with the tools you have. Keep learning, keep growing, keep 

asking questions. You can do anything you set out to do. 

pineapple kale 

smoothie 

ingredients 

healing cleanse 

smoothie 

ingredients 

green apple 

ginger smoothie 

ingredients 


1/4 cucumber 

2 Cups pineapple OR 2 Frozen 

Banana OR 3 Cups Frozen Berries 

½ lemon, deseeded and peeled 

1 thumb of ginger 

1 handful of parsley & cilantro 

2-3 cups of water or coconut water 


1/4 cucumber 

2 Cups pineapple OR 2 Frozen 

Banana OR 3 Cups Frozen Berries 

½ lemon, deseeded and peeled 

1 thumb of ginger 


2-3 cups of water or coconut water 

1 Cucumber 

1 Cup Spinach 

1 Green Apple 

1 handful of Parsley 

1 thumb of Ginger (about 1 inch) 

1-2 Cups of Coconut Water or Water 

instructions 


and blend. 

instructions 


and blend. 

instructions 

Core your apple, blend all 

ingredients together in a highpowered 

blender and enjoy. 

16




GIVE YOURSELF TIME: Your taste buds can change! Did you know that even if you dislike the flavor of a 

certain food right now, in just a few short weeks you might actually enjoy, even crave that same food?. 

Keep trying new things and don’t give up on the first go. Sudden shifts from seasoned, cooked & fried 

foods to whole, raw and unprocessed foods can be a lot for the brain to take in. Give yourself time to 

adjust and keep affirming all of the ways your new choices are going to benefit you in a positive way. 

pear detox 

smoothie 

ingredients 

apple basil 

vitamin booster 

ingredients 

berryfull protein 

smoothie 

ingredients 

3 celery stalks 

2 anjou pears 

1 handfull of cilantro 

1-2 cups coco water or water 

instructions 


and blend. 

2 Gala Apples 

3 Limes, Peeled 

6-8 Fresh Basil Leaves 

Pinch of Himalayan Salt 


2-3 cups of water 

instructions 

Blend all ingredients in a blender 

and blend until smooth. 

1 frozen banana 

1-2 cups of berries (your choice, 

blueberries are nice, so are 

cherries) 

1 scoop Hemp Protein 

1-2 cups coconut water or regular 

water 

instructions 


and blend. 

17




LIFE IS WHAT YOU MAKE IT: You have chosen to take a natural, organic and sustainable route to cleansing 

your body of toxins. Results do not come overnight, be patient with yourself. Rest when necessary, and 

listen closely to your body. Playtime, laughter, smiling and physical touch is also important, so remember 

to nurture yourself in every way - mentally, physically, emotionally. Life is what you make it..... 

spirulina 

mint protein 

smoothie 

ingredients 

strawberry kiwi 

smoothie 

ingredients 

1-2 Frozen Bananas 

1 tsp. Spirulina *optional 

1 tsp. Carob Powder *optional 

4-5 Mint Leaves 


1 scoop of Hemp Protein 

1-2 cups of coconut water, water or 

almond milk 

instructions 

Blend all ingredients in a blender 

and blend until smooth. 

*If you do not have Spirulina 

or Carob you can leave those 

ingredients out for a Mint Protein 

Smoothie or use the alternative 

recipe like the BerryFull smoothie. 

1 Cup Strawberries 

2 Kiwis (skin and all if they’re 

organic) 

½ Avocado 

1 scoop protein powder 

1-2 Cups of Coconut Water or 

Coconut Milk *use nut or seed milk 

as alternatives 

instructions 


and blend on high until creamy 

18


recipes meals 


fruit meal 

ingredients 

chili sans carne 

ingredients 

caesar dressing 

and salad 

ingredients for dressing 

2-3 pieces whole fruit. 

instructions 

If you feel you are sensitive to sugar 

or have insulin spikes you can add a 

hand full of mixed nuts and or seeds 

to your fruit meal Or have a small 

glass of protein smoothie with your 

fruit meal. 

2 Large Juicy Tomatoes 

½ cup Sun dried Tomatoes soaked 

and rinsed 

1 cup fresh Cilantro 

1 -2 large Avocado 

1 tbsp chili powder 

1 tsp cumin powder 

1 clove Garlic 

1 tsp onion powder 

squeeze of half a fresh lime 

1 large bell pepper (diced) 

1/4 yellow onion (diced) 

½-1 cup peas (frozen or fresh from 

the pod, avoid cans which are 

contaminated with BPA, void them 

from the recipe if all you have is 

canned peas) 

½ cup Macadamia Nuts 

1/4 cup Pine Nuts 

3-5 Medjool Dates (depends on 

how sweet you like it) 

5 Basil Leaves 

1 tbsp. Nutritional Yeast 

3-4 thumb sized Cloves of Garlic 

1/4 tsp. Himalayan Salt 

1/4 Cracked Black Pepper (or more 

to taste) 

1/4 cup Coconut Water 

4-5 lemons *juice only 

ingredients for salad 

4-5 cups chopped romaine lettuce, 

mix in broccoli sprouts 

instructions 

Place the bell pepper, green and 

yellow onion aside. Place the rest 

of the ingredients in the food 

processor and blend for 30 seconds 

or so. It may take more or less 

time depending on the type of food 

processor you have. Mix in your 

sliced bell pepper, peas and onion. 

Serve inside Lettuce leaves. 

instructions 

Blend all ingredients aside from 

romaine lettuce until smooth. Chop 

your romaine lettuce, and toss with 

2-3 tbsp of ceasar dressing. 

19


recipes meals 


abundant 

garden salad 

ingredients 

waldorf caesar 

salad 

ingredients 

carrot avocado 

salad 

ingredients 

1 fresh grated beet 

1 grated carrot 

½ avocado - diced 

½ cup pea or sunflower sprouts 

½ cucumber 

½ cup cherry tomatoes, sliced 

1/8 cup pumpkin or sunflower seeds 

½ large head of red or green leaf 

lettuce 

sweet ginger tahini dressing 

½ cup tahini 

2 oranges, peeled and juiced 

1 ½ lemons, peeled and juiced 

1 ½ dates 

2 thumbprint sized pieces of ginger 

root 

1/8 cup coconut water or water 

instructions 

Combine all dressing ingredients in 

a blender, blend until smooth. Place 

all your salad ingredients in a bowl. 

Add 2-3 tbsp of dressing. Toss and 

enjoy 

4 cups Romaine lettuce 

1-2 Tbsp caesar dressing 

2-3 Chopped Dates 

1 Chopped Apple 

½ cup Grapes 

Sprinkle of black pepper/nutritional 

yeast if desired 

instructions 

Chop your apple and your dates. 

Mix up your chopped lettuce and 

romaine dressing. Combine your 

apple, dates, dressed romaine and 

pepper/nutritional yeast. Toss and 

Enjoy! 

1 Ripe Avocado 

2 tbsp. Sunflower Seeds 

2-3 tbsp. Broccoli Sprouts 

½ Carrot, Shredded or Grated 

1 tbsp. Raisins 

honey mustard lime dressing 

1/4 Cup of Organic stone ground 

mustard 

2-3 tbsp. Local, organic, sustainably 

harvested honey 

2-3 Fresh Limes, juice only 

pinch of himalayan salt 

instructions 

Combine all of your ingredients, 

washed and sliced into a large bowl. 

Stir dressing in a jar or bowl, and 

serve over your salad. Store in the 

fridge for up to 3 days.Use as much 

dressing as you like and enjoy. 

20


recipes meals 


taco 

salad 

ingredients 

liver detox 

salad 

ingredients 

apple blueberry 

salad 

ingredients 

4-5 cups greens of choice 

½ a bell pepper - chopped 

1 roma tomato - chopped 

½ avocado - diced 

4-5 tbsp Salsa (fresh or store 

bought) 

½ tsp chipotle powder 

instructions 

Chop your bell pepper, tomato and 

avocado. Place all ingredients in a 

bowl, toss and enjoy 

salsa dressing 

2-3 Roma Tomatoes 

1/4 white onion 

1 clove of garlic 


1 Chili Pepper or Jalapeno *optional 

if you like spice 

1 pinch of himalayan salt 

1 tsp. apple cider vinegar *optional 

if you have it on hand 

instructions 

Pulse all ingredients in your food 

processor until chunky or smooth 

OR hand chop your ingredients, mix 

into a bowl and serve. 

1 beet - grated 

1 carrot grated 

½ half bunch parsley 

½ bunch cilantro 

1 tbsp hemp seeds 

4 cups greens 

½ Avocado, sliced 

1 lemon - juiced 

instructions 

Grate your beet and your carrot. 

Chop your cilantro and parsley. Toss 

all ingredients in a bowl, and enjoy. 

4 cups spring mix or spinach 

1 cup blueberries 

1 apple, cubed or grated 

4 dates chopped 

drizzle of oil free balsamic 

instructions 

Wash all of your produce, chop 

your lettuce and grate your apple. 

Combine all ingredients into a bowl, 

drizzle with balsamic and enjoy. 

21


recipes meals 


broccoli mango 

salad 

ingredients 

savoury avocado 

wraps with miso 

sauce 

ingredients 

pizza 

salad 

ingredients 

1 Ripe Mango, diced 

1 Ripe Avocado, diced 

1 Head of Broccoli, chopped 

3 dates, chopped (or 2 tbsp. raisins) 

instructions 

Cube or slice your mango & 

avocado, finely chopped broccoli 

into small pieces, remove the pit 

from your medjool dates & slice 

them. Mix together in a bowl and 

enjoy. 

1/4¼cup shredded carrot 

1/4 cup shredded beet 

½ avocado sliced or cubed 

1 cup sprouts (any kind, pea, 

sunflower, alfalfa) 

ingredients for miso sauce 

2 tbsp miso 

1 scallion, chopped 

1 inch piece ginger, grated fine 

2 tbsp apple cider vinegar, lemon, 

lime or orange juice to thin in out. 

instructions 

Wrap in : Collard Greens, Romaine 

Leaves, butter lettuce or Eat as a 

Salad 

Combine Miso Sauce ingredients 

in a bowl, mixing with a spoon until 

combined. 

Shred your beets and carrots, cube 

your avocado. 

Place your filling in your chosen 

wrap, drizzle with sauce, and enjoy! 

3-4 cups Romaine lettuce 

½ cup Sliced brown mushrooms 

½ cup sliced pineapple 

1 cup Sliced peppers 

2 tbsp chopped kalamata olives 

A few pinches of fresh chopped or 

dry oregano 

2-3 tbsp Marinara sauce 

ingredients for marinara sauce 

1/4 cup of sun dried tomatoes 

2-3 Roma Tomatoes 

2 medjool dates 

1-2 cloves garlic 

½ tsp oregano 

1 cup fresh basil 

½ tsp pink himalayan salt 

black pepper to taste 

instructions 

Slice your mushrooms, pineapple, 

peppers and kalamata olives. Chop 

your romaine lettuce. Use the 

marinara sauce listed below, or use 

an organic brand in a glass jar from 

the store. Toss all ingredients and 

enjoy. 

22


recipes meals 


spanish 

cauliflower 

rice 

ingredients 

spirulina and 

sprout caesar 

salad 

ingredients for dressing 

healing & 

grounding 

medicinal miso 

soup 

ingredients 

Small head of Cauliflower 

1 Avocado 

2 tsp. Chili Powder 

1 tsp. Cumin Powder 

pinch of himalayan salt 

1 handful of chopped cilantro 

2 limes, squeezed 

1 bell pepper, diced (red, orange or 

yellow) 

1 tsp. nutritional yeast 

instructions 

In a food processor, pulse together 

cauliflower with other ingredients 

until it’s a fine “rice” or “mashed” 

texture. 

½ cup Macadamia Nuts 

1/4 cup Pine Nuts 

3-5 Medjool Dates (depends on 

how sweet you like it) 

5 Basil Leaves 


3-4 thumb sized Cloves of Garlic 

1/4 tsp. Himalayan Salt 

1/4 Cracked Black Pepper (or more 

to taste) 

1/4 cup Coconut Water 

4-5 lemons *juice only 

ingredients for salad 


mix in a large handful of broccoli 

sprouts & sunflower sprouts. 

instructions 

Blend all ingredients aside from 

romaine lettuce until smooth. Chop 

your romaine lettuce, sprinkle ½ 

tbsp. of Spirulina over the top and 

mix in your dressing. 

2-3 Cups of Water 

3 tsp. 6 Mushroom Blend 

2 tbsp. Seaweed Flakes (dulse, kelp) 

or ½ cup Seaweed 

1 tsp. turmeric powder 

3 tbsp. Miso (chickpea, adzuki) 

1 cup nettle greens 

1 tsp. garlic powder 

instructions 

Bring your water to a boil, add in 

your nettle greens and let simmer 

for 5-10 minutes with the turmeric 

and garlic powder. Near the end, 

mix in your mushroom powder and 

seaweed. Remove from heat, add in 

your miso and stir until the mixture 

is broken down. Let cool to a 

reasonable temperature and enjoy. 

If you cannot access nettle greens 

in your area (they are very seasonal 

and climate dependent) sub them 

out for some chard, kale or leave 

greens out for a light medicinal 

broth. 

23


recipes meals 


carrot avocado 

wraps 

ingredients 

2 large carrots, sliced thin or grated 

1 avocado, mashed 

1 cup broccoli sprouts (or sprouts of 

choice) 

1 Apple, sliced 

1 lime, juice squeeze overtop 

instructions 

Wraps - use romaine lettuce leaves, 

butter lettuce, green cabbage 

leaves or collard greens. 

Our vote: Romaine or Butter 

Lettuce. 

Wash your lettuce or greens for 

wraps and set on a plate to the 

side. Slice or grate your carrots and 

slice mash your avocado in a bowl. 

Place some filling in your wrap of 

choice, and squeeze lime juice over 

top if desired. 

mini lettuce 

tacos 

ingredients 

Wraps - use romaine lettuce leaves. 

½ – 1 Cup Cherry Tomatoes sliced 

in halves 

½ Cup Pea or Sunflower Sprouts 

1 tbsp Nutritional Yeast 

½ bell pepper, sliced 

avocado mash 

1 Avocado 

1 pinch of himalayan salt 

1/8 tsp. Chipotle or 

Chili Powder *optional 

½ lime, juiced 

instructions 

Wraps - use romaine lettuce leaves. 

Wash all of your veggies. Tear your 

romaine lettuce from the head 

and place the leaves on their back 

so you can fill them up. Spoon 

in your avocado mash, top with 

sprouts, veggies and enjoy. Sprinkle 

nutritional yeast over top if desired 

for a cheesy flavor. 

P.S. - Want to get crazy with it? Add 

a tsp. of Spirulina to your Avocado 

Mash! 

sweet and 

savoury caesar 

salad 

ingredients 


minx in broccoli sprouts 

4 Medjool dates, chopped 

2 tbsp. Capers 

1 tsp. Nutritional yeast 

2 tbsp. Broccoli Sprouts 

2-3 tbsp. Caesar Dressing 

instructions 

Mix your lettuce, caesar dressing 

and other ingredients together in a 

bowl and enjoy. 

24


recipes meals 


kale miso 

salad 

ingredients 

strawberry 

spring salad 

ingredients 

4 cups of Kale 

1-2 tbsp. Miso paste (Chickpea, 

adzuki, soy etc.) 


1 cup cherry tomatoes, sliced 

1 tbsp. Hemp seeds 

4-5 cups Mixed Greens 

½ Cup of Strawberries, Sliced 

¼ Avocado, Cubed 

Sprinkle of Chopped Walnuts 

Drizzle of Oil Free Balsamic 

instructions 

De-stem, wash and massage your 

kale with miso until soft. Combine 

nutritional yeast, tomatoes and 

hemp seeds. Let sit for 5-10 minutes 

while your salad softens and enjoy. 

instructions 

Combine all of your ingredients 

together in a bowl, toss and serve. 

Purple onion would also go nicely 

with this combination! 

*If your digestive system is too 

sensitive for raw kale or if you don’t 

have miso paste, swap this recipe 

out for another salad in the meal 

plans, or find one on 

YoungandRaw.com that interests 

you. 

25

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