7-day Raw Vegan Challenge

7-day raw vegan challenge 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!

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Apple


Cantaloupe

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

oceanica and lotus challenge - thursday

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!

oceanica and lotus challenge - friday

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

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Breakfast suggestion: Dragonfruit!

Lunch suggestion: Ice Cream!

Dinner suggestion: FullyRaw Minestrone Soup!

oceanica and lotus challenge - sunday header

Breakfast suggestion: Bananas!

Lunch suggestion: Peaches!

Dinner suggestion: Raw Vegan Pizza!