• • • • • • • • • • • • • • • • • •
chew well almonds coconut meat pumpkin seeds hempseed flaxseed sunflower seeds almond butter hempseed butter sunflower butter tahini (sesame butter) pumpkin seed butter macadamia nuts hazelnuts pecans walnuts Brazil nuts chia seeds cashews
Condiments, spices, seasonings, cooking ingredients, and salad dressings (organic are best) • • • • • • • • • •
salsa (raw, organic) guacamole (fresh) apple cider vinegar coconut sap vinegar soy sauce (wheat-free, raw), tamari Herbamare seasoning Celtic sea salt umeboshi paste balsamic vinegar herbs and spices (air dried, no added stabilizers) • pickled ginger (preservative and color free) • wasabi (preservative and color free) • homemade salad dressings and marinades using-allowable ingredients
Fruits (organic fresh or frozen are allowed) • • • • • • • • •
blueberries strawberries blackberries raspberries cherries grapefruit lemon lime pomegranate
• • • • • • • • • • • • • • • • • • • • • • • • •
cranberries apples (with skin) melons apricots peaches grapes orange pears papaya kiwi nectarines pineapple plums figs durian jackfruit cherimoya persimmon mamey sapote bananas mangoes mulberries goji dried fruit (low temperature dehydrated)
Beverages • coconut water (from young or mature coconut) • coconut kefir • probiotic whey beverage • herbal teas (sun-steeped, not boiled)— unsweetened or with a small amount of honey • raw vegetable juice (beet or carrot juice— maximum 25 percent of total) • lacto-fermented beverages (kombucha, kvass) • purified, non-chlorinated water • natural sparkling water, no carbonation added
Sweeteners
• raw, unheated honey • date paste (made from raw dates) • coconut sap nectar
Snacks/Miscellaneous • raw cacao (nibs or powder)
RAW Truth Omnivore Nutrition Plan Sample 3-Day Nutrition Plan Day 1
RAW snacks
Upon waking
JR’s Carb Juice (see page 192 for recipe)
• •
Raw coconut cream, raw honey, pineapple
Perfect Food RAW: one serving mixed in 12 ounces of raw veggie juice
•
RAW Probiotics: three capsules
Before bed
Breakfast
•
Jordan’s Raw Smoothie (see page 193 for recipe)
• • •
Vitamin Code: two capsules
Day 2
RAW Enzymes: one capsule
Upon waking
Lunch
•
Two ounces raw coconut kefir, kombucha or kvass
•
Green salad with mixed greens, tomatoes, avocado, carrots, cucumbers, celery, red cabbage, red peppers, red onions, sprouts, and two ounces of really raw cheese For the salad dressing, mix extra-virgin olive oil, apple cider vinegar or lemon juice, Celtic sea salt, herbs, and spices, or you may add 1 tablespoon of extra-virgin olive oil
• Vitamin Code: two capsules • RAW Calcium: two capsules • RAW Enzymes: one capsule Dinner Two ounces raw coconut kefir or kvass Toss a green salad with mixed greens, tomatoes, avocado, carrots, cucumbers, celery, red cabbage, red peppers, red onions, sprouts, and two ounces of really raw cheese Tahini dressing (see page 190 for recipe)
Perfect Food RAW: one serving mixed in 12 ounces of raw veggie juice RAW Probiotics: three capsules
Breakfast
Orange Salmon Ceviche (see page 192 for recipe)
•
RAW Fiber: one serving mixed in raw veggie juice or water.
RAW Calcium: three capsules
Jordan’s Raw Smoothie (see page 193 for recipe)
• • •
Vitamin Code: two capsules RAW Calcium: three capsules RAW Enzymes: one capsule
Lunch Two ounces raw coconut kefir, kombucha or kvass Spicy Salmon Ceviche (see page 193 for recipe) Green salad with mixed greens, tomatoes, avocado, carrots, cucumbers, celery, red cabbage, red peppers, red onions, sprouts, and two ounces really raw cheese For the salad dressing, mix extra-virgin olive oil, apple cider vinegar or lemon juice, Celtic sea salt, herbs, and spices Three ounces raw coconut cream and honey
• • •
Turtle Cheesecake (see page 190 for recipe)
144
RAW Meal: one serving mixed in raw juice or water.
RAW Enzymes: one capsule
145
Vitamin Code: two capsules RAW Calcium: two capsules RAW Enzymes: one capsule