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The 7 Day Diva Detox

7 Day Menu Planner

Disclaimer and Copyright

The responsibility for the consequences of your use of any suggestion or procedure described hereafter lies not with the authors, publisher or distributors of this book. This book is not intended as medical or health advice. We recommend consulting with a licensed health professional before changing your diet or starting an exercise program. Except for personal use, no part of this publication may be reproduced, in any form or by any means, electronic, mechanical, photocopying, or otherwise, without prior written permission from the publisher. If you enjoy the information in this program, The Raw Divas would like to encourage you to show your support by sharing your testimonial with us, sharing our website with your friends and family, signing up to our free newsletter, or supporting our continued work by considering our other programs and products.

Cover & Layout Design: Amy De Wolfe Copyright 2007 by Tera Warner & Amy De Wolfe The 7 Day Diva Detox is a trademark of The Raw Divas. All rights reserved. Published by: 22166 Bella Lago Dr., #807 Boca Raton, FL 33433 www.therawdivas.com

Welcome
This menu planner has been made available to detox participants for those who would like the additional support of planned menus and shopping lists. During the days leading up to Day 1 of your 7 Day Detox, we highly recommend you do your best to gradually and consistently increase the quantity of fresh fruits and vegetables in your diet, and make efforts to limit your intake of meats, breads, etc. This will make for a gentler detox experience. You will find most of your questions regarding the detox are answered in the standard 7 Day Diva Detox materials that you have already received. However, if you have any further questions, please know that you are more than welcome to email us at any time at customerservice@therawdivas.com We wish you a marvelously successful adventure in health and we look forward to hearing about your results! Happy detoxing!!

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7 Day Detox Shopping List

Fruits:
Bananas Blueberries (fresh and frozen) Raspberries Lemons Limes Mangoes Oranges Peaches or Nectarines Pineapple

*NOTE: Look at the Green Smoothie recipes you plan to use for the Green Smoothie meals, so you can plan for whichever types of fruits and greens you need to include in your shopping list. Dont forget extras for Mono-Fruit meals and veggie pickers too! If you do not want to lose weight, increase the quantities of fruit to purchase by about 2030%, or go a second time to the store to get extras.

Vegetables:
Arugula (Roquette) Bell Peppers Celery Cilantro/Coriander Cucumber Dark Green Kale Fresh Basil Fresh Mint Lettuce Mixed Baby Greens Mixed Greens Parsley Red Onion (optional) Red Tomatoes Romaine Lettuce Spinach Sprouts (any type) Sunflower Sprouts

Extras:
Coconut Water

Extras for Snacks and Mono Meals:

Melons, Apples, Pears and other seasonal fruits and vegetables are great for snacks and mono meals. Please refer to the Seasonal Food Chart on the following page for further suggestions.

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Seasonal Produce Guide

The following chart should be helpful in guiding you towards seasonal food choices. When fruits and vegetables are in season, they are not only at their most economical, but they are also freshest, at their nutritional peak, and taste best. While we havent listed every possible fruit and vegetable, we have tried to include most commonly found produce. We believe eating in season is best for both our bodies, and the environment when possible. The easiest way to shop in season in your area, is to buy your produce from local farmers markets or food share box schemes.

Spring
Apples Apricots Artichokes Asparagus Avocados Baby Greens Bell Peppers Broccoli Brussel Sprouts Cantaloupe Cabbage Carrots Celeriac Celery Chives Coconuts Collards Fennel Ginger Greens Lettuces Limes Mangos Morels Mushrooms Mustard Greens Onions Oranges Papaya Peas

Pineapple Spinach Watercress

Summer
Avocados Bananas Basil Beans Beets Bell Peppers Blackberries Blueberries Cantaloupe Carrots Celery Cherries Chinese Cabbage Corn Eggplant Figs Kiwi Limes

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Mushrooms Nectarines Okra Onions Papaya

Peaches Peas Plums Raspberries Strawberries

Summer Squash Tomatoes Watermelon Zucchini

Fall
Acorn Squash Apples Avocados Beets Bell Peppers Butternut Squash Button Mushrooms Cabbage Cauliflower Celeriac Celery Coconuts Corn Cranberries Cucumbers Endive Figs Garlic Grapes Greens Mushrooms Okra Onions Papaya Parsnips Pears Persimmons Pomegranates Pumpkins Quince Spinach Squash Sweet Potatoes

Winter
Apples Avocados Beets Bell Peppers Broccoli Brussel Sprouts Cabbage Carrots Cauliflower Celery Chestnuts Coconuts Cranberries Grapefruit Grapes Kale Leeks Lemons Mushrooms Oranges and Tangerines Papaya Radicchio Radishes Rutabaga Spinach Sweet Potatoes Turnips Winter Squash

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Meal Planner
Monday Tuesday Amys Favorite Green Smoothie Wednesday Peachy Green Smoothie Thursday Green Power Smoothie Friday RedWhiteand Blue Fruit Salad Saturday Mono Fruit Meal Green Smoothie Fruit Sandwich or TomatoCelery Salad Get Creative & Clean out the Fridge! Sunday Mono Fruit Meal Breakfast Detox Day! Fast on Water until 6pm

Lunch

Luscious Green Salad

Green Milkshake or Wintermint Smoothie

Lettuce Roll Ups

Creamy Sunshine Salad

Dinner

Mono Fruit Meal

Green Action Smoothie and/or Banana Milkshake

New Gazpacho

Arugula Salad Green An Apple with Smoothie a Day Blueberry Night! Salad Dressing

Indicates a recipe where an ingredient must be soaked in advance

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Recipes
Day 1
Water Fast until 6pm

Dinner
Break your 24 hour water fast with a mono-fruit meal of your choice. This means, you may eat as much of 1 type of any fruit that you like, until you feel satisfied. Be sure to eat this meal mindfully and in a peaceful environment so you can truly enjoy the smell, flavor, and texture of this meal. After your fast, you will really notice the sensuality of the fruit you choose for this first meal. After you feel satisfied, stick with water for the remainder of the evening.

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Day 2
Breakfast
Eat only when you begin to feel true hunger. We recommend another mono-fruit meal or a large green smoothie. If youre not already familiar, Amys Favorite Green Smoothie is an excellent introduction to the wonders of the green smoothie:

Amys Favorite Green Smoothie

Ingredients: 2 bananas (fresh or frozen) 1 mango 2-3 large handfuls of baby spinach 1 celery stick 1 cup water or coconut water Directions: Put water or coconut water (no coconut meat for the detox week) into your blender. Next add in your bananas, mango flesh and baby spinach, in that order. Blend at medium speed, and use the celery stick to push everything down to the blender blade, eventually blending the celery as well.

Lunch Luscious Green Salad

Ingredients: 1 cup chopped pineapple 1 orange (peeled and chopped) 4-5 handfuls of your favorite greens 2 handfuls sunflower sprouts 1 cup water Directions: Place all greens in a large bowl. Add fruit and sprouts and mix all ingredients to allow the fruit juices to dress the greens. Enjoy!

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Snacks
If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers are simply our cute way of describing a platter of raw vegetables. Some great suggestions are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner
Enjoy one or both of the following green smoothies.

Green Action Smoothie

Ingredients: 1 mango 1/2 pint raspberries 3 handfuls greens of your choice 1 cup water Directions: Blend mangoes with water, add in raspberries and greens, and blend until smooth. Good greens to use include: sweet lettuce, spinach, mixed baby greens, and romaine lettuce.

Banana Milkshake
Ingredients: 3 fresh bananas 2 frozen bananas 1 cups water Directions: Blend at high speed until frothy. Its amazing!

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Day 3
Breakfast Peachy Green Smoothie
Ingredients: 3 medium sized ripe peaches or nectarines 2 large bananas 8 leaves dark green kale (with stems removed) 1 cup of water Directions: Blend, inhale...

Lunch
Enjoy a green smoothie of your choice, or a mono-fruit meal. Choose your own smoothie concoction, or try one of the following suggestions:

Green Milkshake
Ingredients: 3 fresh bananas 2 frozen bananas 3 big handfuls of greens (spinach or romaine lettuce) 1 cups water. Directions: Blend at high speed until frothy. Its amazing... and green!

Wintermint Smoothie
Ingredients: 3 bananas (fresh or frozen) 3 handfuls romaine lettuce 4-5 sprigs of fresh mint 1 cup water Directions: Blend all ingredients until smooth and creamy. Enjoy the refreshing mint flavor.

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Snacks
If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers are simply our cute way of describing a platter of raw vegetables. Some great suggestions are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner
Try one of the following raw soups, and follow it up with a nice green salad. If youre feeling really daring, try adding your greens to your soup and discover the savory world of blended salads. Not for the faint of heart, but once you get the taste for them, youll never look back!

New Gazpacho
Ingredients: 2-3 ripe medium tomatoes, or 1 and 12 pint of cherry tomatoes 5-6 sun-dried tomatoes (soak 1-2 hours in advance) red bell pepper cup fresh basil, chopped 1 cup cucumber Juice from 1 lime cup chopped red onion (optional) Directions: First blend the tomatoes and sun dried tomatoes. Then add in the other ingredients in the order listed, blending just enough to be soupy, but still chunky. Try: Sprinkling your favorite sprouts on top for texture and a shot of added nutrients!

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Day 4
Breakfast Green Power Smoothie
Ingredients: 1 cup water 2 mangos 1ripe peach big handful arugula big handful kale leaves big handful parsley Directions: Blend all ingredients together at high speed. Be prepared for an intense and delicious green smoothie!

Lunch Lettuce Roll-ups

Ingredients: 3-6 large romaine lettuce leaves 1 sweet pepper 1 cucumber 2 large handfuls sunflower sprouts 2 large handfuls sprouts of your choice Fresh coriander (optional) 1 lime (optional) Directions: Lay your lettuce leaves out flat, and add a bit of each of the other ingredients in varying amounts and combinations. Roll up each lettuce leaf like a burrito, and enjoy!

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Snacks
If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers are simply our cute way of describing a platter of raw vegetables. Some great suggestions are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner Arugula Salad with Blueberry Dressing

Dressing Ingredients: 1 cups blueberries (you can use frozen) 1 Tbs. lemon juice Directions: Blend ingredients and enjoy over your salad! Salad Ingredients: 2 cups of baby greens 1 cup arugula (roquette) 1 cup mung sprouts Directions: Mix lettuce and arugula together. Add mung sprouts on top and decorate with cherry tomatoes. Serve with Blueberry Dressing to taste.

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Day 5
Breakfast Red-White-and-Blue Fruit Salad
Ingredients: pint blueberries 2 pints strawberries 2 bananas (not too ripe) 1 very ripe red banana, or small plantain, very ripe Directions: Cut strawberries in halves or thirds; cut yellow bananas in pieces, toss together. Blend red bananas or plantain in blender, adding a shot of water if necessary, to make a cream. Blend into the fruit pieces.

Lunch Creamy Sunshine Salad

Ingredients: 3 red bananas, or 1 plantain or 1 banana, very ripe 2 Tbs. coconut water 3 peaches, diced 3 nectarines, diced 1 mango, diced Directions: Whip ripe bananas and coconut water in a blender until smooth; it should be on the thick side. Combine cubed fruit with sauce in a bowl. Serve.

Snacks
If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers are simply our cute way of describing a platter of raw vegetables. Some great suggestions are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

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Dinner
Enjoy a green smoothie night. Create your own, or try one of the following recipes:

Green Orchard Smoothie

Ingredients: 2 cups water 3 bananas 1 peach 1 apple 1 pear 2-3 cups spinach 1 cup romaine lettuce Directions: Blend all ingredients until smooth in the order listed. You can use less water for a more pudding consistency. Try blending this with ice for a nice refreshing treat.

Romans Gone Mad

Ingredients: 5-7 bananas 1 to 1 cups water 2-3 cups romaine lettuce Directions: Blend bananas and water together. Add romaine lettuce progressively. Use more water if needed.

Ultimate Greens Smoothie

Ingredients: 2 mangos 2 cups papaya Greens of your choice 1 cup water Directions: Blend mangoes with bananas, and use water only if necessary or desired for consistency. Blend in greens of your choice, including: romaine lettuce, spinach, sweet lettuce, dandelion greens (in small quantities).

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Day 6
Breakfast
Enjoy a mono-fruit meal. Melon is an excellent choice. Eat as much as desired and wait at least a half an hour before moving eating anything more, so the melon has time to digest fully. This is a very cleansing and easy to digest choice and youll love the light, fresh feeling that follows!

Lunch
Green Smoothies to your hearts content! Use some of the flavors you havent tried from earlier in the week, or choose your favorite!

Snacks
If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers are simply our cute way of describing a platter of raw vegetables. Some great suggestions are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner An Apple a Day Salad

Ingredients: 1 apple 1 pear 1 large handful grapes 3-5 large handfuls mixed baby greens 2 large handfuls sunflower sprouts lemon Directions: Core and chop apple and pear into bite-sized pieces. Place in a large bowl, and squeeze lemon juice over top. Add all other ingredients to bowl, and mix.

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Day 7
Breakfast
Mono-fruit meal. Choose something fresh and ripe that you can really enjoy.

Lunch
Whats your body asking for today? Youve got a choice of sweet or savory and we recommend you go with whichever your body is asking for! So whatll it be? A fruit sandwich or a savory raw soup?

Fruit Sandwich
Ingredients: 3-6 leaf or Romaine lettuce leaves 3-6 bananas 1 mango Sunflower sprouts Other sprouts of your choice Directions: Lay out your clean and dry lettuce leaves. Peel each banana and place in the centre of mango meat leaf. Peel your mango and remove the flesh from the pit. Slice the each lettuce and place on lettuce, alongside your bananas. Add some sunflower sprouts to each banana and mango pile and sprinkle your other sprouts over top of each pile. Roll up each lettuce leaf to create burrito-style bundles, and enjoy!

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Tomato-Celery Soup
This soup is really simple to make and quite surprising! If youre feeling really daring, add some greens into the blender too, for a great mineral-kick that will really make your body smile! Ingredients: 3 medium-sized tomatoes 6 celery stalks Lime juice to taste (optional) Greens of your choice (optional) Directions: Blend in tomatoes and add celery stalks progressively. Leave this soup slightly chunky. You can make more or less of this soup using the ratio of 2 celery stalks for every tomato. Try: Sprinkling your favorite sprouts on top for texture and a shot of added nutrients!

Snacks
If you get hungry between meals this week, enjoy a plate of veggie pickers. Veggie pickers are simply our cute way of describing a platter of raw vegetables. Some great suggestions are baby carrots, celery sticks, carrot sticks, sliced sweet peppers, and cucumber.

Dinner Celebration Spaghetti

Ingredients: 1 medium zucchini 3 roma tomatoes, seeded 2 1/2 T sun dried tomatoes, (soaked in advance) 2 T red onion, chopped 2 T fresh basil 1 t fresh oregano 1/8 t oregano 1 clove garlic Directions: Soak the sun-dried tomatoes at least 45 to 60 minutes in advance. Use a Spirooli or a mandolin slicer to make zucchini spaghetti (use the smaller size holes plate) and put into mixing bowl. Blend remaining ingredients for the sauce except for 1 tomato, and basil. Diced remaining tomato and toss sauce, spaghetti, and basil in mixing bowl.

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