Prepared by Karen Gilman, RHN

Homemade Coconut Milk

Where To Buy Kefir Grains: Kombucha Kamp

Week 1

  Breakfast Lunch Dinner
       
Day 1 Chia Pudding Mixed Greens Salad Raw Pizza with Basil Pesto and Sun
  with blueberries, hemp seeds with cabbage, beets, sprouts, avocado Dried Tomatoes
  and cinnamon and Asian dressing, 1/4 cup sauerkraut  
       
Day 2 Mango Smoothie with raw  Broccoli and Cauliflower Salad Stuffed Tomatoes
  protein powder, 1/4 cup sauerkraut with Asian Dressing, 1/4 cup kimchi  
       
Day 3 Coconut Yogurt with mixed Almond Crackers with Red Zucchini Pasta with Marinara Sauce
  berries and cocoa nibs Pepper Dip and Raw Milk Cheddar  
       
Day 4 Chia Pudding with pears bananas Stuffed Tomatoes Hemp Seed Tabouli
   pumpkin seeds, top with kefir leftovers, top with 1/4 cup sauerkraut with Almond Crackers
       
Day 5 Kefir with mixed fruit Mixed Greens Salad with sprouts Pad Thai 
  and raw granola sprouts, grated beets, cabbage, pumpkin seeds Serve with 1/4 cup kimchi
       
Day 6 Raw Milk Cheddar on Manna  Zucchini Pasta with Marinara Sauce Herbed Cauliflower
  Bread   top with 1/4 cup sauerkraut
       
Day 7 Almond Crackers with Collard Wraps with Zucchini Portobello Burgers with avocados,
  Cashew Butter, 1/4 cup kefir Hummous and Sprouts kimchi and sprouts on Manna Bread

Week 1 Menu Plan

Week 1 Shopping List

Week 1 Recipes

Week 2

  Breakfast Lunch Dinner
       
Day 1 Chia Pudding Stuffed Peppers Herbed Cauliflower
  with strawberries, hemp seeds (follow recipe for Stuffed Tomatoes but  Mix with 1/4 cup sauerkraut before serving
  and cinnamon substitute peppers) Top with yogurt*  
       
Day 2 Mango Smoothie Mixed Greens Salad Stuffed Peppers
  with raw protein powder with sprouts, beets, cabbage Top with kefir* or yogurt*
  Add 1/4 cup sauerkraut to smoothie     
       
Day 3 Coconut yogurt with mixed Basil Pesto with Zucchini Lentil Chili
  berries and cocoa nibs Noodles Top with 1/4 cup kimchi
       
       
Day 4 Chia Pudding with pears Hemp Seed  Fajitas
  bananas, pumpkin seeds Tabuli with Almond Crackers Add 1/4 cup sauerpraut or kimchi
  and cinnamon – top with yogurt*   to the frajita when assembling
       
Day 5 Kefir* with mixed fruit Lentil Chil leftovers Pesto with
  and raw granola Top with1/4 cup saurkraut per serving Kelp Noodles
       
       
Day 6 Raw Milk Cheddar on Manna  Mixed Greens Raw Pizza with 
  Bread with grated beets, sprouts, cabbage Cilantro Pesto and Red Peppers
      Top with cultured vegetables
       
Day 7 Almond Crackers with Broccoli and Cauliflower Zucchini Hummous
  Cashew Butter Salad with Asian Dressing Collard Wraps
    Serve with 1/4 cup kimchi per serving Top with yogurt*

Week 2 Menu Plan

Week 2 Shopping List

Week 2 Recipes