Presented by Petra Cruser

Contact Info for Petra: Petra Cruser 42500 Little River Airport Road Little River, CA 95456 petra@rawfoodinfo.org visit ! we"page at www.rawfoodinfo.org

Forward by the Author # $reated t%is "oo&let "e$ause # %ad a %ard ti e in$luding ore raw food dis%es into ! diet. '%roug% ! life(long interest in nutrition # &now t%at raw food is t%e "est wa! to nouris% ! "od!. #n t%e fall of 200) ! wor& as nutrition edu$ator at t%e *ort +ragg ,nified -$%ool .istri$t in *ort +ragg, California was going to in$rease to four da!s a wee&. #nstead of ostl! wor&ing at t%e *ort +ragg /ig% -$%ool and organi0ing t%e state(wide, federall! funded Harvest of the Month progra distri$t wide, # was to wor& an e1tra da! to in$lude %ands(on nutrition edu$ation at t%e *ort +ragg 2iddle -$%ool. 3or&ing t%ree da!s a wee& t%e !ear "efore %ad stret$%ed ! alread! "us! s$%edule wit% %elping ! %us"and in our garden and around t%e %ouse, e1er$ising regularl!, and wat$%ing ! grandson in -anta Rosa one da! ever! two wee&s. # 4ust didn5t &now %ow to fit it all into ! alread! "us! s$%edule. # de$ided to a&e a raw food eal plan, so t%at # &new e1a$tl! w%at to do ea$% da! and w%at to "u! at t%e store or far ers ar&et. +eing organi0ed %elps "eing ore effi$ient and ! desire to in$lude ore raw food dis%es into ! and ! fa il!5s diet propelled e to $reate t%e Raw *ood 2eal Planning guide. 6f $ourse, # also li&e to t%an& C%erie -oria w%o de$ided to put e on t%e s$%edule as a presenter at t%e 7i"rant Living 81po in August of 200) 9%eld in *ort +ragg, California in August ea$% !ear:. ;ow # reall! %ad to prepare a detailed, eas! to follow plan. C%erie also wanted e to e1pand t%e eal planning to in$lude t%e w%ole fa il!, and t%at5s %ow t%is "oo&let $a e to "e $alled Raw Food Meal Planning for the Whole Family. +e$ause # a an edu$ator, an! profit otive $o es se$ondar! to providing interested people wit% valua"le tools to restore t%eir "odies to vi"rant %ealt% and well("eing. '%erefore, # de$ided to a&e t%e "oo&let availa"le online to an!one. # would li&e to as& !ou to send e a <=0 $%e$& for t%e download of t%e "oo&let. 8n4o! t%e "oo&let and a&e t%e $%e$& or one! order out to Petra -$%ulte and send it to 42500 Little River Airport Road Little River CA 95456
Page 2 of >5

Who This Booklet is For '%is "oo&let is a"out t%e nuts and "olts of $reating a raw food 3%o is t%is "oo&let for? #f !ou are t%e person w%o plans for !ou. #f !ou want to in$lude eals and @ or does t%e s%opping for !our fa il!, t%is "oo&let is eal plan for !our fa il!.

ore raw food dis%es into !our fa il!5s diet, t%is "oo&let is for !ou.

#f !ou are interested in i proving !our diet5s nutrient value "! sprouting seeds, nuts, and growing sunflower greens, and w%eatgrass, t%is "oo&let is for !ou. #f !ou %ave ver! little ti e and want to "e$o e 3%at will !ou get out of t%is "oo&let? Aou will su$$essfull! $reate a one(wee& dis%es into !our and !our fa il!5s diet. Aou will $reate a one(wee& 4ust loo& at !our list. ore organi0ed t%en t%is "oo&let is for !ou.

eal plan so !ou $an in$lude

ore deli$ious raw food

eal preparation plan so !ou &now e1a$tl! w%en to do w%at. Aou will

Aou will $reate a $orresponding s%opping list t%at gets !ou in and out of t%e gro$er! store in inutes, or "etter, allows !ou to eander and visit wit% friends longer at !our lo$al far er5s ar&et.
Page > of >5

Who is Part of Your Family? #t %elps to &now w%o !ou in$lude as !our fa il!. Raw food is so %elpful in aintaining or regaining %ealt%, t%at it is ni$e to e1pand one5s $ir$le of fa il!. 6ften t%e one(on(one $onne$tion %elps anot%er person to ta&e t%e ne$essar! steps in a&ing "etter food and %ealt% $%oi$es. Petra5s *a il!B 2! %us"and .on 2! neig%"ors Ceffre! and Raven 2! daug%ter Carina, %er %us"and -a , and 2! daug%ter Datie

! grandson .avid

Close !our e!es and ta&e a few deep "reat%s into !our "ell!. 3%o would !ou li&e to rea$% out to so t%at t%e! $an regain "etter %ealt%? 3%o is part of !our e1tended fa il!? Aour *a il!B

Page 4 of >5

Why do Meal Planning? Aour intention a&es t%ings %appen 3at$% t%e ovie E'%e -e$retF to learn ore a"out t%e law of attra$tion. #n a nuts%ell, w%atever we t%in& a"out and %ave strong feelings a"out we attra$t ore of t%at into our life. 'o attra$t onl! positive t%ings and events into our life, fo$us on onl! t%in&ing and feeling positive t%oug%ts. #n addition, ta&e ti e to t%in& a"out w%at !ou reall! want in !our life, and in ti e, !ou will get w%at !ou want.: -ave ti e on planning 9!ou &now w%at to do ea$% da!: -ave ti e on s%opping 9!ou &now w%i$% da!s to s%op and w%at to "u!: Aou $reate a routine w%i$% allows !ou to "e$o e ore effi$ient

Criteria for Meal Planning and Meal Prepping #t %elps to t%in& a"out w%at one5s $riteria for eal planning and eal prepping are. 'o illustrate t%is "est, %ere are ! $riteria. Meal Planning Criteria 2eals t%at are eas! to prepare # want to eat %ealt%(pro oting foods o -eaweed o -prouts 2! favorite foods ;eeds of different fa il! e "ers Meal Prepping Criteria 3%en # %ave ti e to a&e food o /ow u$% ti e # %ave for prep during t%e wee& and on t%e wee&end o 3%at eals need advan$ed prep 9"alan$e ore la"or intensive eals wit% eals reGuiring less intensive prep: 3%en # %ave ti e to s%op 3%en # %ave ti e to sprout and plant
Page 5 of >5

Your Criteria for Meal Planning

Your Criteria for Meal Prepping

Page 6 of >5

Petras Meal Plan Week 1 and 2

Saturday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass *ruit platter and greens 9&ale, ro aine, spina$%, or an! ot%er greens: *an$! - oot%ie (a: # a Hra$e Co$onut Al ond - oot%ie fro E# a HratefulF raw food $oo&"oo&6 (": # love Caro" il& s%a&e) -alad, $ra$&ers, and an! leftovers 8at raw '%ai salad or 5: -prouted Juinoa, *ood for Life sprouted raw $orn tortillas9, sprouted "la$&( e!ed peas and large green salad Sunday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass *ruit platter and greens 9&ale, ro aine, spina$%, or an! ot%er greens: *ruit Monday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie5 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& Tuesday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& Wednesday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& T ursday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& !riday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass *ruit platter and greens 9&ale, ro aine, spina$%, or an! ot%er greens: - oot%ie for .avid (a: "anana, straw"erries, al ond il& (": apple 4ui$e, straw"erries, int, orange wedges -alad, $ra$&ers, and an! leftovers 4: -eaweed -alad and large green salad (a: -ea pal (": 3a&a e

-alad, $ra$&ers, and an! leftovers Hreen Cui$e 6: 3ild Ri$e salad and large green salad (a: 2e1i$an (": 2editerranean

-alad, $ra$&ers, and an! leftovers =: +lended soup and large green salad a: &ale@spina$% (": to ato

-alad, $ra$&ers, and an! leftovers 2: 3raps and large green salad (a: 7ietna ese salad rolls (": ;ori rolls

-alad, $ra$&ers, and an! leftovers 8at raw food at Living Lig%t 9"ring e1tra salad:

-alad, $ra$&ers, and an! leftovers >: *asting Hreen Cui$e

Footnotes for Petra s Meal Plan Week ! and "

= 2

# drin& = Gt. liGuids I %r "efore lun$% and dinner for a total of K gallon of liGuids per da! 9ideall!: 7ita ineral'2 HreenB availa"le t%roug% www./ealt%*or$e.$o =(L00(>5)(2)=) or use anot%er w%ole, organi$ green food. > -tevia LiGuid 81tra$tB a natural sweetener availa"le at %ealt% food stores 4 Re4uvi *i00 drin&B see re$ipe se$tion = Gt. re4uvila$, = Gt. /26, = '. le on 4ui$e, = ' grated ginger, = dropper -tevia /ow to a&e re4uvila$B -prout M $ soft w%eat "erries and M $ r!e "erries. After sprouting fill wit% 2 Gt. /26, $over, and let sit for > da!s. Pour off liGuid and refrigerate. *ill 4ar wit% /26 again and pour off liGuid after 24 %r. Repeat pro$edure one ore ti e. Co post spent "erries. *or ore infor ation order t%e "oo& EAngel *oodsF "! C%erie -oria at www.rawfood$%ef.$o 5 Hreen - oot%ieB .eveloped "! 7i$toria +outen&o, see %er "oo& or .7. EHreens Can -afe Aour LifeF at www.rawfa il!.$o or $all =( 54=(4LL(LL65 6 # A Hrateful $oo&"oo& fro CafN Hratitude, www.$afegratitude.$o ) see re$ipe se$tion L *ood *or Life sprouted raw $orn tortillasB $onta$t t%e at www.foodforlife.$o or =(L00()9)(5090

Prep Charts Raw food, espe$iall! w%en !ou in$lude sprouting, often reGuires advan$ed prep. 'o a&e eal planning easier, it %elps to $reate Prep C%arts for so e ite s. #n$luded is a prep $%art for sprouting sunflower greens, w%i$% are %ig%l! nutritious.
Prep C%art for O-unflower HreensOOOOOOOOOOOOOOOOOO .a! (=> 3ednesda! -oa& = I $ organi$ sunflower seeds 9in t%e s%ell: in I gallon ason 4ar during da! 9L( =2 %ours: .a! (=2 .rain water and rinse sunflower seeds in a .a! (== .rain water and rinse sunflower seeds Plant sunflower greens in =61=6 "la$& plasti$ garden flat wit% 2 Guarts organi$ soil (put = I Gts on "otto (add la!er of sunflower greens (add anot%er I Gt. soil (water and $over wit% newspaper, weed "lo$& $lot% and additional garden flat .a! (4 3ater sunflower greens .a! Read!BOO-unda!OO .a! (=0 .a! (9 .a! (L -unda! .a! () 3%en growt% of !oung sunflower greens pus% up top garden flat, re ove tra!, water sunflower greens and pla$e tra! in sunn! spot

and p .rain water and rinse sunflower seeds

.a! (6

.a! (5 3ater sunflower greens

.a! (> 3ater sunflower greens

.a! (2 3ater sunflower greens

.a! (= 3ater sunflower greens

.a! 0

-unda!

/arvest sunflower greens

Prep Chart for ################### $ay %eady&##########

.a! (=> .a! (=2 .a! (== .a! (=0 .a! (9 .a! (L .a! ()

.a! (6

.a! (5

.a! (4

.a! (>

.a! (2

.a! (=

.a! 0

Meal Plan Week ###

Saturday Sunday Monday Tuesday Wednesday T ursday !riday

Meal Prep Plan Week ###

Saturday Sunday Monday Tuesday Wednesday T ursday !riday

'it(hen )taples *ist ;ow it is ti e to fo$us on s%opping. #n a raw food &it$%en it is %elpful to $reate a &it$%en staples list, so t%at !ou $an easil! dete$t and ar& w%at staple food ite s !ou need. Aou $an ar& w%ere !ou "u! t%e ite wit% a predeter ined $oding s!ste , i.e. CPCorners, C2PCo unit! 2ar&et. Deep in ind to sto$& onl! food ite s t%at are in line wit% !our nutrition values. #, for e1a ple, %ave de$ided not to "u! $o$oa powder an! ore sin$e # understand t%at it is not %ealt%ful. #nstead, # sto$& $aro" powder to a&e %ealt%ier treats wit%. Weekly +ro(eries *ist 6n$e !ou %ave de$ided w%at raw food eals, drin&s, sna$&s, 4ui$es !ou want to in$lude in !our plan, !ou $an figure out w%at !our wee&l! gro$eries list will "e. Aou $an ta"ulate !our wee&l! gro$eries list in two wa!s. =. anuall! wit% t%e %elp of a grid 2. ele$troni$all! using a software progra =. Aou re$ord t%e a ount of t%e ost $o onl! used ite s for ea$% eal, sna$&, and 4ui$e in !our eal plan on a grid and add up t%e total. *or ! eal plan # use to atoes in t%e "lended to ato soup, 3a&a e salad, and 2e1i$an wild ri$e salad. '%en !ou re$ord t%e total in !our wee&l! gro$eries list. #n addition, # li&e to %ave to atoes on %and to put in salads, on top of $orn tortillas, on top of fla1seed $ra$&ers, et$., so # add t%e a ount # want on %and to ! wee&l! gro$eries list. 2. Aou $an use a $o puter software progra su$% as 2aster$oo& to $reate !our wee&l! gro$eries list for !ou. #nitiall!, it will ta&e ore ti e to enter all !our re$ipes, "ut t%en !ou %ave ore fle1i"ilit! in var!ing !our eal plans. # %ave found t%oug% t%at after $reating a gro$eries list "! %and, # %ave "e$o e ore in tune wit% w%at # need to $reate ! eals. #n ot%er words, $%ose w%i$%ever et%od will wor& "est for !ou. enu

Petras "itc en Staples #ist Categor! #te +u! Raw ;uts and -eeds al onds $as%ews $o$onut, s%redded dried fla1seeds, golden fla1seeds, "rown a$ada ia nuts pe$ans pine nuts pu p&in -eeds sesa e -eeds sunflower seeds, %ulled sunflower seeds, w@%ulls walnuts .ried *ruits apples, dried dates, 2ed4ool figs, dried &iwis, dried angoes, dried raisins, '%o pson raisins, golden *ro0en *ruits "la$&"erries "lue"erries $%erries angoes rasp"erries straw"erries 6ils and 7inegars apple $ider vinegar fla1seed 6il %e p 6il olive oil sesa e oil sesa e oil, toasted truffle oil .ried /er"s and "asil -pi$es "la$& and w%ite pepper $a!enne $inna on, ground $u in, ground $urr!, ground dill garli$ powder 2e1i$an C%ili powder ustard powder nut eg onion powder oregano, dried papri&a Categor! -weeteners and -easonings #te agave ne$tar +u!

+ragg LiGuid A inos &elp Hranules aple s!rup iso, ellow w%ite ;a a -%o!u 9so! sau$e: salt, /i ala!an -tevia, liGuid e1tra$t Hrains "u$&w%eat 9fruit of a leaf! plant: oat groats Guinoa ri$e, wild w%eat, soft w%eat, %ard winter 2is$ellaneous al ond "utter al ond e1tra$t $a$ao ni"s $apers $aro" grape leaves ustard, .i4on ;ori s%eets olives, sun(dried Dala ata ri$e wrappers, dried seaweed, &o "u seaweed, sea pal seaweed, wa&a e s%ita&e us%roo s, dried ta%ini, raw '%ai Red Curr! Paste to atoes, sun(dried vanilla e1tra$t +eans and -prouts alfalfa seeds "la$&(e!ed peas $%i$&(peas $lover seeds fenugree& seeds ung "eans radis% seeds

#ocation Codes: CPCorners C2PCo unit! 2ar&et /P/arvest 2ar&et ./P.own /o e *oods

Petra5s 3ee&l! Hro$eries List for 2eal Plan 3ee& = and 2 Produce $ Misc% &t er
Apples Asian +ean -prouts Avo$ado +ananas Ca""age Carrots Celer! Cilantro Co$onut Cu$u "er Harli$ Hinger Hreen onion Calapeno pepper, red Le ons Lettu$e Li es 2us%roo s 6nion 6ranges Parsle! Radis%, .i&on Red "ell pepper -auer&raut -pina$% -prouted $orn tortillas 'o atoes
'a(e &n 'and Plus Wk 1 Total )eeded Currently on 'and *uy T is Week #ocation+ ,ay

4 2 5 = =@2 "ag I %ead = = %ead 2 &no"s I "un$% 4 2 %eads 2 5 > 5 I "un$% = = = 4ar

4 = = 2 M "ag I %ead 2 "un$%es = 4 I %ead 2 &no"s = "un$% = 2 = %ead = 2 = "un$% =

= "un$% I pa$&et I pa$&et 2 L

L = > ) = = "ag = %ead 2 "un$%es = 5 = I %ead 4 &no"s = I "un$%es = 6 > %eads > 5 > ) = I "un$% = 2 = 4ar = "un$% = pa$&et =0

Qu$$%ini

>

#ocation Codes: APAl"ion 9-un: C2PCo unit! 2ar&et 9ever! ot%er *rida!: *+P*ort +ragg *ar er5s 2ar&et 93ed: ./P.own /o e *oods

CPCorners 9ever! ot%er *rida!: /P/arvest 2ar&et 9'ues:

Page =6 of >5

Presented by Petra Sc ulte

Contact Info for Petra: Petra -$%ulte 42500 Little River Airport Road Little River, CA 95456 9)0): 9>)(4)04 p$ruser@ $n.org

Page =) of >5

Forward by the Author # $reated t%is "oo&let "e$ause # %ad a %ard ti e in$luding ore raw food dis%es into ! diet. '%roug% ! life(long interest in nutrition # &now t%at raw food is t%e "est wa! to nouris% ! "od!. #n t%e fall of 200) ! wor& as nutrition edu$ator at t%e *ort +ragg ,nified -$%ool .istri$t in *ort +ragg, California was going to in$rease to four da!s a wee&. #nstead of ostl! wor&ing at t%e *ort +ragg /ig% -$%ool and organi0ing t%e state(wide, federall! funded Harvest of the Month progra distri$t wide, # was to wor& an e1tra da! to in$lude %ands(on nutrition edu$ation at t%e *ort +ragg 2iddle -$%ool. 3or&ing t%ree da!s a wee& t%e !ear "efore %ad stret$%ed ! alread! "us! s$%edule wit% %elping ! %us"and in our garden and around t%e %ouse, e1er$ising regularl!, and wat$%ing ! grandson in -anta Rosa one da! ever! two wee&s. # 4ust didn5t &now %ow to fit it all into ! alread! "us! s$%edule. # de$ided to a&e a raw food eal plan, so t%at # &new e1a$tl! w%at to do ea$% da! and w%at to "u! at t%e store or far ers ar&et. +eing organi0ed %elps "eing ore effi$ient and ! desire to in$lude ore raw food dis%es into ! and ! fa il!5s diet propelled e to $reate t%e Raw *ood 2eal Planning guide. 6f $ourse, # also li&e to t%an& C%erie -oria w%o de$ided to put e on t%e s$%edule as a presenter at t%e 7i"rant Living 81po in August of 200) 9%eld in *ort +ragg, California in August ea$% !ear:. ;ow # reall! %ad to prepare a detailed, eas! to follow plan. C%erie also wanted e to e1pand t%e eal planning to in$lude t%e w%ole fa il!, and t%at5s %ow t%is "oo&let $a e to "e $alled Raw Food Meal Planning for the Whole Family. +e$ause # a an edu$ator, an! profit otive $o es se$ondar! to providing interested people wit% valua"le tools to restore t%eir "odies to vi"rant %ealt% and well("eing. '%erefore, # de$ided to a&e t%e "oo&let availa"le online to an!one. # would li&e to as& !ou to send e a <=0 $%e$& for t%e download of t%e "oo&let. 8n4o! t%e "oo&let and a&e t%e $%e$& or one! order out to Petra -$%ulte and send it to 42500 Little River Airport Road Little River CA 95456
Page 2 of >5

Who This Booklet is For '%is "oo&let is a"out t%e nuts and "olts of $reating a raw food 3%o is t%is "oo&let for? #f !ou are t%e person w%o plans for !ou. #f !ou want to in$lude eals and @ or does t%e s%opping for !our fa il!, t%is "oo&let is eal plan for !our fa il!.

ore raw food dis%es into !our fa il!5s diet, t%is "oo&let is for !ou.

#f !ou are interested in i proving !our diet5s nutrient value "! sprouting seeds, nuts, and growing sunflower greens, and w%eatgrass, t%is "oo&let is for !ou. #f !ou %ave ver! little ti e and want to "e$o e 3%at will !ou get out of t%is "oo&let? Aou will su$$essfull! $reate a one(wee& dis%es into !our and !our fa il!5s diet. Aou will $reate a one(wee& 4ust loo& at !our list. ore organi0ed t%en t%is "oo&let is for !ou.

eal plan so !ou $an in$lude

ore deli$ious raw food

eal preparation plan so !ou &now e1a$tl! w%en to do w%at. Aou will

Aou will $reate a $orresponding s%opping list t%at gets !ou in and out of t%e gro$er! store in inutes, or "etter, allows !ou to eander and visit wit% friends longer at !our lo$al far er5s ar&et.
Page > of >5

Who is Part of Your Family? #t %elps to &now w%o !ou in$lude as !our fa il!. Raw food is so %elpful in aintaining or regaining %ealt%, t%at it is ni$e to e1pand one5s $ir$le of fa il!. 6ften t%e one(on(one $onne$tion %elps anot%er person to ta&e t%e ne$essar! steps in a&ing "etter food and %ealt% $%oi$es. Petra5s *a il!B 2! %us"and .on 2! neig%"ors Ceffre! and Raven 2! daug%ter Carina, %er %us"and -a , and 2! daug%ter Datie

! grandson .avid

Close !our e!es and ta&e a few deep "reat%s into !our "ell!. 3%o would !ou li&e to rea$% out to so t%at t%e! $an regain "etter %ealt%? 3%o is part of !our e1tended fa il!? Aour *a il!B

Page 4 of >5

Why do Meal Planning? Aour intention a&es t%ings %appen 3at$% t%e ovie E'%e -e$retF to learn ore a"out t%e law of attra$tion. #n a nuts%ell, w%atever we t%in& a"out and %ave strong feelings a"out we attra$t ore of t%at into our life. 'o attra$t onl! positive t%ings and events into our life, fo$us on onl! t%in&ing and feeling positive t%oug%ts. #n addition, ta&e ti e to t%in& a"out w%at !ou reall! want in !our life, and in ti e, !ou will get w%at !ou want.: -ave ti e on planning 9!ou &now w%at to do ea$% da!: -ave ti e on s%opping 9!ou &now w%i$% da!s to s%op and w%at to "u!: Aou $reate a routine w%i$% allows !ou to "e$o e ore effi$ient

Criteria for Meal Planning and Meal Prepping #t %elps to t%in& a"out w%at one5s $riteria for eal planning and eal prepping are. 'o illustrate t%is "est, %ere are ! $riteria. Meal Planning Criteria 2eals t%at are eas! to prepare # want to eat %ealt%(pro oting foods o -eaweed o -prouts 2! favorite foods ;eeds of different fa il! e "ers Meal Prepping Criteria 3%en # %ave ti e to a&e food o /ow u$% ti e # %ave for prep during t%e wee& and on t%e wee&end o 3%at eals need advan$ed prep 9"alan$e ore la"or intensive eals wit% eals reGuiring less intensive prep: 3%en # %ave ti e to s%op 3%en # %ave ti e to sprout and plant
Page 5 of >5

Your Criteria for Meal Planning

Your Criteria for Meal Prepping

Page 6 of >5

Petras Meal Plan Week 1 and 2

Saturday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass *ruit platter and greens 9&ale, ro aine, spina$%, or an! ot%er greens: *an$! - oot%ie (a: # a Hra$e Co$onut Al ond - oot%ie fro E# a HratefulF raw food $oo&"oo&6 (": # love Caro" il& s%a&e) -alad, $ra$&ers, and an! leftovers 8at raw '%ai salad or 5: -prouted Juinoa, *ood for Life sprouted raw $orn tortillas9, sprouted "la$&( e!ed peas and large green salad Sunday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass *ruit platter and greens 9&ale, ro aine, spina$%, or an! ot%er greens: *ruit Monday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie5 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& Tuesday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& Wednesday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& T ursday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass Hreen - oot%ie 9eGual parts of greens and fruit, plus =(2 $ups water: +u$&w%eat granola w@al ond il& !riday = Gt. liGuids= 9%er"al tea, water wit% 7ita ineral Hreen 2, water wit% 4ui$e of I le on and -tevia>, or Re4uvi *i004 drin& C%ew %andful of w%eatgrass *ruit platter and greens 9&ale, ro aine, spina$%, or an! ot%er greens: - oot%ie for .avid (a: "anana, straw"erries, al ond il& (": apple 4ui$e, straw"erries, int, orange wedges -alad, $ra$&ers, and an! leftovers 4: -eaweed -alad and large green salad (a: -ea pal (": 3a&a e

-alad, $ra$&ers, and an! leftovers Hreen Cui$e 6: 3ild Ri$e salad and large green salad (a: 2e1i$an (": 2editerranean

-alad, $ra$&ers, and an! leftovers =: +lended soup and large green salad a: &ale@spina$% (": to ato

-alad, $ra$&ers, and an! leftovers 2: 3raps and large green salad (a: 7ietna ese salad rolls (": ;ori rolls

-alad, $ra$&ers, and an! leftovers 8at raw food at Living Lig%t 9"ring e1tra salad:

-alad, $ra$&ers, and an! leftovers >: *asting Hreen Cui$e

Footnotes for Petra s Meal Plan Week ! and "

= 2

# drin& = Gt. liGuids I %r "efore lun$% and dinner for a total of K gallon of liGuids per da! 9ideall!: 7ita ineral'2 HreenB availa"le t%roug% www./ealt%*or$e.$o =(L00(>5)(2)=) or use anot%er w%ole, organi$ green food. > -tevia LiGuid 81tra$tB a natural sweetener availa"le at %ealt% food stores 4 Re4uvi *i00 drin&B see re$ipe se$tion = Gt. re4uvila$, = Gt. /26, = '. le on 4ui$e, = ' grated ginger, = dropper -tevia /ow to a&e re4uvila$B -prout M $ soft w%eat "erries and M $ r!e "erries. After sprouting fill wit% 2 Gt. /26, $over, and let sit for > da!s. Pour off liGuid and refrigerate. *ill 4ar wit% /26 again and pour off liGuid after 24 %r. Repeat pro$edure one ore ti e. Co post spent "erries. *or ore infor ation order t%e "oo& EAngel *oodsF "! C%erie -oria at www.rawfood$%ef.$o 5 Hreen - oot%ieB .eveloped "! 7i$toria +outen&o, see %er "oo& or .7. EHreens Can -afe Aour LifeF at www.rawfa il!.$o or $all =( 54=(4LL(LL65 6 # A Hrateful $oo&"oo& fro CafN Hratitude, www.$afegratitude.$o ) see re$ipe se$tion L *ood *or Life sprouted raw $orn tortillasB $onta$t t%e at www.foodforlife.$o or =(L00()9)(5090

Prep Charts Raw food, espe$iall! w%en !ou in$lude sprouting, often reGuires advan$ed prep. 'o a&e eal planning easier, it %elps to $reate Prep C%arts for so e ite s. #n$luded is a prep $%art for sprouting sunflower greens, w%i$% are %ig%l! nutritious.
Prep C%art for O-unflower HreensOOOOOOOOOOOOOOOOOO .a! (=> 3ednesda! -oa& = I $ organi$ sunflower seeds 9in t%e s%ell: in I gallon ason 4ar during da! 9L( =2 %ours: .a! (=2 .rain water and rinse sunflower seeds in a .a! (== .rain water and rinse sunflower seeds Plant sunflower greens in =61=6 "la$& plasti$ garden flat wit% 2 Guarts organi$ soil (put = I Gts on "otto (add la!er of sunflower greens (add anot%er I Gt. soil (water and $over wit% newspaper, weed "lo$& $lot% and additional garden flat .a! (4 3ater sunflower greens .a! Read!BOO-unda!OO .a! (=0 .a! (9 .a! (L -unda! .a! () 3%en growt% of !oung sunflower greens pus% up top garden flat, re ove tra!, water sunflower greens and pla$e tra! in sunn! spot

and p .rain water and rinse sunflower seeds

.a! (6

.a! (5 3ater sunflower greens

.a! (> 3ater sunflower greens

.a! (2 3ater sunflower greens

.a! (= 3ater sunflower greens

.a! 0

-unda!

/arvest sunflower greens

Prep Chart for ################### $ay %eady&##########

.a! (=> .a! (=2 .a! (== .a! (=0 .a! (9 .a! (L .a! ()

.a! (6

.a! (5

.a! (4

.a! (>

.a! (2

.a! (=

.a! 0

Meal Plan Week ###

Saturday Sunday Monday Tuesday Wednesday T ursday !riday

Meal Prep Plan Week ###

Saturday Sunday Monday Tuesday Wednesday T ursday !riday

'it(hen )taples *ist ;ow it is ti e to fo$us on s%opping. #n a raw food &it$%en it is %elpful to $reate a &it$%en staples list, so t%at !ou $an easil! dete$t and ar& w%at staple food ite s !ou need. Aou $an ar& w%ere !ou "u! t%e ite wit% a predeter ined $oding s!ste , i.e. CPCorners, C2PCo unit! 2ar&et. Deep in ind to sto$& onl! food ite s t%at are in line wit% !our nutrition values. #, for e1a ple, %ave de$ided not to "u! $o$oa powder an! ore sin$e # understand t%at it is not %ealt%ful. #nstead, # sto$& $aro" powder to a&e %ealt%ier treats wit%. Weekly +ro(eries *ist 6n$e !ou %ave de$ided w%at raw food eals, drin&s, sna$&s, 4ui$es !ou want to in$lude in !our plan, !ou $an figure out w%at !our wee&l! gro$eries list will "e. Aou $an ta"ulate !our wee&l! gro$eries list in two wa!s. =. anuall! wit% t%e %elp of a grid 2. ele$troni$all! using a software progra =. Aou re$ord t%e a ount of t%e ost $o onl! used ite s for ea$% eal, sna$&, and 4ui$e in !our eal plan on a grid and add up t%e total. *or ! eal plan # use to atoes in t%e "lended to ato soup, 3a&a e salad, and 2e1i$an wild ri$e salad. '%en !ou re$ord t%e total in !our wee&l! gro$eries list. #n addition, # li&e to %ave to atoes on %and to put in salads, on top of $orn tortillas, on top of fla1seed $ra$&ers, et$., so # add t%e a ount # want on %and to ! wee&l! gro$eries list. 2. Aou $an use a $o puter software progra su$% as 2aster$oo& to $reate !our wee&l! gro$eries list for !ou. #nitiall!, it will ta&e ore ti e to enter all !our re$ipes, "ut t%en !ou %ave ore fle1i"ilit! in var!ing !our eal plans. # %ave found t%oug% t%at after $reating a gro$eries list "! %and, # %ave "e$o e ore in tune wit% w%at # need to $reate ! eals. #n ot%er words, $%ose w%i$%ever et%od will wor& "est for !ou. enu

Petras "itc en Staples #ist Categor! #te +u! Raw ;uts and -eeds al onds $as%ews $o$onut, s%redded dried fla1seeds, golden fla1seeds, "rown a$ada ia nuts pe$ans pine nuts pu p&in -eeds sesa e -eeds sunflower seeds, %ulled sunflower seeds, w@%ulls walnuts .ried *ruits apples, dried dates, 2ed4ool figs, dried &iwis, dried angoes, dried raisins, '%o pson raisins, golden *ro0en *ruits "la$&"erries "lue"erries $%erries angoes rasp"erries straw"erries 6ils and 7inegars apple $ider vinegar fla1seed 6il %e p 6il olive oil sesa e oil sesa e oil, toasted truffle oil .ried /er"s and "asil -pi$es "la$& and w%ite pepper $a!enne $inna on, ground $u in, ground $urr!, ground dill garli$ powder 2e1i$an C%ili powder ustard powder nut eg onion powder oregano, dried papri&a Categor! -weeteners and -easonings #te agave ne$tar +u!

+ragg LiGuid A inos &elp Hranules aple s!rup iso, ellow w%ite ;a a -%o!u 9so! sau$e: salt, /i ala!an -tevia, liGuid e1tra$t Hrains "u$&w%eat 9fruit of a leaf! plant: oat groats Guinoa ri$e, wild w%eat, soft w%eat, %ard winter 2is$ellaneous al ond "utter al ond e1tra$t $a$ao ni"s $apers $aro" grape leaves ustard, .i4on ;ori s%eets olives, sun(dried Dala ata ri$e wrappers, dried seaweed, &o "u seaweed, sea pal seaweed, wa&a e s%ita&e us%roo s, dried ta%ini, raw '%ai Red Curr! Paste to atoes, sun(dried vanilla e1tra$t +eans and -prouts alfalfa seeds "la$&(e!ed peas $%i$&(peas $lover seeds fenugree& seeds ung "eans radis% seeds

#ocation Codes: CPCorners C2PCo unit! 2ar&et /P/arvest 2ar&et ./P.own /o e *oods

Petra5s 3ee&l! Hro$eries List for 2eal Plan 3ee& = and 2 Produce $ Misc% &t er
Apples Asian +ean -prouts Avo$ado +ananas Ca""age Carrots Celer! Cilantro Co$onut Cu$u "er Harli$ Hinger Hreen onion Calapeno pepper, red Le ons Lettu$e Li es 2us%roo s 6nion 6ranges Parsle! Radis%, .i&on Red "ell pepper -auer&raut -pina$% -prouted $orn tortillas 'o atoes Qu$$%ini
'a(e &n 'and Plus Wk 1 Total )eeded Currently on 'and *uy T is Week #ocation+ ,ay

4 2 5 = =@2 "ag I %ead = = %ead 2 &no"s I "un$% 4 2 %eads 2 5 > 5 I "un$% = = = 4ar

4 = = 2 M "ag I %ead 2 "un$%es = 4 I %ead 2 &no"s = "un$% = 2 = %ead = 2 = "un$% =

= "un$% I pa$&et I pa$&et 2 L > 2

L = > ) = = "ag = %ead 2 "un$%es = 5 = I %ead 4 &no"s = I "un$%es = 6 > %eads > 5 > ) = I "un$% = 2 = 4ar = "un$% = pa$&et =0 5

#ocation Codes: APAl"ion 9-un: C2PCo unit! 2ar&et 9ever! ot%er *rida!: *+P*ort +ragg *ar er5s 2ar&et 93ed: ./P.own /o e *oods

CPCorners 9ever! ot%er *rida!: /P/arvest 2ar&et 9'ues:

Dit$%en -taples List Categor! #te OOOOOOOOOOOOOOO +u! Raw ;uts and -eeds Categor! -weeteners and -easonings #te OOOOOOOOOOOOOOOOO +u!

Hrains

.ried *ruits 2is$ellaneous

*ro0en *ruits

6ils and 7inegars

.ried /er"s and -pi$es

+eans and -prouts

#ocation Codes:

3ee&l! Hro$eries List for 2eal Plan 3ee& OOOO Produce $ Misc% 'a(e Plus Wk -- Total )eeded &n 'and &t er

Currently on 'and

*uy T is Week

#ocation+ ,ay

#ocation Codes:

)hopping Plan ;ow t%at !ou &now w%at gro$eries and staples !ou need ea$% wee&, !ou onl! need to set up a plan on w%en !ou plan to go s%opping.
Petra5s -%opping Plan Saturday Sunday Al"ion *ar er5s 2ar&et for "asi$ salad ingredients Monday Tuesday CornersB staples and wee&l! gro$eries /arvest 2ar&etB 'uesda! spe$ials and staples Wednesday *ort +ragg *ar er5s 2ar&et for "asi$ salad ingredients T ursday !riday

Your S opping Plan Saturday Sunday Monday Tuesday Wednesday T ursday !riday

Congratulations, Aou %ave su$$essfull! $reated a raw food eal plan for !our w%ole fa il!. # suggest !ou tape up t%e eal plan and eal prep plan in !our &it$%en, so !ou $an glan$e at t%e &now w%at !ou will eat and w%at to do. and

# suggest !ou use !our wee& = eal plan for a w%ile until it "e$o es se$ond nature. '%en, if !ou want, !ou $an e "ar& on preparing a se$ond and t%ird wee& plan to $reate ore variet! in !our diet. # refine w%at # eat all t%e ti e "e$ause ! "od!5s needs $%ange and ! understanding of w%at $onstitutes a %ealt%! diet $%anges. As !ou desire to ove toward a %ealt%ier diet, !our "od! will %elp guide !ou.