3 DAY

HIGH RAW
CHALLENGE
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 3 Day High Raw Challenge

3 day high raw

website www.youngandraw.com

Introduction
Welcome to the 3 Day High Raw Challenge by Young and Raw. We're glad you're here!

The Young and Raw team has put this challenge together for you to have an opportunity to experience the benefits of
a whole food diet, or as we like to call it a "real food diet", without going to extremes.

Often times the body has endured years of mistreatment through processed, fried, sugary foods, alcohol and even
stress. If you've come from this type of lifestyle, going immediately into a cleanse or a detox program may be a bit
too much for your body to deal with. Slowly transitioning yourself into a real food diet is a gentle way to prepare your
body for a cleanse, increase your energy, shed excess weight and reduce your stress levels!

There is no one size fits all diet so feel free to put your own spin on the meal plans we've provided, with the help of
your N.D or holistic practitioner. Our mission with this 3 day plan is to support you in discovering what it's like simply to
only eat real food for a short period of time and perhaps you will then choose to go further. Our goal is not to tell you
what to eat or what diet style to adopt, but to support you in finding the balance that feels best for your body as an
individual. Your body is constantly giving you messages and we want to help you receive them.

If you're using this to reach a specific goal such as weight loss, cleansing, or battling sugar cravings, know that you're
not alone on this journey and that no one expects you to be perfect. Love yourself for who you are and where you're
at now, and have empowered thoughts about your ability to transform your own life. Change comes over time, not
overnight, so be patient with your body and remember that it is always working to protect you. Get on the same side
as your body and think positive thoughts because stress can be the worst road block for healing. Once your thoughts
align with your actions in a positive way, you will notice doors begin to open up for you.

Happy Cleansing!

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preparation
Preparation tips for raw food How to cook rice/quinoa
& smoothies Take the amount of rice or quinoa called for in the recipe
and divide that number by two. This is the amount of
You can save time in the kitchen by prepping your fruits raw grain you will need. Next, take that amount of raw
and veggies beforehand. Wash, slice and store your grain and double it, and that is the amount of water or
salad makings. vegetable stock you will need.
Example - If the recipe calls for 2 cups of cooked rice you
Peel and freeze your bananas in a large tupperware or will take 1 cup of raw grain and 2 cups of liquid to make 2
glass container in the freezer so that they are always cups of cooked rice.
available to you for making smoothies. Freezing the
bananas helps break down the starches making them
Next, take your grain and your liquid, put it in a pot and
easier to digest in a smoothie and also creates a very
bring it to a boil. Once it reaches a boil, turn the heat
nice texture. If you don’t want to freeze them, or cannot
down to medium low and allow it to simmer until all
freeze them for some reason, use them fresh.
of the liquid is absorbed and the grain is tender. Stir
occasionally. If the grain is still slightly crunchy at this
point, add another ½ cup of liquid until your grain is soft
Storage and food enough to eat.
preparation
Most raw food dishes don’t store very well. With a few You may also take the time to soak your grain overnight,
exceptions, you should prepare and eat your meal within drain it and rinse the grain before cooking.
the same 24 hours. Smoothies and juices can store in the
fridge for up to 24 hours in an airtight, sealed glass jar.

Salad dressings can be pre-made and stored in a sealed

jar in the fridge for 3-4 days. Prepare your caesar
dressing at the start of your week so you have it on
hand when you want to use it, otherwise you will find
following the meal plans very challenging.

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3 day high raw
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DAY 1 DAY 2 DAY 3

WAKE UP Water Water Water

with Lemon with Lemon with Lemon

COFFEE
SUBSTITUTE (*optional) Yerba Mate' or Yerba Mate' or Yerba Mate' or
Guayusa Tea Guayusa Tea Guayusa Tea

BREAKFAST Healing Cleanse Green Pineapple Cleanse Pear Basil Anti-inflammatory

Smoothie & Smoothie & Smoothie & Chia Cinnamon
Berry Hemp Breakfast Bowl Fruit Meal Pudding

SNACK
Berryfull Protein Protein Blueberry Hempster Protein
Smoothie Smoothie Smoothie

LUNCH Greek Green Salad with Roots & Sprouts Wraps with Veggies & Oil Free Lentil
Dressing Apple Cumin Green Soup Hummus

DINNER
Big Green Salad with Wild Rice Pizza Salad Green Cabbage Tacos
or Quinoa & Steamed Veggies with optional
Cooked Quinoa
 shopping list
by Young and Raw

veggies herbs seasoning/

3 small sweet potatoes 1 head garlic
spices/misc.
1 cup sun-dried tomatoes 4-7 inches ginger (depending on
1 small head cabbage or iceberg dressing choice) These ingredients will last you
lettuce 1 bunch basil a very long time. Purchase your
4 roma tomatoes 1 bunch parsley seasonings organic and in bulk if
3 head romaine lettuce 1 bunch cilantro possible to save on costs. You will
4 bell peppers (red, orange or 1 small bunch dill be able to use these for longer than
yellow - not green) one week so consider this when
½ cup mushrooms making your purchase.
1 glass jar Kalamata olives
3 avocados
grains, nuts, 1 small container pink Himalayan salt
7 ribs celery seeds, legumes 1 small container black pepper
2 carrots 1 small container chipotle powder
1 beet 1 ½ cups dry lentils 1 small container cinnamon
2 handfuls or 1 small pack of sprouts 1 small jar tahini 2 tbsp raisins
1 zucchini 4-7 tbsp chia seeds or hemp seeds 1 small container oregano
1 large cucumber 1 box almond/coconut/sesame milk 1 small container cumin
2-3 cups kale or mixed green of 1 handful raw nuts and seeds of 1 small container chili powder
choice choice 1 box (not canned) low sodium
1 small purple onion organic vegetable broth
1 small head broccoli 3 cups dry quinoa or wild rice 1 small container chickpea miso
Note: These are interchangeable. 1 small bag dulse flakes *optional
*optional: 1 cup spinach for creating You may use one or the other.
your own protein smoothie

optional items
fruits
4 limes 1 small container protein powder of
6 lemons choice (see choices below)
5 bananas
1 cup frozen blueberries
1 apple
2-4 oranges (depending on dressing
choice)
2-3 Medjool dates
2 cups fresh or frozen berries of
choice
2 pears
protein, superfoods and herbs
3-4 servings fruit of choice for fruit
These products will last longer than one week and you will only need
meal and make your own smoothie
to stock up every month or two depending on how many people in
1 ¼ cup pineapple
your home use the products.

protein powder
Vega Sport Performance, Sunwarrior Protein or Warrior Blend, Nutiva
or Manitoba Harvest Hemp Protein, Garden of Life RAW Protein,
Amazing Meal Raw Protein.

young and raw vote

Sunwarrior, Vega & Nutiva Hemp Protein.

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 3 Day High Raw Challenge

recipes
by Young and Raw

Below are all of the recipes you will need for the next 3 days. If there are any ingredients you cannot
find, don't like or have an allergy to and you would like to choose a substitute, go for it! Empower yourself
to make healthy choices that nourish you on not only a physical level but a mental level as well. You are
meant to enjoy the food you eat.

water with healing cleanse pineapple

lemon green smoothie cleanse smoothie
ingredients ingredients ingredients
1 litre of room temperature water 1 rib of celery 1 cup of pineapple (fresh or frozen)
½ - 1 lemon ¼ cup of cucumber 1 handful of cilantro
1 frozen banana 1 rib of celery
instructions 1 handful of parsley 1 cup of water
Squeeze the juice of ½ to 1 lemon 1 handful of cilantro 1 tbsp chia or hemp seeds
into 1 litre of water. Drink as much 1 inch thumb sized piece of ginger
as you can right away. If you cannot (or less if you’re new to ginger)
finish it all you may consume the 1 cup of water
rest throughout the morning. 1 tbsp chia or hemp seeds

coffee substitute instructions instructions

Yerba Mate' or Guayusa Tea. Place all ingredients in a blender Place all ingredients in a blender
Note: This is optional if you're and blend. and blend.
weaning yourself off caffeine.

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recipes
by Young and Raw

Smoothies are different than juices. Smoothies still have the fiber intact and are blended using a blender
such as a Vitamix, Blendtec or Ninja. We recommend using a quality blender but any will suffice.
If you're using a lower powered blender or if you're in a cold climate, simply swap out the frozen items for
fresh to make it easier for your blender to handle and to warm your body up! We suggest the following
add ons to any smoothie for warming properties: small thumbnail sized piece of ginger root, 1 tsp.
cinnamon or a pinch of cayenne pepper.

protein smoothie pear basil anti- blueberry

- create your own inflammatory hempster protein
smoothie smoothie
ingredients ingredients ingredients
Base of frozen or fresh fruit of your 1-2 pears, cored 1 frozen banana
choice from : 1 handful of basil 1 cup frozen blueberries
1 frozen banana 1 rib of celery 1 tbsp chia or hemp seeds
1 cup blueberries 1 cup of water or coconut water 1 scoop hemp protein
1 cup strawberries or protein powder of choice
1 cup cherries 1-2 cups almond milk or water
instructions
add greens Place all ingredients in a blender instructions
1 cup lettuce, kale, spinach and blend. Place all ingredients in a blender and
and/or 1 rib of celery blend.

add protein powder

1 scoop of:
Nutiva, Manitoba Harvest Hemp
Protein, Vega Sport Performance
Protein, Garden of Life RAW Protein
or Sunwarrior Protein.

instructions
Place all ingredients in a blender
and blend.

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 3 Day High Raw Challenge

recipes
by Young and Raw

Our Resident N.D, Dr. Quinn, suggests increasing your intake of cruciferous vegetables as an overall
strategy to promote longevity, health and well being. Cruciferous vegetables are a very important
component of healthy diets, for studies have shown that they may reduce the risk of cancer and
are loaded with important nutrients that support the bodies natural detox abilities. You'll notice we
recommend using broccoli sprouts, but they can be swapped out for something you have at home if you
can't find them.

roots & sprout greek green greek green

wraps salad - orange salad - sweet
miso dressing ginger tahini
ingredients ingredients ingredients
1 carrot, grated 1 head of romaine lettuce 1 head of romaine Lettuce
½ small beet, grated (small sized) (small sized)
Handful of sprouts ½ cup cucumber, sliced ½ cup cucumber, sliced
(broccoli or sunflower) ½ red bell pepper, diced ½ red bell pepper, diced
3-4 pieces of romaine, green ¼ cup of black Kalamata olives, ¼ cup of black kalamata olives,
cabbage or iceberg lettuce pitted pitted
¼ avocado ¼ cup of purple onion, sliced ¼ cup of purple onion, sliced
*optional *optional
instructions
Grate your carrot and your beet. orange miso dressing sweet ginger tahini
Lay your romaine lettuce leaves on 2 oranges, juiced 1 cup tahini
a plate. Fill with your beets, carrots 1 tbsp chickpea miso 4 oranges, peeled and juiced
and sprouts. Serve with the sauce 2 Medjool dates, pitted (or any 3 lemons, peeled and juiced
inside the wraps or as a dipping other type of date) 3 Medjool dates
sauce. 1 tsp dulse flakes 4 thumbprint sized pieces of ginger
root
Serve with either Orange Miso ¼ cup coconut water
Dressing or Sweet Ginger Tahini
dressing dressing instructions dressing instructions
(dressing instructions on the right) Blend together until smooth and use Blend together until smooth and use
as a salad dressing. as a salad dressing.

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 3 Day High Raw Challenge

recipes
by Young and Raw

The wonderful thing about eating whole foods is that your body is able to assimilate all of the nutrients
and put them to work to create energy and promote healing. Calories from whole foods and plant based
foods are lighter for the body, so you'll need to eat more to stay nourished. Calorie restriction will be
harmful for your progress, so don't limit yourself. Be empowered to tune into your own body and eat
when you're hungry. If you have a specific craving, as long as it's a real, whole food, honor that. Use these
meal plans 100% or just as a guideline. It's up to you how you'd like to use them to support you in your
journey.

berryfull protein berry hemp apple cumin

smoothie breakfast bowl green soup
ingredients ingredients ingredients
1 frozen banana 2 cups of berries ½ avocado
1-2 cups of berries (your choice, (blueberries or mixed berries) ½ apple *sweet
blueberries are nice, so are 1 tbsp hemp seeds 1 rib of celery
cherries) 1 tsp. cumin
1 scoop hemp protein Add a few slices of banana *optional Pinch of pink Himalayan salt *optional
1-2 cups coconut water or regular
water

instructions instructions instructions

Place all ingredients in a blender Slice your banana if using one. Blend until smooth and enjoy.
and blend. Place your berries, hemp seeds and
sliced bananas in a bowl. Toss and
enjoy.

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 3 Day High Raw Challenge

recipes
by Young and Raw

Quinoa and chia seeds both store quite well. You can prepare extra of these two recipes and store them
in the fridge for 2-3 days if you'd like to continue on with this eating plan beyond the 3 days we've laid out
for you. We like to prepare batches of meals like these and store them in glass jars or containers for easy
access and healthy food on the go.

pizza salad quinoa & steamed chia cinnamon

ingredients veggies pudding
4-5 cups romaine lettuce
¼ cup diced pineapple
½ bell pepper, diced ingredients ingredients
½ cup mushrooms, sliced
3-4 black Kalamata olives, chopped 1 cup of quinoa 2 tbsp chia seeds
2 tbsp marinara sauce (see below) (white, red or rainbow is fine) ¼ cup of almond, coconut or sesame
½ tbsp dried oregano 2 cups of water or low sodium milk
vegetable broth 1 tsp cinnamon
marinara sauce 2 ribs of celery, diced 2 tbsp fresh blueberries or raisins
1 red pepper ¼ cup of sundried tomatoes
2 roma tomatoes 1 handful of parsley, chopped
¼ cup of soaked sundried tomatoes
1 clove of garlic steamed veggies instructions
¼ tsp oregano 1 head of broccoli, chopped Soak your chia seeds in your milk for
½ cup basil 1 zucchini, chopped 30-60 minutes or overnight. When the
¼ tsp pink Himalayan salt chia seeds have absorbed the liquid,
7 cracks of black pepper instructions stir in your cinnamon and blueberries.
Place your chopped, washed Enjoy!
instructions veggies into a steamer and let
Blend marinara sauce ingredients in soften for 2-5 minutes. Serve over
a high speed blender and set aside. the top of your quinoa.
Chop romaine lettuce into bite size
pieces. Chop pineapple, bell pepper,
mushrooms and olives. Combine all
ingredients in a bowl, toss and enjoy.
Optional: Gently heat your marinara
sauce on the stove and pour over the
top for a warm pizza salad.

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 3 Day High Raw Challenge
Meal Plan

recipes
by Young and Raw

Your dip recipe below will leave you with left overs for the following 2-3 days. It can be stored in the
fridge and served over again with veggie chips. Cucumber, red bell pepper, celery & carrots are all
delicious with lentil dip. Be mindful that some find it difficult to digest raw starches like carrots, so if
you're suffering from digestive issues, it's best to steer away from raw starches and eat veggies like the
ones listed before carrots.

lid. Bring

veggies & the water to a boil, reduce the big green salad
oil free lentil heat to low and allow to steam
with wild rice
for about 30 minutes or until your
hummus sweet potatoes are fork tender. The
smaller you cut your potatoes the ingredients
ingredients shorter the steam time will be. 2-3 cups of mixed greens or romaine
3 small sweet potatoes *Note:You may peel sweet potatoes lettuce
1 ½ cups raw lentils if you wish but the skin is full of 1 handful of your choice of sprouts
(use any kind you like) nutrients so it's great to leave it on. (sunflower, pea, broccoli sprouts)
3 cloves garlic ½ avocado, mashed in
2 inch piece ginger 3. Drain any excess liquid from your ½ cup cucumber, diced
3 limes - zest and juice lentils. ¼ cup of dill, diced *optional
1 tbsp chipotle powder
2 tbsp tahini 4. Place your lentils and sweet 1 cup of cooked quinoa or wild rice
Pink Himalayan salt to taste potatoes in a food processor.
instructions
instructions 5. Using a microplane, grate in your Cook your quinoa or wild rice
1. For the lentils - Pour your lentils into ginger, garlic and lime zest. Cut according to the directions given at
a medium pot with 3 cups of water. your limes in half and juice them into the top of the meal plans. Chop your
Bring to a boil and reduce to medium the food processor. Add your tahini, cucumber and dill. Cut your avocado
low. Allow to simmer for 25-35 chipotle and salt. in half. Scoop out the flesh from
minutes or until your lentils are tender. one half, and place in a small bowl.
6. Process your hummus until Mash with a fork. When your quinoa
2. For your sweet potato - Chop smooth. You can stir in some finely or rice is finished cooking, place all
your sweet potatoes into small chopped green onion and cilantro ingredients in a bowl. Toss and enjoy!
cubes. Pour three inches of water for some extra flavor as well.
into the bottom of a medium pot
and place a steaming basket inside. Enjoy your hummus on some fresh
Place your sweet potatoes in the raw veggies like carrot sticks,
steaming basket and cover with a celery ribs, cucumber slices, sliced

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 3 Day High Raw Challenge

recipes
by Young and Raw

For green cabbage tacos, feel free to be creative and add to the recipe if you like! If you want to add a
live salsa recipe (not canned), or if you've got some other favorite veggies to add as toppings you can.
Broccoli sprouts always make a wonderful addition to these types of recipes and power up the nutrient
profile as well!

green cabbage To make your guacamole, slice your

avocado in half, remove the pit and
fruit meal
tacos scoop out the flesh into a bowl.
Add your pink Himalayan salt, chili ingredients
ingredients powder and cumin. Slice your lime
in half and juice over your avocado. 2-3 pieces whole fruit OR
2 green cabbage leaves Chop your parsley and cilantro and 2-3 cups berries or grapes
OR iceberg lettuce leaves add to your avocado. Use a fork
2 red peppers, chopped to mash the avocado while stirring instructions
1 carrot, grated in the rest of the ingredients. Set If you feel you are sensitive to sugar
2 roma tomatoes, chopped aside. or have insulin spikes you can add a
handful of mixed nuts and/or seeds
Add 1 cup of cooked quinoa *optional Chop your red peppers and to your fruit meal or have a small
tomatoes. Grate your carrot. glass of protein smoothie with your
guacamole fruit meal.
When your quinoa is cooked, take
1 avocado, mashed with a pinch of your cabbage or lettuce leaves,
pink Himalayan salt and fill with your quinoa. Layer
1 pinch of chili powder on your veggies. Place a dollop of
1 tsp cumin powder guacamole on top and enjoy!
1 lime, juiced
1 handful of parsley/cilantro, chopped

instructions
Cook quinoa according to earlier
directions.

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 3 Day High Raw Challenge

3 day high raw

Now that you have completed this 3 day high raw challenge, we hope you are feeling
empowered and confident in your journey ahead.

The Young and Raw Team and all of our contributors would like to acknowledge you
for making the time to honor your body by partaking in this program.

Let this experience drive you to expand your understanding of the deep connection
between the food we choose to eat, and how we express ourselves in the world
around us.

Feedback and comments are always welcome. If you would like to share your
personal testimonial or experience with our team, please send us an email
at [email protected].

Remember to visit our website for more recipes & health tips daily here:

http://www.youngandraw.com

Inspire others....
If you’d like to share your Before & After photos or videos with the Young and Raw
community to lead as a source of inspiration for those around you, please send them
to [email protected] with the subject line “Feature Me”.

Keep this program saved in your files for future use. You can use your Young and Raw
3 Day High Raw plan as a tool whenever you need some encouragement or feel like
it's time for another cleanse.

To learn more about our 21 Day Raw Food Reset Program you can visit the page here:

http://www.21dayrawfoodreset.com

Our mission is to re-unite people all over the globe with

real food.

Join the Real Food Movement with Young and Raw!

Happy Cleansing!
Love Young and Raw

Facebook.com/YoungandRaw

Pinterest.com/YoungandRaw
Youtube.com/YoungandRawBlog

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 3 Day High Raw Challenge

© 2013
YoungandRaw.com
All rights reserved
No part of this document or the related files may be No health claims are made for this program. This nutrition
reproduced or transmitted in any form, by any means and exercise program will not help cure, heal, or correct
(electronic, photocopying, recording, or otherwise) any illness, metabolic disorder, or medical condition. The
without the prior written permission of the publisher. author is not a medical doctor, registered dietitian, or
Limit of Liability and Disclaimer of Warranty: The clinical nutritionist; the author is a fitness and nutrition
publisher has used its best efforts in preparing this consultant.
book, and the information provided herein is provided
"as is." YoungandRaw.com makes no representation or If you have diabetes, chronic hypertension, high blood
warranties with respect to the accuracy or completeness cholesterol, cardiovascular disease, or any other
of the contents of this book and specifically disclaims any medical condition or metabolic disorder requiring special
implied warranties of merchantability or fitness for any nutritional considerations, we suggest you consult a
particular purpose and shall in no event be liable for any health care professional for health advice.
loss of profit or any other commercial damage, including
but not limited to special, incidental, consequential, or
Your nutrition plan will not be effective by itself. You
other damages.
must combine a good diet with an appropriate exercise
program for optimal results. If you have been sedentary
trademarks and are unaccustomed to vigorous exercise, you should
obtain your physician’s clearance before beginning an
This book may identify product names and services
exercise program.
known to be trademarks, registered trademarks, or
service marks of their respective holders. They are
used throughout this book in an editorial fashion only. The American College of Sports Medicine (ACSM)
In addition, terms suspected of being trademarks, recommends that (apparently) healthy individuals
registered trademarks, or service marks have been who are male and over 40 or female and over 50 to
appropriately capitalized, although YoungandRaw.com have both a physical exam and a diagnostic exercise
cannot attest to the accuracy of this information. Use of test prior to starting a vigorous exercise program.
a term in this book should not be regarded as affecting A diagnostic exercise test and physical examination
the validity of any trademark, registered trademark, or is also recommended in individuals of any age who
service mark. exhibit two or more of the major coronary risk factors
(smoking, family history of heart disease, elevated blood
cholesterol, elevated blood pressure, and diabetes). Any
medical disclaimer individual with a known history of heart disease or other
This program is for educational and informative purposes heart problems should be required to have a medical
only and is not intended as medical or professional evaluation including a graded exercise test before
advice. Always consult your doctor before making any engaging in strenuous physical activity.
changes to your diet or nutrition program. The use of
diet and nutrition to control metabolic disorders and
The author and publisher shall have neither liability nor
disease is a very complicated science, and is not the
responsibility to any person or entity with respect to
purpose of this program. The purpose of this program
any of the information contained in this manual. The user
is to help healthy people reach their cosmetic fitness
assumes all risk for any injury, loss or damage caused or
goals by educating them in proper nutrition and exercise
alleged to be caused, directly or indirectly by using any
guidelines.
information described in this course.

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3 Day High Raw challenge - www.youngandraw.com
meal plan shopping list
day 1 veggies herbs seasoning/spices/misc.
1 head garlic These ingredients will last you a very long time,
Wake up - (001) Water with Lemon 3 small sweet potatoes
4-7 inches ginger (depending on dressing purchase your seasonings organic and in bulk if
Coffee Substitute (002) 1 cup sun-dried tomatoes
choice) possible to save on costs. You will be able to use
Breakfast - (003) Healing Cleanse Green 1 small head cabbage or iceberg lettuce
1 bunch basil these for longer than one week so consider this
Smoothie & (004) Berry Hemp Breakfast 4 roma tomatoes
1 bunch parsley when making your purchase.
Bowl 3 head romaine lettuce
1 bunch cilantro
4 bell peppers (red, orange or yellow - not green)
Snack - (005) BerryFull Protein smoothie 1 small bunch dill
½ cup mushrooms 1 small container pink Himalayan salt
Lunch - (006) Greek Green Salad with 1 glass jar Kalamata olives 1 small container black pepper
dressing 3 avocados 1 small container chipotle powder
Dinner - (007) Big Green Salad with Wild Rice 7 ribs celery grains, nuts, seeds, 1 small container cinnamon
or (008) Quinoa & Steamed Veggies 2 carrots 2 tbsp raisins
1 beet
legumes 1 small container oregano
day 2 2 handfuls or 1 small pack of sprouts 1 ½ cups dry lentils 1 small container cumin
Wake up - (001) Water with Lemon 1 zucchini 1 small jar tahini 1 small container chili Powder
Coffee Substitute (002) 1 large cucumber 4-7 tbsp chia seeds or hemp seeds 1 box (not canned) low sodium organic vegetable
Breakfast - (009) Pineapple Cleanse 2-3 cups kale or mixed green of choice 1 box almond/coconut/sesame milk broth
Smoothie & (019) Fruit Meal 1 small purple onion 1 handful raw nuts and seeds of choice 1 small container chickpea miso
1 small head broccoli 3 cups dry quinoa or wild rice. Note: These are 1 small bag dulse flakes *optional
Snack - (010) Protein Smoothie
interchangeable. You may use one or the other.
Lunch - (012) Roots & Sprouts Wraps with *optional: 1 cup spinach for creating your own
(011) Apple Cumin Green Soup protein smoothie
Dinner - (013) Pizza Salad optional items
1 small container protein powder of choice
day 3 fruits Vega, Hemp or Sunwarrior
Wake up - (001) Water with lemon 4 limes
Coffee Substitute (002) 6 lemons
Breakfast - (014) Pear Basil Anti- 5 bananas
inflammatory Smoothie & (015) Chia 1 cup frozen blueberries
Cinnamon Pudding 1 apple
2-4 oranges (depending on dressing choice)
Snack - (016) Blueberry Hempster Protein
2-3 Medjool dates
Smoothie
2 cups fresh or frozen berries of choice
Lunch - (017) Veggies & Oil Free Lentil 2 pears
Hummus 3-4 servings fruit of choice for fruit meal and
Dinner - (018) Green Cabbage Tacos & make your own smoothie
Optional add on of Cooked Quinoa 1 ¼ cup pineapple
3 Day High Raw challenge - www.youngandraw.com
recipes page 1
(001) Water with Lemon (005) Berryfull Protein Smoothie (007) Big Green Salad with Wild Rice (010) Protein smoothie. Create your own:
1 litre of Water 1 frozen banana 2-3 cups of mixed greens or romaine lettuce Base of frozen or fresh fruit of your
½ - 1 lemon 1-2 cups of berries (your choice, blueberries are 1 handful of your choice of sprouts choice from :
Squeeze the juice of ½ to 1 lemon into 1 litre of nice, so are cherries) (sunflower, pea, broccoli sprouts) 1 frozen banana
room temperature water. Drink as much as you 1 scoop hemp protein ½ avocado, mashed in 1 cup blueberries
can right away. If you cannot finish it all you may 1-2 cups coconut water or regular water ½ cup cucumber, diced 1 cup strawberries
consume the Place all ingredients in a blender and blend. ¼ cup of dill, diced *optional 1 cup cherries
rest throughout the morning. 1 cup of cooked quinoa or wild rice add greens
(006) Greek Green Salad with Dressing Cook your quinoa or wild rice according to the 1 cup lettuce, kale, spinach
(002) Coffee Substitute 1 head of romaine lettuce directions given at the top of the meal plans. and/or 1 rib of celery
Yerba mate' or Guayusa Tea (small sized) Chop your cucumber and dill. Cut your avocado add protein powder
Note: This is optional if you're weaning ½ cup cucumber, sliced in half. Scoop out the flesh from one half, and 1 scoop of:
yourself off caffeine. ½ red bell pepper, diced place in a small bowl. Mash with a fork. When Nutiva, Manitoba Harvest Hemp
¼ cup of black Kalamata olives, your quinoa or rice is finished cooking, place all Protein,
(003) Healing Cleanse Smoothie pitted ingredients in a bowl. Toss and enjoy! Vega Sport Performance protein,
1 rib of celery ¼ cup of purple onion, sliced *optional Garden of Life RAW Protein or
¼ cup of cucumber (008) Quinoa and steamed veggies Sunwarrior Protein.
1 frozen banana orange miso dressing 1 cup of quinoa (white, red or rainbow is fine) Place all ingredients in a blender and blend.
1 handful of parsley 2 oranges, juiced 2 cups of water or low sodium
1 handful of cilantro 1 tbsp chickpea miso vegetable broth (011) Apple Cumin Green soup
1 inch thumb size piece of ginger 2 Medjool dates, pitted (or any 2 ribs of celery, diced ½ avocado
(or less if you’re new to ginger) other type of date) ¼ cup of sundried tomatoes ½ apple *sweet
1 cup of water 1 tsp dulse flakes 1 handful of parsley, chopped 1 rib of celery
1 tbsp chia or hemp seeds or 1 tsp cumin
sweet ginger tahini dressing steamed veggies pinch of pink Himalayan salt *optional
Place all ingredients in a blender 1 cup tahini 1 head of broccoli, chopped Blend until smooth and enjoy.
and blend. 4 oranges, peeled and juiced 1 zucchini, chopped
3 lemons, peeled and juiced Place your chopped, washed (012) Roots & Sprouts Wraps
(004) Berry Hemp Breakfast Bowl 3 Medjool dates veggies into a steamer and let 1 carrot, grated
2 cups of berries 4 thumbprint sized pieces of ginger soften for 2-5 minutes. Serve ½ small beet, grated
(blueberries or mixed berries) root over the top of your quinoa. Handful of sprouts (broccoli or sunflower)
1 tbsp hemp seeds ¼ cup coconut water 3-4 pieces of romaine, green cabbage or iceberg
Add a few slices of banana *optional Blend together until smooth and use (009) Pineapple Cleanse Smoothie lettuce
as a salad dressing. 1 cup of pineapple (fresh or frozen) Grate your carrot and your beet. Lay your
Slice your banana if using one. Place 1 handful of cilantro romaine lettuce leaves on a plate. Fill with your
your berries, hemp seeds and sliced 1 rib of celery beets, carrots and sprouts. Serve with the sauce
bananas in a bowl, toss and enjoy 1 cup of water inside the wraps or as a dipping sauce.
1 tbsp chia or hemp seeds Serve with either Orange Miso Dressing or
Place all ingredients in blender and blend Sweet Ginger Tahini Dressing (see 006)
3 Day High Raw challenge - www.youngandraw.com
recipes page 2

(013) Pizza Salad (015) Chia Cinnamon Pudding reduce the heat to low, and allow to steam for Cook quinoa according to earlier directions.
4-5 cups romaine lettuce 2 tbsp chia seeds about 30 minutes or until your sweet potatoes To make your guacamole, slice your avocado
¼ cup diced pineapple ¼ cup of almond, coconut or sesame milk are fork tender. The smaller you cut your in half, remove the pit and scoop out the flesh
½ bell pepper, diced 1 tsp cinnamon potatoes the shorter the steam time will be. into a bowl. Add your pink himalayan salt, chili
½ cup mushrooms, sliced 2 tbsp fresh blueberries or raisins Note: You may peel sweet potatoes if you wish powder and cumin. Slice your lime in half and
3-4 black Kalamata olives, chopped but the skin is full of nutrients so it's great to juice over your avocado. Chop your parsley and
½ tbsp dried oregano Soak your chia seeds in your milk for 30-60 leave it on. cilantro and add to your avocado. Use a fork to
2 tbsp marinara sauce (Recipe Below) minutes or overnight. When the chia seeds have 3. Drain any excess liquid from your lentils. mash the avocado while stirring in the rest of the
absorbed the liquid, stir in your cinnamon and 4. Place your lentils and sweet potatoes in a food ingredients. Set aside.
Marinara Sauce blueberries. Enjoy! processor.
1 red pepper 5. Using a microplane, grate in your ginger, garlic Chop your red peppers and tomatoes. Grate
2 roma tomatoes (016) Blueberry Hempster Protein Smoothie and lime zest. Cut your limes in half and juice your carrot.
¼ cup of soaked sundried tomatoes 1 frozen banana them into the food processor. Add your tahini,
1 clove of garlic 1 cup frozen blueberries chipotle and salt. When your quinoa is cooked, take your cabbage
¼ tsp oregano 1 tbsp chia or hemp seeds 6. Process your hummus until smooth. You can stir or lettuce leaves, and fill with your quinoa. Layer
½ cup basil 1 scoop hemp protein or protein powder of choice in some finely chopped green onion and cilantro on your veggies. Place a dollop of guacamole on
¼ tsp pink Himalayan salt 1-2 cups almond milk or water for some extra flavor as well. top and enjoy!
7 cracks of black pepper Place all ingredients in a blender and blend.
Enjoy your hummus on some fresh raw veggies (019) Fruit Meal
Blend marinara sauce ingredients in a high speed (017) Veggies & Oil Free Lentil Hummus like carrot sticks, celery ribs, cucumber slices, 2-3 pieces whole fruit OR
blender and set aside. Chop romaine lettuce into 3 small sweet potatoes sliced bell pepper or broccoli spears 2-3 cups berries or grapes
bite size pieces. Chop pineapple, bell pepper, 1 ½ cups raw lentils (use any kind you like)
mushrooms and olives. Combine all ingredients 3 cloves garlic (018) Green Cabbage Tacos with Optional add on If you feel you are sensitive to sugar or have
in a bowl, toss and enjoy. 2 inch piece ginger of Cooked Quinoa insulin spikes you can add a handful of mixed nuts
Optional: Gently heat your marinara sauce on the 3 limes - zest and juice 2 green cabbage leaves or iceberg lettuce leaves and/or seeds to your fruit meal or have a small
stove and pour over the top for a warm pizza 1 tbsp chipotle powder 2 red peppers, chopped glass of protein smoothie with your fruit meal.
salad. 2 tbsp tahini 1 carrot, grated
Pink Himalayan salt to taste. 2 roma tomatoes, chopped
(014) Pear Basil Anti-inflammatory Smoothie
1-2 pears, cored 1. For the lentils - Pour your lentils into a medium Add in: 1 cup of cooked quinoa *optional
1 handful of basil pot with 3 cups of water. Bring to a boil and
1 rib of celery reduce to medium low. Allow to simmer for 25- Guacamole
1 cup of water or coconut water 35 minutes, or until your lentils are tender. 1 avocado, mashed with a pinch of pink Himalayan
2. For your sweet potato - Chop your sweet salt
Place all ingredients in a blender and blend. potatoes into small cubes. Pour three inches 1 pinch of chili powder
of water into the bottom of a medium pot and 1 tsp cumin powder
place a steaming basket inside. Place your 1 lime, juiced
sweet potatoes in the steaming basket and 1 handful of parsley/cilantro, chopped
cover with a lid. Bring the water to a boil,