7-Day Raw Plant-Based Meal Plan & Recipes

Introduction

This protocol and meal plan are based on the natural health and raw plant-based nutrition methods popularized by renowned herbalist Dr. Richard Schulze. The recipes and guidelines originate from natural healing programs designed to detoxify the body and promote vitality through 100% raw, living foods.

General Guidelines

• Food Separation: Meals are divided into "savory" and "sweet" categories. Savory meals are vegetable-based, while sweet meals are fruit-based. Fruits and vegetables are never consumed together within the same meal, except in rare cases when an apple is added to a vegetable juice for flavor, or when dried fruit is used as a dessert following a vegetable meal.
• Water Consumption: Water is drunk before meals and at least one hour after meals—never during meals. The same rule applies to freshly squeezed juices. Only water may be consumed between meals. Because the stomach is a muscle that requires rest, consuming any fruit, herbal teas, or snacks between meals is prohibited. A break of at least five hours must be maintained between meals.
• Managing Hunger Crises: If a hunger crisis occurs between meals while the body is adapting to this regimen, 2–3 dl of freshly squeezed juice can be consumed, following one of the recipes provided in a separate document. Freshly squeezed juice can also be drunk before meals, as well as for dinner. If the meal is fruit-based (a sweet meal), fruit juice is drunk beforehand, and vice versa (in the case of a vegetable-based meal, vegetable juice can be consumed beforehand). Juice cannot sit for long after squeezing and should be consumed immediately.
• Energy Source: The most energetically important ingredient in a meal is grains. They form the basis of every meal, accompanied by nuts of choice. To prevent the loss of nutrients through thermal processing (cooking, frying, baking), grains are soaked in water to swell and are eaten in that state.

Grain Preparation

• Barley and Oats: The easiest grains to prepare for eating are barley and oats. About 200–300 grams of grains are soaked in water overnight at room temperature, using twice as much water as grain in the container. In the morning, the water is drained, and the grains are rinsed in two to three waters, left in the container moist and drained, and covered with a lid. They are then ready for consumption.
• Wheat: Wheat is prepared in a similar way, but requires more time to swell. If soaked overnight, wheat takes about 18 hours to swell. This means in the morning it should be rinsed with water two to three times, left drained and covered to sit for another 4–5 hours, then rinsed again two to three times and left drained and covered, repeating the process once more after 4–5 hours until the wheat swells and becomes soft for consumption.
• Lentils: A similar time period as for wheat is required for lentils to begin sprouting. As soon as a white sprout appears from the lentil seed, it is ready for consumption.
• Note: In the following sections, the terms "barley," "oats," and "wheat" refer to these same grains after being soaked in water and swollen. Ingredient quantities in a meal can be adjusted according to personal preference.

Schedule & Daily Plan

• Timing: It is recommended to consume breakfast no later than 10:00 AM, while dinner should be based solely on fruit or fresh juice and finished before 7:00 PM. Individuals who do not need dinner may omit it. Both breakfast and lunch can be sweet or savory meals as desired.
• Fluid Intake: In addition to meals, at least 2 liters of fluids (water + fresh juice) must be consumed daily.
• Reference Literature: The recipes below represent the simplest ways of preparing meals. For more details on preparing raw plant-based foods, refer to the book Day of Judgment Cookbook.
• Note: The quantities listed below represent portions for one adult female (30 years old, 170 cm tall, 65 kg). Optimal quantities for each individual may vary based on age, weight, gender, physical activity, and personal characteristics.

DAY 1

• Breakfast:
  • 4 tablespoons of barley
  • 2 tablespoons of ground walnuts
  • 1 mashed or chopped banana
  • 1 grated apple
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of barley
  • 2 tablespoons of ground walnuts
  • 1 chopped tomato
  • 100 g of grated cabbage
  • Onion and garlic as desired (optional)
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 3 walnuts and 3 dried figs
• Dinner: Three mandarins or fresh juice of choice.

DAY 2

• Breakfast:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 2 mandarins, chopped
  • 1 pear, chopped
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 1 chopped cucumber
  • 1 chopped bell pepper
  • Onion and garlic as desired
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 3 walnuts and 5 dried dates
• Dinner: Two bananas or fresh juice of choice.

DAY 3

• Breakfast:
  • 4 tablespoons of barley
  • 2 tablespoons of ground almonds
  • 100 g of grapes
  • 1 pear, chopped
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of barley
  • 2 tablespoons of ground almonds
  • 1 tomato, chopped
  • 100 g of fresh spinach, chopped
  • Onion and garlic as desired
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 3 walnuts and 30 g of raisins
• Dinner: Three kiwis or fresh juice of choice.

DAY 4

• Breakfast:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 2 kiwis, chopped
  • 1 apple, mashed
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 1 chopped cucumber
  • 100 g of grated cabbage
  • Onion and garlic as desired
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 3 walnuts and 5 dried dates
• Dinner: Two pears or fresh juice of choice.

DAY 5

• Breakfast:
  • 4 tablespoons of barley
  • 2 tablespoons of ground walnuts
  • 1 mashed or chopped banana
  • 1 grated apple
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 1 tomato, chopped
  • 1 bell pepper, chopped
  • Onion and garlic as desired
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 8 almonds and 3 dried figs
• Dinner: 150 g of grapes or fresh juice of choice.

DAY 6

• Breakfast:
  • 4 tablespoons of barley
  • 2 tablespoons of ground hazelnuts
  • 2 mandarins, chopped
  • 1 apple, chopped
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of barley
  • 2 tablespoons of ground hazelnuts
  • 1 chopped cucumber
  • 1 chopped bell pepper
  • Onion and garlic as desired
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 8 almonds and 5 dried plums
• Dinner: Two pears or fresh juice of choice.

DAY 7

• Breakfast:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 1 apple, chopped
  • 100 g of grapes
  • Mix all ingredients and consume.
• Lunch:
  • 4 tablespoons of oats
  • 2 tablespoons of ground walnuts
  • 1 cucumber, chopped
  • 100 g of fresh spinach, chopped
  • Onion and garlic as desired
  • Spices and olive oil as desired
  • Mix all ingredients and consume.
• Dessert (optional): 3 walnuts and 5 dried plums
• Dinner: 150 g of grapes or fresh juice of choice.

Additional Recipes

Dried Bread

Grains can also be prepared in the form of dried bread. Swollen grains are ground in a meat grinder, spread thinly on an oiled baking sheet, and dried in the oven at 40 degrees Celsius. Spreads can be applied to the bread obtained this way.

Avocado Spread

Cut a ripe avocado (soft to the touch) lengthwise and divide it into two parts. Remove the pit and discard it. Use a knife to scrape the soft part of the avocado, spread it on bread, and salt to taste (the natural taste of avocado is neutral). After consuming, press the avocado halves back together and store them in the refrigerator.

Chickpea Spread

Soak 250 g of chickpeas overnight. In the morning, rinse with water two to three times and leave them submerged in water. Rinse every 3–5 hours. After 18 hours (the following afternoon), place the chickpeas into a blender, add 1 dl of water, 0.5 dl of oil (preferably cold-pressed oil—olive, sunflower...), a little cumin, and salt, then blend. To obtain a smooth spreadable consistency, add water and oil as needed.