Getting Started RAW: Weekly Kitchen Prep

Select a day in your week to meal plan.

You can be as precise as planning it to the day and putting in on the calendar or on the fridge, or just planning 2-5 main meals for the week. Then you can choose your meal as you feel like at the time, on the day, if you prefer to be flexible. That leaves you 2 meals to either eat out or eat leftovers of one of the other meals you made extra of or make something out of what you already have prepared.

Choose one of your favorite breakfasts and/or lunches for the whole week and change it up the following week with a new idea:

or mix up a combination of 2 or 3 choices if you get bored easily. Some ideas are green smoothies, juices, chia puddings, fruit salads, granolas for breakfast and salads, pastas, sushi rolls, salad wraps for lunches (but you can always interchange breakfast ideas with lunch ideas too!)

Set aside the time to get PREP PREP PREP

Some people say raw food is too time consuming, but if you are organised, it can be way quicker than having to cook each meal for sure. Of course meals can take days to make if you are planning on fermenting (eg sauerkraut, yoghurts etc) or dehydrating (crackers, pizza crusts, cookies etc). The following are some ideas for prepping to make the week ahead much easier for you.

Soak seeds & nuts for milk/desserts any other recipes: contact me for more information on sprouting times and amounts

Make nut milk to last at least 3-4 days for smoothies & granola and store in glass bottles or jars.

Cut, chop, slice your vegetables for sushi rolls, vegetable pasta dishes, crudités’ for dipping or just snacking. They can be stored in airtight containers (preferably glass) in the fridge for 3-5 days.

Peel lemon zest and juice a couple of lemons for next 2-3 days for nut cheese, salad dressings and morning warm lemon and water.

Pre-cut watermelon/pineapple or other fruits if required if in season and place in the fridge.

Pit dates and soak then blend 1 cup of dates with soak water to make date paste to keep in fridge for making granola and sweetening raw balls and smoothies if necessary.

Make green juice  – here is my gogojuice spinach, apples, carrot, kale, beet and lemon but you can add mint, parsley, cabbage, ginger if like.


Make 1 or 2 salad dressings and store in recycled glass jars or salad dressing jars for up to a week.

Chop up a large bowl of salad with ingredients like, green leaves, red & green cabbage, green onions, grated carrot, capsicum/peppers, chopped zucchini. I will omit cucumbers and tomatoes until serving as they are ʻwetʼ and can spoil the salad. Place covered in the fridge. This will last us for dinners & quick lunches for 3-5 days. Dress when serving.

Make a nut cheese/pate to have on crackers or dollop on salads or wraps.

If you have a dehydrator fill it up with crackers, wraps, kale, sweet potato or zucchini chips or mushroom burgers, felafel etc to eat throughout the week. Donʼt make them all but select 1 or 2. Crackers are almost always a given in our household to eat with a large salad for lunch, as croutons or with guacamole or nut cheese.

Juice enough lemons and oranges and store in glass bottles/jar in the fridge for 1-2 days for liver flush drink.

Make energy/nut balls and store excess in freezer for when sugar pangs attack!

Wash and store any greens I will be using for the next 2-3 days. Outside of that leave them so as not to spoil and wash as needed.

Spiralise/peel zucchini or other vegetables for vegetable pasta and store in the fridge for up to 3 days, undressed.

Peel and crush garlic cloves and store for up to 3-4 days in glass containers.

Make a batch of granola to last the week and store in an airtight container in the fridge.

Wash and chop any herbs for dressings, nut cheese, salad garnishes etc.

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