7 Day Raw Vegan Quit Sugar Plan

Relationships can be hard but breaking up with sugar can be easier than you think: Try this 7 Day Raw Vegan Quit Sugar plan (with shopping list) for a simple reset

“The average adult American consumes approximately 22 teaspoons of sugar every day and children consume approximately 34 teaspoons every day — that’s more than two 20-ounce sodas — making one in four teenagers pre-diabetic or diabetic” – Dr Mark Hyman

Evolution provided us with sensitive taste buds that cause us to gravitate towards sweet, fatty and salty foods that contain high energy and trace minerals necessary for survival.

The dopaminergic system in our brains is activated by foods that are high in sugar but unfortunately these foods are also very calorie dense and devoid of important nutrients.  The food industry, have cleverly used this knowledge to their advantage, engineering modern processed foods to be hyper-rewarding and hyper-palatable.

Junk foods are literally hijacking the biochemistry of our brains, these sugar laden, overly processed foods are so incredibly rewarding to our brains that they create addictive desires that influence our thoughts, cravings and behaviors, making us over consume without feeling satiated.

An effective way to overcome a physiological addiction is to abstain from it completely for a period of time intercepting your habitual patterns and at the same time addressing emotional triggers.

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It is a good idea to complete a self-assessment to Identify your triggers and conditioned reward systems (Awareness is the first step towards change; once you identify your conditioned reward system and acknowledge your triggers, you can create and implement a healthier choice. Through repetition and consistency of the new healthier choices, you will be able to reinforce new habits without depending solely on will power or abstinence)

Nourish your body with this simple 7 day quit sugar plan of nourishing, raw vegan whole foods.  The recipes are simple yet delicious and there’s no cooking required.  Stop all sugar, artificial sweeteners, sugar substitutes, processed foods, dairy, and flour products and focus solely on real whole foods.

In this 7 day plan, there is:

  • No Gluten
  • No Dairy
  • No Processed Foods
  • No Soy
  • No Sugar
  • No Sweeteners
  • No High Glycemic Fruits

This is not a diet or weight loss plan, it’s a simple sugar free meal plan full of nourishing raw vegan foods that allow the digestive system to take a well deserved break from inflammatory foods and deliver optimal nutrition and vitality

What are we striving for?

  • More energy
  • Better sleep
  • More mental clarity/focus
  • Less bloating
  • Sparkly eyes
  • Clearer skin
  • Less Inflammation

“Its not about the weight that you lose, its about the life that you gain”

To help to curb sugar cravings, stabilize blood sugar levels and stay hydrated try adding chia seeds and a dash of cinnamon to your water throughout the day.

Its always a good idea to carry an emergency snack incase of overwhelming external temptations, low blood sugar or habitual triggers. Carrying a healthy snack will help you to avoid giving in to a quick convenient sugar hit. Snack ideas can include nuts, seeds, berries, homemade protein bars, a piece of low glycaemic fruits, chopped veggies with nut butters or healthy sugar free dips.

After the initial 7 days you may feel so good that you decide to stay raw vegan for a little longer experimenting with even more delicious raw recipes or you may decide to repeat the plan for longer until you are ready to gradually reintroduce cooked foods, organic animal foods, natural sweeteners, higher glycemic fruits and other healthy foods (try to continue to limit intake of processed foods as a permanent lifestyle change)

raw-vegan-meal-plan

Grocery List

Produce

  • 5 avocados
  • 4 cucumbers
  • 6 zucchini
  • 2 bunches of kale
  • 1 red onion
  • 1 jalapeno
  • 1-pint cherry tomatoes
  • 1 bunch cilantro
  • 1 bag cauliflower rice
  • 1 head cauliflower
  • 2 limes
  • 4 lemons
  • 3 red bell pepper
  • 1 bag of spinach
  • 1 head of celery
  • 1 beet
  • 10 carrots
  • 4 shitake mushrooms
  • 4 tomatoes
  • 1 red cabbage
  • 1 head of broccoli
  • 1 bag of bean sprouts
  • 1 eggplant

Herbs

  • 1  bunch parsley
  • 1 bunch fresh mint
  • 1 large basil plant
  • 1 container of alfalfa sprouts
  • Green onions
  • Ginger
  • 1 head of Garlic

Pantry

  • Tamari (you can just use coconut aminos)
  • Dijon Mustard
  • Apple Cider Vinegar
  • Miso Paste
  • Coconut Aminos
  • Nori
  • Almond milk
  • Chia seeds
  • Olive oil
  • Kimchi
  • Nutritional yeast
  • Sundried tomatoes
  • Spirulina
  • Kelp noodles

Nuts/Seeds

  • Cashews
  • Pumpkin Seeds
  • Hemp seeds
  • Almond butter

Spices

  • Chili powder
  • Paprika
  • Cinnamon
  • Turmeric
  • Curry Powder
  • Red Chili Paste
  • Ginger
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Breakfast Recipes

Cool As A Cucumber Smoothie

Serves 1

Ingredients:

  • 1 avocado
  • ½ cucumber
  • 2 cups almond milk
  • 1 tbsp fresh mint
  • 1 tbsp chia seeds
  • 1 tsp cinnamon

Directions:

  1. Blend together ingredients and serve immediately.

Iced Golden Milk Latte

Serves 1

Ingredients:

  • 1 tsp turmeric
  • ½ tsp ginger
  • ¼ tsp cinnamon
  • ¼ cup hot water
  • 2 cups ice
  • 1 cup almond milk

Directions:

  1. In a large glass or mason jar, whisk together spices and hot water. Add in ice and desired almond milk. Enjoy!

Green Juice

Serves 1

Ingredients:

  • 1 cucumber
  • 1 cup kale
  • 1 cup spinach
  • 3 celery stalks
  • ½ cup parsley
  • ½ cup mint

Directions:

  1. Juice all ingredients and serve immediately. Alternatively, blend ingredients and strain through a cheesecloth.

Beet, Carrot + Ginger Juice

Serves 1

Ingredients:

  • ½  beet, peeled and roughly chopped
  • 4 carrots, peeled and roughly chopped
  • ½ lemon
  • ½ cup water
  • 1 inch piece of ginger

Directions:

  1. In a juicer, juice together all ingredients and serve immediately. Alternatively, blend ingredients and strain juice through a cheesecloth.
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Lunch Recipes

Guacamole Stuffed Peppers

Serves 1

Ingredients:

  • 1 avocado, peeled and pitted
  • 1 cup tomatoes, chopped
  • ¼ cup red onion, small dice
  • ½ jalapeno, finely diced
  • ¼ cup cilantro, chopped
  • juice of 1 lime
  • salt and pepper, to taste
  • 1 bell pepper, halved

Directions:

  1. In a medium bowl, smash avocado with a fork.
  2. Stir in tomatoes, red onions, jalapeno, cilantro, lime, salt and pepper.
  3. Portion into bell pepper halves.

Kale + Shitake Salad

Serves 1

Ingredients:

  • 2 cups kale, chopped
  • 1 tbsp olive oil
  • juice of ½ lemon
  • 4 shitake mushrooms, thinly sliced
  • ¼ cucumber, thinly sliced
  • ½ avocado, diced
  • 2 tbsp kimchi

Directions:

  1. In a medium bowl, massage kale with olive oil and lemon juice.
  2. Toss kale with remaining ingredients.

Gazpacho

Serves 2

Ingredients:

  • 3 tomatoes
  • 1 cucumber
  • ½ red pepper
  • ½ cup water
  • 1 garlic clove
  • 1 tbsp olive oil
  • juice of ½ lemon
  • 2 tbsp cilantro
  • salt + pepper, to taste

Directions:

  1. In a food processor or blender, combine all ingredients.
  2. Chill for 2 hours or overnight. Serve with diced avocado, cilantro or parsley.

Detox Shredded Salad

Serves 4

Ingredients:

  • ½ red cabbage
  • 3 carrots, peeled
  • 2 cups broccoli florets
  • ½ bunch parsley
  • ¼ cup pumpkin seeds
  • 2 tbsp hemp seeds
  • juice of 1 lemon
  • ¼ cup olive oil
  • 1 tsp Dijon mustard
  • salt + pepper, to taste

Directions:

  1. In a food processor, shred cabbage, carrots, broccoli and parsley.
  2. Transfer processed vegetables into a large bowl, and add in pumpkin seeds and hemp seeds.
  3. Whisk together lemon juice, olive oil, Dijon, salt and pepper. Drizzle over salad and mix well.

Cauliflower Rice Tabbouleh

Serves 2

Ingredients:

  • 2 cups cauliflower rice (approx. 1 head of cauliflower)
  • 1 cup cucumber, chopped
  • ¾ cup cherry tomatoes, halved
  • 1/3 cup red onion, finely chopped
  • 1/3 cup mint, chopped
  • 1/3 cup parsley, chopped
  • Juice of 1 lemon
  • 2 tbsp olive oil
  • Salt + pepper, to taste

Directions:

  1. In a large bowl, toss together all ingredients.
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Dinner Recipes

Zucchini Marinara Pasta

Serves 1

Ingredients:

  • 1 zucchini, spiralized

For the marinara:

  • 1 red bell pepper
  • 1 cup tomatoes, chopped
  • ¼ cup sundried tomatoes
  • 1 tbsp olive oil
  • 1 tbsp fresh basil
  • ½ tsp oregano

Directions:

  1. Blend all marinara ingredients together in the blender. Serve over spiralized zucchini.

Pad Thai

Serves 2

Ingredients:

  • 2 large zucchinis
  • 1 carrot, peeled
  • 1 cup red cabbage, thinly sliced
  • 1 cup bean sprouts
  • 1 green onion, thinly sliced
  • 1 tbsp cashews

For the sauce:

  • ¼ cup almond butter
  • 2 tbsp tamari
  • juice of ½ lime
  • 1 tbsp ginger, minced
  • 1 clove garlic, minced
  • 3 tbsp water

Directions:

  1. Use a spiralizer to spiralize the zucchinis and the carrot. Place in a large bowl with cabbage, bean sprouts, green onion and cashews.
  2. In a blender, blend together all sauce ingredients. Pour over vegetable noodles and mix to combine.

Rainbow Sushi Rolls

Serves 1

Ingredients:

  • 2 nori sheets
  • 1 avocado, mashed
  • ½ red pepper, thinly sliced
  • ¼ cucumber, thinly sliced
  • ¼ carrot, peeled and thinly sliced
  • ½ cup alfalfa sprouts

Directions:

  1. Spread avocado onto the bottom end of the nori sheets.
  2. Layer vegetables on top.
  3. Roll the sushi roll tightly away from your body. Dab the end with a little water to seal the sushi roll.
  4. Slice and enjoy!

Curried Zucchini Noodles

Serves 2

Ingredients:

  • ¾ cup coconut water
  • 2 cups cashews
  • 1/8 of an avocado
  • 1 clove garlic
  • 2 tsp curry powder
  • 1 tsp red chili paste
  • salt, to taste
  • 4 zucchinis, spiralized

Directions:

  1. Blend all ingredients, except zucchini noodles in a blender. Pour over zucchini noodles.

Carrot Avocado Soup

Serves 1

Ingredients:

  • 4 carrots, peeled
  • 1 avocado, peeled and pitted
  • 1-inch piece of ginger
  • 2 cloves garlic
  • ¼ cup water
  • ½ tsp curry powder
  • ½ tsp turmeric
  • salt + pepper, to taste

Directions:

  1. In a high-powered blender or food processor, combine all ingredients and blend until smooth. Garnish with pumpkin seeds and microgreens.

Spirulina Pesto Kelp Noodles

Serves 1

Ingredients:

  • 1 package kelp noodles
  • 1 cup basil, packed
  •  1tbsp miso paste
  • juice of ½ lemon
  • 1 ½ tbsp. olive oil
  • 1 clove garlic
  • ¼ tsp spirulina
  • salt, to taste

Directions:

  1. In a food processor, combine everything but the kelp noodles and blend together until emulsified.
  2. Pour over rinsed kelp noodles.
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Snack Recipes

Cashew Cheese

Ingredients:

  • 1 cup cashews, soaked overnight
  • 2 tbsp nutritional yeast
  • juice of ½ lemon
  • 1 clove garlic
  • ¼ cup water, approx.
  • salt + pepper to taste

Directions:

  1. Blend all ingredients in a high-powered blender until smooth. (You may have to add more water to get a smooth consistency).

Eggplant Jerky

Ingredients:

  • 1 eggplant, cut into ¼ inch slices lengthwise
  • 2 tbsp coconut aminos
  • 2 tbsp apple cider vinegar
  • 2 tbsp olive oil
  • 1 tsp chili powder
  • ½ tsp paprika

Directions:

  1. Whisk together all liquid ingredients. Add in eggplant and soak in marinade for 1 hour.
  2. Spread evenly on dehydrator trays and dehydrate at 115 for 12 hours, or until crispy.

Cauliflower Popcorn

Ingredients:

  • 1 head cauliflower, cut into florets
  • 1 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • ½ tbsp olive oil
  • 1 tsp turmeric
  • salt, to taste

Directions:

  1. Toss together all ingredients. Place on a dehydrator tray and dehydrate at 115F for 8 hours, or until crispy.

Turmeric Kale Chips

Ingredients:

  • 1 bunch kale, destemmed and torn into bite sizes pieces
  • 2 tbsp olive oil
  • ½ tsp salt
  • ½ tsp turmeric

Directions:

  1. In a large bowl, mix together all ingredients.
  2. Spread evenly onto dehydrator trays and dehydrate at 125F for 2 ½ hours or until crispy.