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         30-DAY RAW VEGAN MEAL PLAN — B1 LIVE WELL · NOURISHSLATE
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Alkaline-Inspired · Plant-Forward · 4-Week Rotation
* Wellness-supportive dietary guidance. Not a medical protocol.

WEEK 1 — FOUNDATIONS
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MONDAY
  Breakfast   Mango-coconut smoothie (mango, coconut meat, coconut water, lime, spirulina)
  Lunch       Zucchini noodles with sun-dried tomato basil sauce, hemp seeds, avocado
  Dinner      Collard green wraps: spiced walnut meat, shredded carrots, tahini drizzle
  Snack       Apple slices with almond butter

TUESDAY
  Breakfast   Chia pudding with raw cacao nibs, banana, shredded coconut
  Lunch       Buddha bowl: quinoa, avocado, cucumber, roasted red pepper, sesame dressing
  Dinner      Kale Caesar salad: massaged kale, tahini Caesar dressing, hemp croutons
  Snack       Celery sticks with hummus

WEDNESDAY
  Breakfast   Papaya boat: halved papaya, kiwi, pineapple chunks, coconut flakes
  Lunch       Tomato basil soup with walnut parmesan, side of lettuce wraps
  Dinner      Stuffed bell peppers: mushroom squash filling, herbs, cashew cream
  Snack       Trail mix: almonds, goji berries, cacao nibs

THURSDAY
  Breakfast   Green Goddess smoothie (spinach, banana, avocado, mint, coconut water)
  Lunch       Raw tacos: walnut meat (cumin & smoked paprika), guacamole, butter lettuce cups
  Dinner      Cauliflower rice bowl: turmeric cauliflower, mango salsa, cilantro lime sauce
  Snack       Watermelon and mint bites

FRIDAY
  Breakfast   Overnight oats: rolled oats soaked in coconut milk, mango, coconut flakes
  Lunch       Spinach arugula salad with avocado, pine nuts, lemon herb vinaigrette
  Dinner      Miso-glazed eggplant rounds with sesame bok choy and ginger dressing
  Snack       Banana nice cream (frozen banana blended with vanilla bean)

SATURDAY
  Breakfast   Acai bowl: frozen acai, banana, blueberries, granola, hemp seeds, kiwi
  Lunch       Mediterranean plate: tabbouleh, baba ganoush, stuffed grape leaves, olives, cucumber
  Dinner      Portobello mushroom steaks with herb marinara, wilted spinach, garlic sauce
  Snack       Cucumber rounds with cashew herb spread

SUNDAY
  Breakfast   Savory veggie hash: zucchini, mushrooms, bell peppers, avocado, microgreens
  Lunch       Gazpacho soup with fresh herbs, side of seed crackers
  Dinner      Spring roll bowl: rice noodles, julienned vegetables, almond satay, lime
  Snack       Hummus with carrot and bell pepper strips

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WEEK 2 — CLEANSE EMPHASIS
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MONDAY
  Breakfast   Berry-coconut smoothie (mixed berries, coconut milk, chia seeds, vanilla)
  Lunch       Cucumber avocado soup with dill and lime, side salad
  Dinner      Grilled asparagus and zucchini with lemon herb dressing, walnut meatloaf
  Snack       Fresh pineapple chunks with cayenne

TUESDAY
  Breakfast   Watermelon cucumber smoothie with mint and lime
  Lunch       Raw pad thai: kelp noodles, peanut lime sauce, mung bean sprouts, basil
  Dinner      Stuffed grape leaves (dolmas) with cashew tzatziki and lemon
  Snack       Pine nuts and dried mulberries

WEDNESDAY
  Breakfast   Dragon fruit mango smoothie bowl with granola and coconut flakes
  Lunch       Kale white bean salad: massaged kale, cannellini beans, sun-dried tomatoes, lemon dressing
  Dinner      Carrot ginger soup with turmeric, coconut cream, crispy onion topping
  Snack       Apple celery juice with ginger and lemon

THURSDAY
  Breakfast   Soft scrambled tofu (nutritional yeast, turmeric) with avocado on dehydrated bread
  Lunch       Raw beetroot burger: beet patty, lettuce, pickles, special sauce, butter lettuce
  Dinner      Thai green papaya salad with green beans, tomatoes, lime, crushed peanuts
  Snack       Zucchini chips with sea salt

FRIDAY
  Breakfast   Coconut water kefir with spirulina and banana
  Lunch       Broccoli almond soup with herbs and hemp seeds
  Dinner      Zucchini lasagna: layered zucchini slices, cashew ricotta, marinara, spinach
  Snack       Mango slices with tajin seasoning

SATURDAY
  Breakfast   Passion fruit smoothie with banana, coconut milk, lucuma
  Lunch       Falafel wraps: raw falafel in collard greens with tahini, tomato, cucumber
  Dinner      Cauliflower buffalo wings with ranch dip, celery sticks
  Snack       Medjool dates stuffed with almond butter

SUNDAY
  Breakfast   Green juice: cucumber, celery, parsley, ginger, lemon, apple
  Lunch       Quinoa salad with roasted vegetables, pumpkin seeds, lemon herb vinaigrette
  Dinner      Vegetable curry in coconut cream with basil, served over cauliflower rice
  Snack       Kale chips (sea salt & nutritional yeast)

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WEEK 3 — NOURISHMENT FOCUS
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MONDAY
  Breakfast   Avocado toast on dehydrated flaxseed bread with cherry tomatoes and microgreens
  Lunch       Black bean and corn salad with cilantro lime dressing, avocado
  Dinner      Mushroom stroganoff with zucchini noodles and cashew cream sauce
  Snack       Berry frozen yogurt drops (blended cashews and berries)

TUESDAY
  Breakfast   Date cinnamon porridge (soaked dates blended with coconut milk, cinnamon, walnuts)
  Lunch       Caesar power salad: romaine, walnut Parmesan, hemp seeds, creamy Caesar dressing
  Dinner      Eggplant parmesan: breaded eggplant rounds with marinara and cashew mozzarella
  Snack       Coconut mango bites

WEDNESDAY
  Breakfast   Carrot cake smoothie (carrot, banana, ginger, coconut milk, vanilla, cinnamon)
  Lunch       Raw sushi rolls: marinated zucchini as "rice," avocado, cucumber, mango, seaweed
  Dinner      Stuffed bell peppers with wild rice, mushrooms, herbs, cashew cream
  Snack       Pumpkin seed brittle with maple and sea salt

THURSDAY
  Breakfast   Tropical smoothie: pineapple, mango, coconut cream, acerola powder
  Lunch       Red lentil soup with lemon and cilantro, side of seed crackers
  Dinner      Cucumber "poke" bowl: cucumber cubes, avocado, seaweed, sesame, lime
  Snack       Guacamole with jicama sticks

FRIDAY
  Breakfast   Matcha chia bowl with mango, coconut, hemp seeds
  Lunch       Ratatouille: layered summer vegetables with tomato sauce and fresh herbs
  Dinner      Thai basil lettuce wraps with mushroom filling and spicy lime dipping sauce
  Snack       Raw cacao energy balls (dates, cacao, almonds, sea salt)

SATURDAY
  Breakfast   Banana berry pancakes (blended oats, banana, berries) with maple and fruit
  Lunch       Kale avocado salad with roasted sweet potato, pumpkin seeds, tahini dressing
  Dinner      Coconut curry butternut squash soup with ginger and lemongrass
  Snack       Hemp seed pudding with vanilla and mango

SUNDAY
  Breakfast   Savory breakfast bowl: avocado, fermented vegetables, sauerkraut, microgreens
  Lunch       White bean and artichoke salad with lemon caper vinaigrette
  Dinner      Raw veggie enchiladas: collard wraps, walnut meat, enchilada sauce, cashew sour cream
  Snack       Frozen grape pops (grape bunches frozen on skewers)

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WEEK 4 — INTEGRATION & SUSTAINABILITY
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MONDAY
  Breakfast   Peach cobbler overnight oats with cashew cream topping
  Lunch       Niçoise-style salad: mixed greens, roasted potatoes, green beans, olives, herb vinaigrette
  Dinner      Stuffed portobello with spinach, artichoke hearts, garlic cashew cream
  Snack       Honeydew melon with mint

TUESDAY
  Breakfast   Strawberry basil smoothie with coconut water and chia seeds
  Lunch       Chickpea shawarma salad with tahini lemon dressing, pickled onion, fresh herbs
  Dinner      Mango curry with chickpeas and spinach served over basmati cauliflower rice
  Snack       Rice cake with cashew butter and banana

WEDNESDAY
  Breakfast   Key lime pie smoothie (avocado, banana, lime, coconut milk, vanilla, dates)
  Lunch       Rainbow summer roll platter: rice paper rolls with peanut dipping sauce
  Dinner      Roasted beet and orange salad with candied walnuts and citrus vinaigrette
  Snack       Dehydrated apple chips with cinnamon

THURSDAY
  Breakfast   Buckwheat porridge with berries, maple, and toasted coconut
  Lunch       Minestrone with zucchini and white beans, fresh basil and olive oil drizzle
  Dinner      Zucchini and yellow squash ratatouille with fresh thyme and garlic
  Snack       Dark chocolate banana frozen "ice cream" (frozen banana + raw cacao)

FRIDAY
  Breakfast   Tropical sunrise bowl: mango, papaya, pineapple, coconut, granola, hemp seeds
  Lunch       Southwest quinoa bowl with black beans, corn, avocado, chipotle lime dressing
  Dinner      Raw lasagna with cashew cheese, pesto, roasted zucchini, marinara
  Snack       Cucumber gazpacho shots with chives

SATURDAY
  Breakfast   Protein power smoothie: hemp seeds, spirulina, banana, almond butter, coconut milk
  Lunch       Mango avocado salad with toasted pepitas and honey lime dressing
  Dinner      Spicy Thai noodle salad with peanut sauce, vegetables, fresh herbs
  Snack       Cashew cheese on seed crackers

SUNDAY
  Breakfast   Banana protein pancake stack with maple and fresh berries
  Lunch       Harvest grain bowl: farro, roasted root vegetables, tahini, pumpkin seeds, herbs
  Dinner      Curried pumpkin seed pate with celery, carrots, bell pepper slices
  Snack       Fresh fig and almond butter

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DISCLAIMER: This content is educational and for wellness planning purposes only.
Not intended to diagnose, treat, cure, or prevent any disease. Individual results
vary. Consult a qualified healthcare provider before making significant dietary
changes, especially if pregnant, nursing, taking medication, or managing a health
condition. RHIA credentials reflect organizational/administrative expertise,
not clinical licensure.
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