A Monks Raw Food Diet Menu – Provide By A Freind Of Creative Health Institute

Day 1: Monday Morning: 

Eat as much watermelon as you like. (not seedless).

Lunch – One large lettuce, cucumber, tomato, and green onion salad with one handful of raw sunflower seeds, two avocados, and a fresh-squeezed lemon.

Snack: 2 mangos. 1 avocado. 3 sticks of celery.

Day 2: Tuesday Morning:

One large honeydew melon. The water of 2 coconuts.

Lunch: 4 oranges. One largel green-leafed vegetable salad (containing at least 3 ribs of celery, cucumber and tomato, 2 avocados with 10-20 walnuts and fresh-squeezed lemon.

Snack: 2 oranges.

Day 3: Wednesday

Morning: Cup of quinoa or buckwheat  blended with 2-3 apples. 10-20 pecans or macadamia nuts.

Lunch: Large salad containing green-leafed vegetables including kale or spinach cucumber, tomato, zucchini mixed salad. Also add some of your favorite nuts or seeds.. Squeeze an orange and/or lemon and mix with avocado and rejuvelac and layer  into the salad as dressing.

Snack: 2 apples. Assorted greens (green cabbage, lettuce, endive). 2 handfuls of your

Favorite raw nuts, or seeds. Make sure they are sprouted if possible.

Day 4: Thursday

Morning: 1/2 quart of freshly-made grapefruit juice.

Lunch: 2 bowls of berries (strawberries, blueberries, etc.). One small lettuce salad with cucumber, tomato and avocado. Sprinkle olive oil on the salad.

Snack: 2 mangos or fruit of choice

Day 5: Friday

Morning: 3-4 oranges (eat the white pith too!). bowl of your favorite raw cereal. Dice up some nuts and dates and sprinkle on your ceral.

Lunch: Large leafy green salad, 1 avocado, cucumber, tomato, okra, zucchini mixed salad. Add high-quality extra virgin cold-pressed olive oil as dressing.

Snack: 2 oranges. Assorted greens (spinach, baby bok choy, endive).

Day 6: Saturday

Morning: 12 oz bowl of  berries (strawberry, blueberry, etc.) with  1 avocado.

Lunch: 1 cantaloupe. 1 quart of freshly made vegetable juice containing at least  green vegetables, apples or pears. Small salad containing green-leafed vegetables including  celery, 2 avocados, and high-quality extra virgin cold-pressed olive oil as dressing. Add several servings of raw dulse seaweed and grated raw garlic to the salad.

Snack: 1 handful of sunflower seeds.

Day 7: Sunday Morning:

The water of 2 coconuts. 1 quart (1 liter) of freshly made vegetable juice containing at least green vegetables,  other vegetables and/or fruits

Snack: 2 apples. 2 ribs of celery.

Lunch: Large salad containing  green-leafed vegetables, 1 avocado, dulse seaweed, and an orange blended with raw, unhulled tahini, as dressing.

Remember to drink plenty of rejuvelac.  Sprout, flax, sea vegetables and sauerkraut should be added whenever possible.

Please send in your ideas for daily, weekly or monthly raw food menus. We will post them and also enter your name into a drawing for a free 3 day juice fast, which will be held in October 2011.



Robert Morgan

Creative Health Institute

Union City, MI

Bobby’s Friend Shares A Sample 100% Raw Food Breakfast & Lunch Daily Diet Menu


Juice (optional) –  1/3 each carrot, celery, and cucumber juice – 8 oz. Energy Soup  -1 cup or more of -Leafy green, cucumber, celery, pepper, tomato sprouts, kelp or dulse. Melon or fruit –  1 cup. 1 to 2 oz. sunflower seeds, pumpkin seeds, or almonds Lunch  Juice (optional), same as above Energy Soup –  Same as above with sprouted mung beans, avocado and at least 1 table spoon of whole flaxseed ground, 1 fruit, 4- 8 oz. seeds or nuts. Snack (optional) – Shredded raw yams, raisins  and carrots, or up to two bananas This program was given to me by a friend who is really into eating by the seasons. You may want to try it. Keep in mind you should also have energy soup with each meal and don’t forget the sea vegetables.  The winter menu should include more seeds and nuts along with more sprouted grains. Wishing you vibrant health and happiness, Bobby Robert Morgan Director Creative Health Institute Union City, MI

Creative Health Institutes Sample Raw Food Diet Meal Plan

Basic meal plan: 

Breakfast – Energy soup – use standard recipe & Sauerkraut or you can interchange the energy soup with a fruit smoothie or green smoothie, containing four or five cups fresh fruit and green vegetables always put in the sprouts, along with two to three cups water or rejuvelac. Make enough energy soup or green smoothie so you can have them with meals and snack throughout the day.  Also be sure to make kelp/dulse and rejuvelac a part of your meals.

Snack – Raw nuts, fresh fruit such as oranges, apples, grapes, peaches, plumbs or pears.

Lunch – Large salad based on green leafy veggies, including celery, tomatoes, any color bell pepper, and avocados, sprinkled with sprouted sunflower seeds and any of the raw nuts you would like.

Desert – Two cups berries, or another fruit of choice

Beverages – As much water as you’d like, freshly squeezed fruit juices, freshly made vegetable juices and rejuvelac.

This diet is based in green leafy vegetables, fruit, sprouts, nuts seeds and other vegetables. You will get your protein from nuts and seeds.  Anytime you can blend the foods, do so as this will make them easier to assimilate.  Also try to sprout as much of your food as possible and as a minimum always soak your nuts, seeds and grains.

Make sure you have a good variety of produce so that you will have a wide range of vitamins, phytonutrients, minerals and carbohydrates. Avocados, olive-hemp oils, nuts, and seeds will provide you with the necessary fats.

I wish you the best health ever!

Robert (Bobby) Morgan

Creative Health Institute

Union City, MI



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