Kris Carr Meal Planning

My Crazy Sexy Meal Plan


Picture this: It’s 5PM, you just got home from work, everyone is hungry (including you) and the fridge is a wasteland of limp lettuce and condiments. What now? Frozen pizza party? Take-out menu roulette? If you’re facing this conundrum more often than not, it’s time to end the madness. And it’s soooo much easier than you think.

In this blog, I’ll walk you through the planning process step-by-step AND give you a super snazzy printable planner. Then it’s up to you to make some magic at the grocery store/farmer’s market and in the kitchen. I know you can do it. Especially with my one-page Crazy Sexy Meal Plan PDF by your side. When you begin planning your meals ahead of time, shopping with a handy list, and cooking with the future in mind, your whole life shifts (mine sure did!). Better time management and prepping skills will help you stay on track and turn your “what-the-hell-do-I-make-for-breakfast-lunch-and-dinner?” stress levels way down.

When you’re the conscious captain in your kitchen, you’ll feel better mentally and physically. That means less garbage (and excuses) and more love in your belly. You feel centered and grounded because you’re ahead of the game at home. Not to mention, it just feels so darn good when you’re feeding yourself and your family (if you’re cooking for more than one) home-cooked whole foods and sending them off with super-fuel leftovers the next morning.

Here’s my recipe for meal planning success:

1. Find recipes. Pull those dusty cookbooks off the shelf a couple times a week and pick out a variety of recipes that you think you and your family will enjoy (I usually choose 3-4 at a time so that my grocery shopping trip covers 4-5 days). A simple Google search for something like, “healthy vegan dinner recipes” will come up with more delicious options than you could ever imagine. Oh, and did I mention my cookbook, Crazy Sexy Kitchen? Wink, wink. Be brave and step out of your comfort zone. If you’re a newbie in the kitchen, you’re going to have to experiment. Don’t fret. You’ll find some go-to, crowd-pleasers in no time. Throw in a new recipe each week to keep you and your family excited about coming to the dinner table.

2. Plan your week. Mostly, I eat simple meals for breakfast (a green juice or smoothie, avo toast, oatmeal with berries, etc.) and leftovers for lunch. Dinner is where the magic happens in the kitchen. Cooking double batches of stews, soups and sauces is a major time saver. A couple times a week, I simply defrost a hearty soup and pair it with a symphonic salad. Voila! The other 4-5 nights, I cook — whether it’s a quick 20-minute meal like my Penne a la Vodka or a more involved recipe from one of my beloved cookbooks. In the interest of not wearing myself out, I plan accordingly, probably cooking every other night — rarely more than two nights in a row.

3. Make a grocery list. Use your meal plan as your guide. After you’ve filled in your whole week (or 3-4 days if you shop twice a week like me), make a list based on the recipes you’ve chosen and of course skip the items you already have in the fridge/cupboard. Often, I already have more than half the ingredients in my kitchen. That’s another awesome part of meal planning and cooking regularly: Your kitchen will soon be well stocked and your grocery bills will shrink.

4. Get cookin’ & prep ingredients ahead of time. Now it’s time to prep and cook. If possible, get ahead of the game over the weekend. Cook a couple meals on Saturday or Sunday and you’ll have a couple weeknight dinners taken care of! Make your evenings even easier by prepping part of your meal ahead of time. Can you throw together the sauce or slice some veggies in the morning? Maybe you need to take that chili out of the freezer so that it’s defrosted just in time for dinner. If your partner gets home a little earlier, can he or she get the rice pasta boiling? Get the whole family involved. Make your kitchen a place for everyone to become a part of the cooking process. Let go of control and let your whipper snapper stir the sauce or measure the ingredients. Shake, stir, break all the rules!

5. Sit down for a mindful meal. Light a candle, turn off the TV, and tune into each other or yourself. Experience the flavors on your plate. Give thanks for the good things that entered your life that day. Pat yourself on the back for putting a nourishing meal together like a pro.

meal plan

Make it your own. Scribble, draw, fill those boxes with meals that’ll thrill your palate. Use my example as inspiration, but by no means a prescription. It’s time to make magic in the kitchen YOUR way, so get frisky friends.

Your turn: I want to hear from you. So fill out that meal plan and let me know how it goes!

Peace & passionate planning,

Kris Carr

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129 responses to My Crazy Sexy Meal Plan
  1. I have always loved food. Having grown up in a different country the process of food preparation (getting the tomatoes, onions, potatoes from the garden, washing all veggies, chopping them up and then the actual cooking of the food) was a very big occasion. It brings back a lot of wonderful childhood memories. Food in some way becomes a spiritual practice and that is why i love it when you say sit down, light a candle and really enjoy and savor the taste of the food you have cooked. That to me is an offering of gratitude. P.S. I love avocado toast, with some sea salt and olive oil…yummy!!!

  2. Yahoooo!!! This is an answer to a prayer ….from last week so God is really good.
    I will start my family meal plan today.
    Thanks for all the info :-)

  3. Thanks for all the information you continue to share with us. Please keep it coming. I’m going to put your menu planning to work this week. I’m new to juicing and you have help me learn so much!!!!

  4. Thanks you so much for the meal plan. It will really help with meal planning!

  5. Yeah!!!! Something else for me to draw from. About 2 yrs ago I changed my eating habits, vegetarian/vegan. My husband is so NOT changing his eating habits, being from South Texas. However, it is a daily challenge cooking for the both of us. Oh well life goes on and thank you for all the info you give us.

    • Beckie – your comment about your husband and his roots made me think of Rip Esselstyn’s Engine 2 Diet – he’s a firefighter from Austin (more central than south, granted) but he knows how to make “manly” plant-based food. Have you seen his book or website?

      • oh this is interesting. I will look at this Rip Esselstyn’s for my boys (teenagers). They really do not want to eat my food nor to taste any of my veggie cuisine. thank you for sharing.

  6. Hey, thank you, Kris ! Good idea ! You are always offering us something interesting… a reflexion, an idea, a recipe, a pat in the back… Big hug to you and your team !

  7. Thank you so much! I believe that meal planning is the simple yet most ignored part of staying healthy. I agree that keeping it simple works! I also do your idea of having frozen ahead-of-time soups with a hearty salad at least once a week. We do crockpot meals or soups 1-3 times per week…works great for making yams and potatoes that are perfect by dinner. Going to give your chart a try. Thank you Kris :)

  8. Thanks Kris , the meal plan is a great tool. BTW Pasta a la Vodka is Ah-mazing!.

  9. Essential for eating well-thy! Unless hosting friends or serving a super perishable, I don’t actually assign days to my meal planner to allow for more moodiness and surprise social eatings. And I play the game of at least one new recipe each time I grocery shop to make it all more fun. I think you’ve an app in the making, don’t you!? Look forward to it!

  10. Along with saving me time and energy, I find that meal planning saves me TONS of money, too. First, I don’t waste the food I buy, but I also don’t buy a lot of extra stuff either.

    I used to go to the store every day to buy stuff to make meals, and invariably, I’d buy what I needed to make my meal PLUS a couple of “fun items” like fancy dark chocolate or snacky stuff. That added up to something like 10 “fun items” per week, and LOTS of extra money spent. When I only go to the grocery store once per week, I still get a couple of fun items, but I manage to make them last the whole week.

  11. Another gold nugget!

  12. Kris.. Just found you a few months ago..WOW.. u r a rock star! Several things to share:
    Walking with a friend, Nancy with cancer..we talk about you all the time.. u are an inspiration!
    The COOLEST PART ABOUT IT… Nancy invited 5 friends to my home and we had a CRAZY SEXY KITCHEN COOKING CLASS to explore your book!! OMGOSH.. we all learned so much together… next time I will incorporate this meal plan into the teaching plan!
    Thank you for your dedication to us all!

  13. Love it! Greetings from Sweden

  14. Love this idea! I make a batch of steel cut oats on Sunday in my rice cooker and when done put into containers. Then I put dried cherries and cinnamon in a snack size bag. Leave for work and grab one – easy peasy!

  15. Thank you for the meal planner Kris. I have a question about how to plan if your schedule is crazy. Mornings I can take care of easy, but once the day starts, nothing is set in stone. I’m a computer network engineer and I travel to my client’s sites. Which means one day I will work through lunch and/or dinner – scavenging whatever is in the vending machines for dinner. Another day I may work through the night. Another day I may have planned to eat at home and have made a lunch, but a computer system breaks down and I have to be there ASAP. Another time I have to eat out. And sometimes on my way home, tired, in the evening, drive-thru sounds appealing, just eating in the car. Any suggestions?

  16. This is just the jump start I needed! I have gotten off track with my planning, which means my food intake (and my family’s too) has gotten off track. The good thing is, being off track for the last couple weeks has really shown me how great I feel mentally and physically when I am on track. Thank you for the reminder!

    I am glad to see in your plan how often you have green smoothies. I don’t have a juicer (yet) and have green smoothies for breakfast about 3-4 times a week. In the back of my mind, I have been feeling like I would be better off with juice. Seeing your plan ups my confidence in what I’m doing.

    BTW – Crazy Sexy Kitchen is wonderful! I have found great recipes my whole family loves which includes my three elementary school aged kiddos! Not always an easy task. :). We’re getting there!

  17. Thank you for sharing. I am undergoing chemo and I have three days where food just tastes horrible and am really unable to eat. Even green smoothies don’t sit well. I would appreciate suggestions on how to keep nutrition up, I really don’t want to have to drink Boost or Glucerna (I am diabetic and on insulin). I drink teas and water on those days. Thank you!!!!

    • I apologize…I get chemo once a week for three weeks and one week off. So this is an ongoing problem. Thank you again!

      • Hi Kandy, I can’t speak from chemo experience but my father had stomach cancer and found eating a challenge and I have had severe digestive issues from long term pain med use and multiple surgeries and just seeing the light. My father hated Ensure products but found homemade soups including bone stocks very helpful (sorry I know this is not vegan), I also find these helpful. My hubby does a beef bone run to a local organic farmer (where we’ve seen first hand how the animals are raised ) and simmers them over about 24 hrs with filtered spring water and what limited veggies I can tolerate to extract the nutrients. Only recently was I able to add a bit of dried thyme for iron. We let it cool in the fridge and remove the fat and veggies. I’ve read the stock from grass fed beef bones helps digestion and even sleep. I do say a silent thank you to the cows who gave up their life to provide food for me. I can’t digest meat and sip the plain stock but you could add soaked red lentils (very mild) and any mild veggies then blend and sip. I also stated juicing very slowly after reading Kris’s blog last year and its going well but it’s a process. I’m still only able to tolerate maybe a cup of cucumber plus asparagus in the morning and add a bit of warm water to avoid hurting my stomach….my GI doc said warm liquid is more soothing to your stomach and helps digestion…just sip. I’m sure this website has some great recipes you could modify to be easier to digest right now than smoothies which are great but can be hard to process for sensitive systems. I even resorted to baby food at one point. There are also good teas like fennel that you could SIP warm especially at morning and before bed that would help (Google best teas for heart burn to start). BTW I’m hypoglycaemic and also have to be very aware of sugars, even ‘natural’ ones which my doctor assures me my body still sees as glucose. I. Sure you’re already know that smoothies can be very high in sugar. I hope some of this helps.

        Best wishes,

      • Hello,

        When I had chemo, my breakfast was always 2 orange juices. than after a while some oat with oatmilk, or almond milk, then after a while, a veggie soup, than after a while something like a cracker (no bread), then in the afternoon, i was sick, throwing out…. BUT I kept eating !!!
        no yoghurt, no diary products, not good for the stomach, no coffee !, only tea,
        lots of water, really lots,
        i did not loose any weight, cause I kept eating, I was so focus on that matter, that I was eating bits all the time. So this is my advice during chemo, eat small, but many times, and avoid all sugary things, except from ice, sometimes, ice cream can calm it down, sometimes not.(throwing up the ice yeah… hard but ok it is only temporary )

        I pray Some one will find a cure for cancer. my message to you: Never ever give up !
        I am cancerfree now and was diagnosed 4x times with cancer.
        May god bless you,

      • Jo and Sophie thank you for your input…I was talking to my husband this morning and saying i thought maybe I should make a good broth for those days. I am getting a crockpot and think that would work well for the bones to simmer in and we do have a local organic grass fed farm in our area so I will be looking to them to purchase bones. My smoothies have always been pure veggies with only a lemon in them due to the fact of the sugar in most. I really love them but I also agree the warming liquids seem to sit better. I also have a variety of teas that are good too. I have not been sick with the chemo and for that I am grateful. My cancer is very rare, incurable and we are maintaining with chemo. Sophie it is true, never give up and stay as positive as can be. Thank you both for your words it is much appreciated.

      • Kandy, a crock pot is awesome for doing bone broth…set and forget! I have heard some may just simmer a bit higher and with stock you barely want to see bubbles so just take a peek the first go round. Plus if you add 1-2 tbsp apple cider vinegar to the water and soak the bones for 30-60 min before heating it helps pull minerals out. I use Braggs. And, no never give up! My mother-in law is in her 70’s and in the last few yrs has survived two rounds of bone cancer with partial jaw removal, radiation and now dementia and ALL of her docs expectectations. She’s a tiny thing and very refined but farmer wife tough. She can be up and down but still has a sparkle in her beautiful smile and LOVES her sweets and Sherry. Sigh…she’s my inspiration! Keep on being farmer wife tough on your cancer but kind to your soul. I’m sure Kris would agree.

        Sophie…so glad your able to get enough food down. It’s not easy is it? Go girl!

  18. Kris,

    You are a genius! God bless you for all that you do in this world.

    My wife and I will definitely use your Crazy Sexy Meal Plan. Your sheet is simple yet fun, which enables us to consistently use it on a weekly basis.

    Thank you, thank you, THANK YOU!

    With love,


  19. I LOVE it!
    Half the time I make a shopping list and then forget which recipe I was going to use it for and then that thing goes bad in my fridge..,. I am TOTALLY going to use it and it will make my working mommy life much easier :-)
    Thank you

  20. This is so awesome! Thank YOU!!!! :)

  21. Kris,

    Thank you so much for the Meal Plan. I have tried to go Vegan before, but I have gotten overwhelmed with all the information and resources for meals and foods to use.

    I am once again trying this lifestyle because I want to be healthier, and see no reason to hurt or kill animals when I can eat this way.

    I love your bright and cheery demeanor. It helps just seeing your journey and I don’t feel so alone with my lifestyle changes.

  22. Thank you for the meal plan, Kris! I’ve been wanting to know what you eat during the week and here it is-thank you! I love planning our weekly meals, but sometimes I get in a rut. I will definitely use your meal plan next week! Thanks again and I just love your new cookbook!

  23. Yay!! I’ve been trying to make my own version of this recently, but yours is so much better, and prettier :) Thank you!!

  24. I already did this for myself, but now I have a fancy pantsy piece of paper to put on the pin board in my kitchen. Looks much nicer and really professional 😉 love, daphne

  25. Hi I tried to sign up for your Crazy Sexy Revolution and Crazy Sexy Manifesto….could you please let me know how to do this..
    Thank YOU and looking forward to getting started….
    Blessings to YOU

  26. Thanks for this, Kris. Crazy Sexy Kitchen cookbook is fantastic! Over the holidays, the large extended family got together. Everyone had different eating habits. I incorporated a number of your recipes and they were favorites at every meal. Holiday meals, now with new memories. Continuing to use the cookbook in weekly meals and loving it. Thank you.

  27. 125 recipes in and now something to keep me organized! It is never too late! Love it, thanks!

  28. I love this! I have been making weekly meal plans for nearly 10 years now and it has made my life so much simpler. I would advise, however, that you hide your meal plan from your family or they will take you to task if you go off-schedule. I mean, sometimes Wednesday roles around and you just don’t feel like making that curry you had on the plan :)

  29. Love your easy simple sexy advise..I have started drinking smoothies for breakfast and feel better..which also makes me eat better during the day..
    Thank you!


  31. Such timing Kris! I actually sat down w/ both of your books to review our busy week and to pick out a few yummy recipes. This is SO helpful-thanks a ton! And thanks for all you do & ur happy spirit–I brag about you all the time! xo

  32. I prefer savory in the morning so I love having avocado, tomato toast in the morning a few times a week.
    Doubling the recipe’s for dinner to have as leftovers is a great recommendation…it’s something I do as well. Thanks for sharing your tips!

    • I so wish I could be like you and want savoury in the morning but my peri menopausal hormones and inherited sweet tooth genes from my mom (she saw the main meal as just a required nuisance for dessert!) I crave carbs in the a.m. I do find if I take time to sip my green juice first it helps but just like mama I’m bee lining for the carbs (which in my case right now are incredibly bland)…LOL! I’m hoping this blog and others stories will keep inspired on my path to wellness.

  33. Hi Kris, I love your attitude and energy! I own/read Crazy Sexy Diet-and have enjoyed a good number of the recipes (my favorite is the Buddha Bowl), am reading Crazy Sexy Cancer Tips right now & have started trying some of the recipes in Crazy Sexy Kitchen.
    I have a couple questions in regards to this menu & planning. I am confused about the food combinations I see listed and also about the nutrient & enzyme quality of frozen foods and leftovers. Soups & stews also lend for “overcooked” veggies after a day. I am in the process of healing my body through diet and natural remedies alone and want to do what is best for this process-I have a big challenge ahead but am up for it. I would appreciate any input you could give me in this regard.
    You are a shining light, thank you for your contribution to our world & the arena of healing,
    With gratitude,

  34. Thank you sooo much!
    Much love from Belgium…

  35. That’s exactly what I needed to hear today. I had been feeling frustrated that I haven’t been preparing as many vegan meals as I would like (trying to make the transition from a wholefood carnivore diet to a purely vegan one).
    Love the meal planner. Any possibility for this to be an app for an iPhone. Now that would be sublime!

  36. I’m glad to see I already do this! I look forward to the day I will own a larger freezer; at present, mine is teeny tiny so it barely holds a couple of bags of frozen vegetables. But when I can, I freeze as many leftovers as possible.

  37. Love Love Love!! Thank you!!!:)

  38. This is an awesome idea. I tend to be lazier in the coldest winter months and get into the habit of ordering take-out too often. I also like your idea about leftovers….buying lunch in NYC everyday adds up…and usually isn’t even worth it.

    Thanks Kris….I heart you! xo

  39. This is wonderful! Thank you!

  40. I just love you! Thank you so much for the planner it will help TONS!

    You rock so hard it’s insane!

  41. I love all your intentional information that is presented with a positive vibration!! Not fussy, but fun…as a perpetual list maker, I love to plan ahead with a simple app called Any List. When u add items it categorizes the items (vegetables, spices, etc) of course things like seitan have to be added manually.u can also share easily with the spouse by texting or email. I get out of the store with what I need & not a whole lot more & it is speedy too!

  42. I love your shopping list— looks nearly identical to mine! And yes! cooking on the weekend for the week ahead or when I get up is the only way I get a variety of home-cooked meals w/o stress. I am in school to become a health coach (through IIN) and its a big review for me b/c I’m 51 and got into healthy foods a long time ago but your film really inspired me to get a Vita Mix and my green smoothies are getting better all the time! also… I like this meal plan idea to share w/ future clients- and I’ll be turning lots of them on to your book and website. Thanks Kris!
    By the way, I’m in Albany NY and I facilitate drum circles with women and mixed groups. They rock! Did one for One Billion Rising at Saratoga’s Museum of Dance.
    (my name is Chrys too- just spelled differently:)

  43. I’ve been saying I need this for a long time. Printed 10 copies. I’m given it my best shot. Thanks Kris! This is awesome!

  44. Thank you for the meal plan template. Something I so need to do better. I stress too much or make a meal plan and don’t stick to it. I need to make it easy so I do.

  45. please help…the link download the meal planner is not working for me.

  46. This is great Kris! Thank you for sharing it! I look forward to using it.

  47. Wow thank you so much Kris! I am going to try this on my next shopping trip. Will work perfect with my new CSK book I recently ordered!

  48. Kris, I love this, now you need to help me meal plan for the whole family!! Thank you for always being such a great inspiration and giving away the knowledge you have.

  49. Thanks Kris you always have amazing stuff to share !

  50. Love it! I’m a massive list maker and planner and it really does make such a huge difference!

  51. Thanks kris! I’ve been eating Vegemite on toast for dinner 3 nights in a row, I go through stages when I just can’t be bothered and your sexy cookbook just sits and waits for me to get motivated again and pick out another scrumptious meal. This meal plan will help me keep consistent and motivated <3

  52. thank youuuu!!!!! God bless you in everything:))

  53. Thank you, Kris, for your heartfelt inspiration! I am very much a meal planner as you are…I use my Google calendar and grocery shopping app to keep all my info ready for shopping and meal planning. It makes it so much easier for both my husband and I to know what we’re eating ahead of time and to work together to create delish, nourishing food for ourselves and our two beautiful girls. :)

  54. I switched to putting a menu plan on my fridge weekly and it saves so much time and more importantly planning ENERGY! No longer do we have the conversations of “what’s for dinner” we all know what it is and that we should look on the board. Leftovers are designated for lunches (saving tons of $$$) and we find that we use all the food we buy now. Having a weekly meal plan also lets us have healthier meals and know when we are going out to eat so we can plan accordingly.

    Try it for a month — it is something worth changing!

  55. Thanks, Kris. It will be very useful for me.
    You are amazing.
    Love you.

  56. Thank you for all the HEALTHY recipes

  57. Thank you for that Kris,
    We do cook extra but I like all your other ideas.

  58. REALLY diggin’ this Kris. I do so much better eating healthier and definately spend less at the grocery store when I have a list. Just thinking about having each weekly meal figured out in advance makes me feel less stressed already. Gotta’ run. I’m off to print my CSMP!!

  59. This couldn’t come at a better time! As I gear up for my 3rd round of chemo treatments within the past 2 years, I have been preparing to approach it with a better/healthier meal “PLAN” and “SCHEDULE” than I have done prevously. My husband will be doing most (if not all) of the shopping and food preparation, as he has done for me during my last two rounds of treatment, and this will make everything a lot easier for the both of us. This wil resolve his quandries of what, if and when I might want to eat. I will print and fill out this great CS Meal Plan schedule with Tips and Shopping List (with simple recipes attached) and ready for him when he makes his trips to the grocery store. Thanks for everything you bring to the table to encourage healthier eating.

  60. I love the meal plan! It feels good to be better organized. Thank you!

  61. I am very excited about this & will start using for my menu planning for next week.

  62. Meal plans = <3

    I did this for myself and automated it so I don't even have to think about it anymore! Took a lot of work, but definitely worth it. I totally agree – when you're driving (or walking, in my case) home from work at 6pm and have no idea what to cook, it's a totally un-sexy downer. Having a plan is uber important. Thanks for the post!

  63. Thanks Kris! This is a helpful little tool. Planning ahead makes all the difference with my family. I have also hung a dry erase board inside my pantry door that I use to plan dinners, lunch boxes and make grocery lists.
    Sometimes you need a place to just jot things down right when you think of them and that usually happens when I’m in the kitchen.


  64. I do something similar and it works really well if I can stick to it. However, I print a monthly calendar and put it in a plastic clear sleeve and then write the menu on post it notes with the cookbook and pg number. It never fails that plans change mid-week, then I can rearrange post-its without destroying the calendar. Also, I hope to come up with a year’s worth and then only have to go back and pull post-its forward to avoid drowning in recipe books searching for recipes. Now i just have to work in the healthier recipes! Tried your Penne a la vodka and the kids LOVED it! Thanks for all you do.

  65. This is EXCELLENT. Thanks so much. My biggest issue is lots of food goes to waste because I over shop. Shopping twice per week will solve this problem. Also, planning the meals for the entire week will make life sooo much easier. When we don’t plan in advance, we often end up eating crap, or eating poorly balanced meals.

  66. Kris!! I am on day 2! I feel so empowered and in CHARGE! Thank you thank you for inspiring me to finally do this! I am trying to clean up my Psoriasis (my Shit Pickle! LOL!)) and I am going to chronicle my journey. I’ve been GF and Dairy free for almost 2 years but when I goof up and go back to it, my skin flairs. I think giving up the meat, wine & coffee may do the trick. I hope so… thank you again! xo Nancie J.

  67. What a wonderful way to keep us on a plan to better health. It’s awfully tough to do with such busy schedules! You might want to check out this course from the online cooking school, Rouxbe called Plant-Based Cooking. Rouxbe is different than most other websites in that it focuses on cooking techniques and methods vs. just recipes (although they do have some wonderful recipes within the course!). It also talks about how one goes about changing to a plant-based diet, and how to talk to family and friends, how to choose restaurants, etc. It’s really an awesome resource. I posted the link below so you can see what is all about. Happy cooking everyone!

  68. I was not able to sign up, it said to contact you.

  69. Stuff like this helps so much – thanks Kris!

  70. Wow Kris, I have to say a HUGE thanks for this. I’m not sure if it was the pretty colours, the beautiful fonts, or just the great tips. This guy has been up on my fridge for two weeks consecutively. I have now explored my awesome cook books and found some new recipes. Also, I am a personal trainer and have handed this out to almost all my clients. One girl sent me a pic of all her healthy choices at the grocery store…all thanks to this incredible PDF. Great job, thanks for your generosity!

  71. Dear Kris,
    You are such an inspiration to everyone who wants to heal themselves. I have been a true believer that “Food is our medicine” which I picked up from my mom when I was a little girl growing up in Sri Lanka. We had no super market food, no frozen food and definitely no fast food chains….only small family run restaurants that cooked fresh food everyday! When we got sick, my mom made us all sorts of herbal concoctions and we rarely had to see the doctor!

    Since moving to Vancouver, BC(Canada), I have been sharing this philosophy and also teaching mostly-vegetarian and ethnic inspired cooking classes for nearly 20 years .I find it hard to understand that people today are so crazy busy, that they have no time to feed themselves!! Where has the survival instinct gone? Even animals in the wild learn to feed themselves on healthy, wholesome and natural foods! Most of the young ones today simply can’t bother to prepare their own food — and believe me, spend half their earnings on buying ready-made food.
    So I am starting a new series called ‘Healthy-licious Eating’ – vegetarian/vegan with minimal cooking, that I am hoping will appeal to busy working people who have no time to cook! I really like to introduce this course to Vancouver and several neighbouring towns.

    Chris, I have been following you for awhile and am a greater admirer of your dedication, wisdom and courage. I love the way you write your newsletters – light-hearted, funny, and appealing! I would really like to tap in to your marketing tips and wisdom on spreading the word about my courses.
    How do I enrol in your B-School?

  72. I just wish it was in a form that I could type my plan into it and then print it off.
    For many, i.e. those with bad handwriting or arthritis, the computer is easier than the pen.

  73. Thank you for this post! I SO needed it. I’m in my 30s and just started having some reflux issues and some health challenges pop up. My diet is the traditional, meat and dairy, etc.. I am a mom of two boys (4 and 5) and my husband and I are changing our diets to a more plant-based diet… and we are attempting to teach the kids as we go along. My challenge is finding healthy recipes that they will eat too! I am going to follow this EXACTLY until I get into my own groove. I love your books and empowering journey. Thank you for all you do!!

  74. Thank you so much for sharing the plan! I have already printed it out and my husband and I are going to have a sit down this weekend and get stared on making an awesome plan for the week. Yay :-) You are a true inspiration and thank you for sharing your recipes online. They rock and so do you!! Would love to have you come and share your wisdom with us here in Iceland. How about that??

  75. Awesome. The leftovers lunch is so key!

  76. Looking forward to trying this new to vegetarian food

  77. Love the sheet! Forgive me, I am new to the site, and I may have missed it, but what does the LO in the lunch row stand for?

  78. Where have you been? :) :)
    I am so beyond grateful to have found you and your website! As I sit here tearing up in gratitude for someone who really “gets it”. Thank you! Thank you! Did I say Thank you???
    Ahhh, in gratitude!

  79. I’m really drawn towards the raw-foodist diet ever since I started working for the company E3Live…I’m so inspired by all of this…
    Which is the best way to get started?

  80. I LOVE the Crazy Sexy Meal Plan!!!!
    It has taken stress out of my Sunday grocery shopping and made my nights a whole lot easier!
    You are the BEST!!!!

  81. Your ideas resemble my own, thanks for organizing them. :) I have green smoothies for breakfast, goji berries and raw almonds for snacks, salads for lunch and “make magic” for dinner. I found your site by searching for a meal plan. Meal planning makes things a lot easier. No wasted food!
    Thank you!

  82. Thanks Kris I need to start planning better. We are drinking more fresh juice and trying to eat better, whole foods and gluten free. It’s a little more work and takes a little more planning but well worth it!

  83. Kim said on April 2, 2013

    Thanks so much for the meal planner, Kris. I eat out and get delivery way too much and foods in my fridge tend to get wasted a lot. I need to get organized and this is just what I need.

  84. Hi Kris,

    I am so excited to find and purchase your cookbook. I have been dealing with health issues and after following an anti-inflammatory diet and getting great results with it, I really look forward to trying out your recipes. Thank you for the planner! This will really help a lot.

    Question for you: I absolutely ABHOR cucumbers and you have them in so many of the juices and smoothies. Any suggestions on a replacement?

    Thank you for all that you do!

  85. Iam studying nutrition , so I’d love new recipes :-)

  86. I LOVE LOVE LOVE this meal plan! Kris you’re a miracle worker. April of Last year I was diagnosed with Lupus. I have had a very hard time dealing with this, I am only 20. You help me so much, with your blogs and books. I am forever greatful. My health is improving I am starting to feel normal again.

  87. Hi! I’m new to this diet and I have a quick question. Should I drink a juice/smoothie with each meal or only in the morning?

    Thanks so much! :)

  88. Ok this is totally a tangent here, but Is the meal plan in your actual handwriting? The reason I ask is because I have noticed recently (& I am not sure how old you are…) as I happened to see handwriting by friends between approx. ages 35-40 (including my own)… I noticed it was almost identical handwriting! If you look at the very start of Gwyneth Paltrow’s new cookbook… you will find it hard to differentiate between your handwriting and hers. After seeing Gwyneth’s and now yours and I seriously wonder if this is a reflection of how handwriting was taught to this particular age group. It is VERY odd. Anyhow just something I have been noticing… you should take a look at Gwyneth’s book so you see what I mean. :)

  89. what kind of a juicer do you recommend? Your juicing ebook didn’t really say. I am purchasing a used Vitamix

  90. Do you have any affordable meal ideas/recipes? Eating organic and plant based meals can get pricy and I am trying to find some staple meal ideas that are also affordable. Thanks!

  91. How do you make kale chips and what do you put them to store them? I want to start the day with a green juice but I seem to run out of time in the morning. any suggestions

  92. Thank you so much for your lovely self, my life is changing and it feels empowering! yey! I have just made a weeks meal plan, shopped, filled the cupboards and fridge and am HAPPY! Your post is confirmation for me. Thanks again!

  93. This is so helpful, thank you. Usually I seriously don’t like grocery shopping but I just got home and am realizing I enjoyed it. I also am excited about trying these recipes this week.

  94. Great information. I have 2 questions if you can provide why you eliminated coffee. I have reduced my caffeine to 1 Extra Bold Organic Paul Newman’s famous K-cups since Extra Bold really provides a little less caffeine because it is roasted with high heat but it does have 9 vs 7grams of coffee. I am reducing because it takes calcuim out of your bones!

    Second question is if you eat all of the things you put in your green smooties, do you get the same nutritional value? I really like to eat these great vegetables, ect vs drinking it.

  95. Hi there
    So I’m sat in bed, with your books and web page…………. Ths is the first time in I don’t know how long that I’ve done this on a Sunday morning. My beautiful black cat is cwtched up with me. I’m about to start writing my ‘new’ shopping list and I’m craving for a slice of granary toast with marmalade and a fresh black coffee…….. Is that so bad………Lisa x

    • Well I made the coffee…… smelt great. I threw it and opted for herbal tea. Had the toast but with nut butter………. Not quite the same but I’ll get there x

  96. Love this form..thanks a bunch.

  97. I love the fact that you are still with us. I saw your story on tv and was fascinated.

  98. Is following the crazy sexy diet safe for nursing moms?

  99. I cant figure out what to do next for my site, is manual linkbuilding really
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  100. Thank you Kris for constantly thinking of us

  101. K said on April 29, 2014

    Hi Kris!

    Love the meal plan, thank you!! I was wondering, living in the northeast, if you might have any tips on staving off lyme disease carrying ticks naturally, that have worked for you? I know we are in epidemic areas and thought maybe you might have some good info to share??
    Thank you!!

  102. I do pretty much all of this (need to work on the leftovers for lunch more) and as a result of going through cookbooks and saved “one day I’ll try this” recipes, I’ve started a binder of “winners”: it’s a mix of quick go-to recipes and favorites that will fill the freezer. So the weeks I don’t feel like experimenting with a new recipe, I can go back to tried and trusted.

  103. Thank you for sharing this! One of the ways I haven’t been setting myself up for success is that I haven’t been planning as well as I should be, and I’m hoping with this resource, I will be able to create a framework for success. Thank you for being you and for all that you do, Kris.

  104. Started reading your book(Crazy Sexy Diet) haven’t been able to put it down. Thanks for the tips on cooking. I am changing my way of eating slowly , and I am loving it. You are always so helpful. Please keep it coming.

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  106. I love the idea of a meal planner! Thank you! I have a lot of cookbooks (both of your books, of course) and it can get overwhelming. I discovered a site where you can enter all of the cookbooks you own and then do searches by ingredient, recipe title, etc. (eat your books) If the book is indexed in their library it lets you see what you need to make it – so you can see what you might be missing. It does not give you the recipe, you have to have that cookbook but it really helps to see what you have and find recipes you may never get to or have forgotten about.

  107. Like the idea a lot. What does LO mean on the chart?

  108. So glad to have read this. Currently on day 9 of the 21 day vegan Crazy Sexy Detox. I have been following ‘what a week might look like’ menu from the book for my first week – and quite frankly I’m wondering where my accolade is… Literally, metaphorically, spiritually, physically.. My relationship with my husband is suffering because of all of my time spent on shopping and cutting vegetables for these gourmet meals and I’ve had little quality time to spend with him except when im sharing my gourmet creations. Friends? What? Building my freelance career has taken a big hiatus and I’ve been trying not to resent my side job for all the time its taking me away from the kitchen. Yes my husbands tried some of the food and he likes it, he’s also totally supportive, but now I’m realizing it’s better to save the double batches for myself for the next day saving time and money. I’m losing out on the other legs of the chair, the metaphor in which you Kris, use for life. The legs, aka my mind, body, spirit and daily practice are breaking and the chair is toppling because too much attention is being spent on the seat which is as you say, diet. So it is refreshing to see your meal plan above after I have been blood sweat and tearing in the kitchen over these gourmet meals wondering how the hell you live like this. This Crazy Sexy Detox is making me crazy but certainly not sexy. I am losing muscle tone and my flesh feels weak – yes I wake each morning and my legs feel slimmer, this is a nice sensation but my arms are soft, my stomach feels bloated and I’m saying hi to a new not very sexy new chin. Now realize I do not have to stress about all of these time consuming sometimes three course meals, losing out on so many other parts of my life, eating chilli and lentil soup doesn’t sound half as rich or complicated. I would like to maybe try and stick with the vegan or vegetarian way of life after the detox so knowing it doesn’t have to be complex or loaded with startchy carbs and fat (even ‘good carbs’ and ‘healthy fat’) is encouraging.

  109. xxxxxxxxxxxxxxxxxxxxxxx

  110. what if you are only cooking for yourself?? Not a family….

  111. Check out Careot meal tracker app that help you … your nutrition intake, and help you pick and choose a healthy diet plan.

  112. I have cut out meats dairy
    First day had a headache but am good now
    Am gonna do meal planning and again on track
    Making desserts from your website,
    Thank you and God bless you

  113. This is a must for recipe lovers. My wife loves making different kind of recipes, and it happens when she forgets some of the stuff needed for recipes. I will get her this sheet. Thanks for sharing.

  114. Dear Kris

    I loved your meal planner for the week. I have downloaded and printed. I find it somewhat easier to discipline myself to a similar eating plan for the weekdays, with variants on the weekend. Makes it easier for workdays.

    I also used your shopping plan, to shop on Saturday to ensure I had all I needed. I liked your blog which said, SET a DATE. Which was what pushed me – I set the date of the 1st Sept, and my meal plan is entirely plant based, with no meat, no wheat, no dairy, no fats other than essential oils + Extra virgin olive oil. I am keeping track of weight on a weekly basis and now am trying to add walking time to my day (over 65 so walking best option). I am delighted to have found your site. Hoping for the best. Many thanks for your daily blog, it keeps one motivated

  115. Hi Kris,
    I was wondering if you could recommend a good slow cooker. I currently own a CrockPot that I purchased from Costco. I find that the temperature setting is far too high (even on the warm setting). It boils the contents within a few hours. I’d really appreciate any input.