Wholy Rawkers Shopping List and Sample Menu


Wholy Rawkers Food Image50% fruit and veggies cooked or raw ~ 50% Cooked, unprocessed non-dairy, non-soy food.  No Rice,  Bread or Pasta.

  • 1000-1300 Cal/day (1200 is still best)
  • 10-20% Fat/day (10-15% is best)
  • Min 10% Protein/day
  • Max 500 mg Sodium/day
  • For Fastest Weight Loss 2 hours of walking a day is required. You can work up to this your first month at RFBC.


Shopping List

The produce section is wide open to you with the following exceptions:

No dates, figs, papaya, figs, durian, pomegranates or kiwis. Taste the grapes, if they are not tart, skip them as well. Bananas are limited to once a day. You’ll lose faster without them.

No nuts or seeds with the exception of hemp, chia or unroasted unsalted pumpkin seeds.

No potatoes, sweet or white, no peas and no hard squashes like butternut. Yellow squash, zucchini and carrots are fine.

No soy anything including sauces and miso.

Oil or avocado in tiny amounts are okay if slower weight loss is okay. No more than 35 calories a day combined.

All those superfood powders slow weight loss. For optimal weight loss give them up until maintenance.

No protein drinks that includes hemp protein powder. No powder anything.

You can however have:

All the low glycemic fruits and veggies you want cooked or raw.

Almond milk, but it must be the original with no more than 40 cal per serving. And it is one serving a day.

Hemp (start with crushed hemp hearts, Nutivia’s tastes best). While avocado is a good fat source, it is limited to 35 calories per day.

A little oil for salads is okay, no more than 35 calories from it and then no avocado that day, but you would do better to make salsa for your dressing. There are some dressing recipes at camp, but not many. Some just squeeze orange over their salads.

Beans, lentils, quinoa.

Lean animal protein such as eggs, chicken, fish.


Meal Plans

I don’t offer meal plans. Everyone eats differently at camp. Some eat two big meals a day, some eat six small meals, others eat in between. Our food is simple. The best thing to do is go to the nutritional analysis program you are using, and start putting in the different fruits and veggies you have on hand and see how you can get to our golden 1200 calories a day. Then print that out and have it with you. Schedule the food throughout the day so you don’t come back at the end of the day telling me you didn’t eat enough.

Those doing orientation, if you need help with this, I will be more than happy to guide you.

Here is a sample of a Whole Food Boot Camp day of food.

Note for convenience, she puts everything under breakfast.

Note: although rice is listed here, it is no longer allowed on our diets. It stalls weight loss. You can add rice back in on maintenance.

Wholy Rawkers Sample Diet


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Sign up to Coach Carlene's Newsletter and stay up to date with new happenings, new before and afters, and upcoming Orientation Starts. Newsletters are sent out once or twice a week at the most. Your info will not leave our site. 

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