Smoothie + Meal Planner
Rawk the Year
A proven system for achieving your health goals in a year. Enjoy weekly smoothie plans (with suggested snacks and meals), quarterly wellness challenges and the most amazing support group to keep you on track. We’ve helped over 1 million people embrace healthy eating habits to lose weight and gain energy. Are you next?
Already a member? You can log in here.
Close the gap between the life you live + the life you want to live in 2023.
Imagine waking up every morning for the next year energized and confident in what it takes to achieve the life you want. Why waste months trying to figure it out alone when you can get expert guidance with our weekly plans, private support group and live events to improve your health so you can have the best year of your life right now?
Enjoy a stress-free transformation using our recommended smoothie plans (with snack and meal suggestions) and intelligent online platform. With over 600 plant-based recipes to choose from, fully customizable features and a smartphone ready shopping list generator, you’ll be shopping, blending and feeling like a rawkstar instantly!
How We Rawk the Year
200+ smoothie Recipes
Blend your way to a healthier you!
From green smoothies to smoothie bowls to protein shakes, enjoy our collection of the best-tasting and healthiest smoothies.
200+ MEAL Recipes
Healthy never tasted so good!
From garden-based soups, salads, tacos to pizza, we’ve created the tastiest plant-based meals out there to meet your health goals.
100+ Snack Recipes
Satisfying plant-based snack recipes to satisfy sweet, salty and savory cravings.
New Weekly Plans
Stress-free dinner is here
Each Thursday, you’ll receive a new smoothie plan along with suggested snacks and meals to keep you in track. Easy to modify to meet your unique needs.
Interactive Shopping List
Save money and time each week
Automatically convert your customized meal plans into a mobile-ready shopping list.
Private support group just for us!
Share tips, swap ideas, get unbiased product recommendations and more. Our supportive online community is the best accountability buddy.
Wellness challenges & masterclasses
Stay motivated and on track with our quarterly challenges on gut health, sleep quality, hydration and natural remedies.
What Rawk the Year users are saying…
Menopause hit me hard and I gained 50 lbs over 3 years. I used to say that my favorite things were “Rest & Baked Goods”. Over the past two years, I’ve learned that I love cooking, eating a plant based diet and starting my day with Simple Green Smoothies. Preparing our meals has just become so enjoyable with everything laid out for me weekly.
— Beverly Doucette
With the support of the cleanses, Rawk The Year meal plan and community, I have the accountability and long term support I need to be successful, see results and maintain them. It’s now been 8 months, I’ve lost 45 lbs and continue to make healthy choices for myself!
— Shannon Bryck
Rawk the Year Membership
- Plan meals & shop in minutes
- Master smoothie prepping
- Gain confidence in the kitchen
- Wellness challenges each season
- Build new habits & stay motivated
- Connect with like-minded people
- Optimize your health, naturally
- Monthly support hangouts
Pay nothing for the first 14 days. If you love it, on Day 15, you’ll activate the Starter Plan.
Billed at $19.99 per month after first 14 days
Healthy never tasted so good & cost so little with 50% off annual plan.
Billed at $119.99 per year
Bonus: At-Home Fitness Program
Get stronger and leaner with four workouts a week for five weeks, including full-body strength, core and HIIT cardio workouts. Bonus is unlocked for paid memberships only.
rise + Rawk
Why I created Rawk the Year
As we age, our metabolism slows down and it’s harder to keep our bodies lean and energized. There was a period when I could barely get out of bed in the morning because I was so tired. The weight piled on and I remember people saying “You just need to work out.” Well, I had no energy to work out, but I was determined to get my energy levels and weight back where I felt most confident.
So I started on my own wellness journey.
With the help of a friend, I started drinking green smoothies, snacking on carrots with hummus and eventually went 100% plant-based while on a cleanse. I never counted calories, I never felt hungry and I never dreaded a meal. My body came back to me stronger and more energized than I ever imagined (and it was pretty quick too!).
The more plants I ate, the more I loved how I felt. But more importantly, I LOVED what I was able to do. I could run farther and faster. I woke up feeling energized. I was happier and looked forward to doing stuff with the kids, pursuing my own hobbies and planning our next family adventure.
I learned to use plant-based whole foods as my fuel to live an awesome life. And it’s been AWESOME!
Since 2012, I’ve been on a mission to help others find this freedom through a plant-based whole foods diet. Now, that doesn’t mean you have to eat this way 100% of the time. I still have my days when Taco Bell or ice cream cones are calling my name. I don’t mind enjoying them. Moderation is key!
Eat More Plants. However. Whenever you can.
Studies continue to show how impactful this simple change can be on your body, mindset and longevity. We can’t afford NOT to try this way of eating and living.
For this program, I’ve combined my plant-based passion with the reality of parenthood. We have flexible weekly meal plans, at-home fitness challenge and mini seasonal challenges to push you farther. That’s how Rawk the Year began AND why it’s been so successful for myself and hundreds of other rawkstars.
Rawk the Year includes our very own smoothie + meal planner, plus a private community that’s here to help you embrace a plant-based seasonal plan that gets you the life that you want. It starts with food but it goes waaaay beyond that. I can’t wait for you to join the wellness adventure and live your life to the fullest.
peace, love & leafy greens,
Meal Planner FAQ’s
We understand that many people in our community have varying allergies, eating habits and dietary restrictions. Under your profile, you can state any ingredient sensitivities and weekly meal plans will be adjusted based on that. We’re here to help with common swaps (swapping mangos for peaches, or sun butter for almond butter, etc.), yet we encourage anyone with dietary restrictions to take the meal plans and cleanses to their doctor/nutritionist for guidance in making this work.
Cooking whole foods does take longer than a freezer meal, so we are all about the prep ahead tips and tricks, as well as batch cooking when possible. We provide prep guides on how to cook a week’s worth of quinoa, and making grab and blend smoothie packs so that you can prep ahead like a boss, then ease into each meal ahead of the game.
This plan was made for you! There may be some who wish our plans had recipes mapped out for every meal of every day. If that’s what you’re looking for, then you can find those all over the world wide web. But you won’t find them here. Our meal plans are designed for people with an active lifestyle (shuttling kids, working long hours, chasing dreams). That’s why we use the 3-3-3 system (3 meals, 3 snacks, 3 smoothies a week). If you stick with that, you’ve succeeded!
Committing to making a meal in your kitchen three nights a week might sound like a lot, but you can do it. and your body and mind will thank you for it later! Prepping nutrient-dense snacks to take to work (or your kid’s events) can help you when you’re craving a frappuccino or a pastry—they can even work as a small lunch in a pinch! Blending three smoothies a week to drink for breakfast (or a mid-morning snack) will give your body a much-needed energy boost, along with delivering high levels of fiber, protein and vitamins.
We use the 3-3-3 system (3 meals, 3 snacks, 3 smoothies) as our foundation for you to build upon. You can add snacks, meals and desserts to every single day if you want! Yet the reality for most of us, committing to making a home-cooked meal three nights a week is a huge win. Rawk the Year takes out the planning and guesswork so you can focus on making food that nourishes your mind and body.
Of course! You got to make this work for you. While our plant-based meal plan and programs are meat, dairy, and gluten-free, we encourage you to adjust as you want. You can easily add meat, cheese and eggs to most of the recipes and many rawkstars do that!
Weekly meal plans: These plans are curated from our absolute best recipes from our website, published books, cleanses and other products. You’ll also receive brand-new recipes that have not appeared anywhere else. Each weekly plan includes smoothie recipes, plus 3 snack and 3 meal suggestions. You can easily swap out recipes and create a 7-day meal plan, if that’s what you desire, too. This meal planner is here to help you and work with your lifestyle!
600+ Plant-Based Recipes: Library with the ability to create your own meal plans.
Accountability: You get access to a private online group that’s helpful for accountability, encouragement and sharing ideas. You’ll also get opportunities to Q+A with our team, along with email reminders to keep you moving forward with your goals.
We offer a 14-day free trial for you to test out the recipes and meal plans. If you love it, you’ll be automatically charged on day 15 and moved into the Starter Plan. You can also upgrade to our Lifestyle plan to save 50% off. If you decide Rawk the Year isn’t for you, cancel during the 14-day trial period and you won’t pay a dime.