- eat seasonally
- eat locally
This means that when preparing a meal plan for eating raw, there is no one plan that will work. It will depend on the time of year, the stage of eating raw that you're at, and your personal type. For example, a meal plan that includes a lot of stone fruit and berries during the winter time is not necessarily optimal eating.
General guidelines to make meal preparation easy and interesting is to keep it simple and be consistent. Matt Monarch recommends consistency as the key. I tend to follow that approach too. Even though it may seem boring at first, sticking to a consistent pattern of eating (with small variations) is better healthwise in the long term. So his example meal plan consists of a couple of apples with a couple of tablespoons of nut butter, with a SMALL handful of dried fruit as lunch each day. Salad later in the day is generally 1/2 an avocado, but of nut butter with a certain amount of vegetables.
We all eat differently and a long-time raw foodist such as Matt is likely to be eating a LOT less quantity of food than most people who are maybe still high raw or eating a transitional diet.
This article, by Esme Stevens is a great place to start for pointers on putting together a raw food meal plan.
My own personal meal plan loosely follows this pattern: start in the morning with lemon juice and warm water. Then, a green juice. I then don't usually eat anything until about 11am at which point i might have something like chia, goji and bee pollen with fruit (whatever is in season). I will then have a main meal at about 2pm comprising a mixed green salad. Usually an avocado dressing (this is where i get my oils/fats) or just lemon juice. then i'll usually have a light snack around 6pm, either another green juice or small salad.