Health Fitness

Weekly Meal Plan: Low Fat Raw Vegan

Complex food combinations and raw food recipes take a long time to prepare and are extremely difficult to digest, which is why I choose to keep my diet very simple. I enjoy a low-fat, raw vegan diet that consists mostly of single meals, so the following meal plan may seem a bit bland to you. However, as you progress on your raw journey, you’ll appreciate and even crave simpler meals. Remember, be kind to your body – transition at your own pace.

Keeping a simple diet also allows you to spend more time and energy on other aspects of your life, such as exercise, work, and play. Many raw fooders spend enormous amounts of time in the kitchen dehydrating or sprouting this and that. Aren’t you relieved that you don’t have to spend as much time preparing meals or as much energy cleaning your kitchen after you’ve used just about every food processor or cookware you own?

My diet consists of fresh, sweet, not sweet, fatty fruits and tender leafy vegetables. Nuts and seeds are also okay, but I rarely eat them, so you won’t see them in the meal plan below. I also don’t use salad dressings or condiments. If you feel like you still need salad dressing, try this tomato-mango salad dressing recipe: Mix together 1 cup tomato, 1 cup mango, the juice of 1 lemon, and 1/4 cup water (only if needed). necessary).

It is best to eat according to the seasonal product. There are many product charts available online or in books to help you make the best selections. The winter season is challenging as seasonal produce is limited. Summer, however, offers a plethora of delicious options. The following is a one week meal plan for the summer season. My calorie intake is 1,200 to 1,400 calories per day, depending on my activities and exercise for the day. On a weekly basis, my caloric breakdown is about 80% carbs, 10% protein, and 10% fat, following Dr. Douglas N. Graham’s 80/10/10 calorie ratio for a low-fat, raw vegan diet.

DAY 1

–Breakfast – fruit smoothie: 5 medium bananas, 2 *Ataulfo ​​mangoes, 2.5 – 3 cups of water. (Mixture)

–Lunch – 4 large peaches

–Pre Dinner – 2 cups of pineapple

–Dinner – salad: half a head of romaine lettuce, 1 cucumber, 3 tomatoes, 4 stalks of celery

* Ataulfo ​​mangoes are also called champagne mangoes. They are small and apricot colored. When they are ripe and ready to eat, they will be a bit soft and the skin will begin to wrinkle.

DAY 2

–Breakfast – fruit smoothie: 3 medium bananas, 1 cup of strawberries, 2.5 – 3 cups of water. (Mixture)

–Lunch – 1 honeydew melon

–Pre Dinner – 2 cups of grapes

–Dinner – salad: Half a head of iceberg lettuce, 1 cucumber, 2 tomatoes, 4 stalks of celery, 1 avocado

DAY 3

–Breakfast – fruit smoothie: 4 medium bananas, 2 Ataulfo ​​mangoes, 2.5 – 3 cups of water. (Mixture)

–Lunch – 1 personal watermelon

–Pre Dinner – 2 grapefruits

–Dinner – salad: 1 red bell pepper, 1 orange bell pepper, 1 yellow bell pepper, 2 tomatoes, 1 cucumber (chop all ingredients) Eat as is, or add lettuce of your choice: Romaine, Boston, Bib, etc.

DAY 4

–Breakfast – fruit smoothie: 5 medium bananas, 1/2 cup blueberries, 2.5 – 3 cups water. (Mixture)

–Lunch – 4 large peaches

–Pre Dinner – 2 cups of pineapple

–Dinner-salad: 4 oz. baby spinach, 4 tomatoes, 4 celery stalks

DAY 5

–Breakfast – fruit smoothie: 4 medium bananas, 4 fresh figs, 2.5 – 3 cups of water. (Mixture)

–Lunch – 1 honeydew melon

–Pre Dinner – 2 grapefruits

–Dinner: lettuce wraps: 3 chopped tomatoes, 1 chopped cucumber, and 3 chopped celery stalks wrapped in romaine lettuce leaves

DAY 6

–Breakfast – fruit smoothie: 4 medium bananas, 1 papaya, 2.5 – 3 cups of water. (Mixture)

–Lunch – 4 large peaches

–Pre Dinner – 2 cups of grapes

–Dinner – *Dine out for a salad and tomato Beefsteak at J. Alexander’s. Salad: mixed lettuce, cherry tomatoes, cucumber, celery, half an avocado. Steak tomato: natural tomato with a touch of fresh coriander.

*For tips on ordering at a restaurant, go to [http://www.TheSkinnyOnRaw.com], click “articles” and read “Eating Out and Staying Raw: Keep It Simple.”

DAY 7

–Breakfast – fruit smoothie: 5 medium bananas, 2 Ataulfo ​​mangoes, 2.5 – 3 cups of water. (Mixture)

–Lunch – 1 pound. rainier cherries

–Before dinner: 2 cups of berries (strawberries, blueberries, etc.)

–Dinner – 1/2 head of green leaf lettuce, 4 Roma tomatoes, 4 stalks of celery

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