Weekly Meal Plan – Low Fat Raw Vegan

Complex combinations of food recipes and raw foods 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 monomeals, so the following meal plan may seem a bit bland to you. However, as you go on your raw journey, you will appreciate and even wish for 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 fitness, work, and play. Many raw food lovers spend a great deal of time in the kitchen dehydrating or spouting this and that. Aren’t you relieved that you don’t have to spend so much time preparing meals or a lot of energy cleaning your kitchen after you’ve used almost every food processor or kitchen appliance you own?

My diet consists of fresh, sweet, non-sweet and fatty fruits and tender green leafy vegetables. Nuts and seeds are okay too, 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 Fruit-Based Tomato Mango Salad Dressing Recipe: Mix together 1 cup tomato, 1 cup mango, the juice of 1 lemon, and 1 quart cup of water (just if required).

It is better to eat according to seasonal products. There are many product tables 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 wealth of delicious options. Below is a weeklong meal plan for the summer season. My calorie intake is between 1,200 and 1,400 calories per day, depending on my activities and exercise for the day. On a weekly basis, my calorie breakdown is about 80% carbohydrates, 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 romaine lettuce, 1 cucumber, 3 tomatoes, 4 celery stalks

* Ataulfo ​​mangoes are also called champagne mangoes. They are small and apricot in color. When they are ripe and ready to eat, they will be a little soft and the skin will start to wrinkle.

DAY 2

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

– Lunch – 1 sweet melon

– Before dinner – 2 cups of grapes

– Dinner – salad: half iceberg lettuce, 1 cucumber, 2 tomatoes, 4 celery stalks, 1 avocado

DAY 3

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

– Lunch – 1 personal watermelon

– Previous dinner – 2 grapefruits

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

DAY 4

– Breakfast – smoothie: 5 medium bananas, half a cup of blueberries, 2.5 – 3 cups of 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 sweet melon

– Previous 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

– Before dinner – 2 cups of grapes

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

* For tips on how to order at a restaurant, visit [http://www.TheSkinnyOnRaw.com]Click on “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 celery stalks

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