Monday, January 30, 2012

Raw Food Day - High Raw Vegetarian and Vegan Meal Plans

Below are some of meal plans that leaders in the raw food movement follow -

Meal Plan 1
(75% Raw, 100% Vegan - Promoted by 
raw food authors Natalia Rose and Jay Kordich)

"Raw Until Dinner"

Green Smoothie - (Need some variety? Vary fruits and green vegetables or try one or more of the following: Raw Oatmeal. fresh juice. fresh fruit and/or Raw Muesli! For extra protein and energy, include some raw protein powder with your smoothie!)

Lunch: Fresh salad (for daily variety, click Here for many different salad ingredients!), or another smoothie, or some fresh fruit.

Dinner: For those following a Raw Until Dinner approach, feel free to be more flexible with your dinner meals. Some examples might be: stir fry, soup, baked potatoes, sweet potatoes, beans, brown rice, white rice, corn, fruit, salad, oats, quinoa, fresh juice (fruit juice, carrot juice, green juice, etc.), hummus, guacamole, etc. 

Note: (Long Term raw foodist Jay Kordich promotes only a High Raw vegan diet. I also think this is the best approach. However, Non-vegans may can include free range eggs, raw milk cheese, kefir or raw milk with dinner meals).

Optional Snacks: 

- fresh fruits and vegetables
- raw trail mix
- Lara Bar 
- fresh green or carrot juice
- raisins
- raw nuts
- seeds
- kombucha tea
- raw honey as sweetener 

Meal Plan 2
(followed and promoted by raw food chef Cara Brotman)

Breakfast - Fruit Salad
Dinner - Vegetable Salad

Meal Plan 3
(100% Raw, 100% Vegan - followed by famous 
raw foodists such as Tim Van Orden and Paul Nison)

Green Smoothie - (Need some variety? Vary fruits and green vegetables or try one or more of the following: Raw Oatmeal. fresh juice. fresh fruit and/or Raw Muesli! For extra protein and energy, include some raw protein powder with your smoothie!)

Lunch: Fresh Fruit (To add variety, vary the fruit and also feel free to include some vegetables)

Dinner: Salad with avocados (Need some variety? click Here for many different salad ingredients!)   

Snacks throughout day: 

- fresh fruits and vegetables
- raw trail mix
- Lara Bar 
- fresh green or carrot juice
- raisins
- raw nuts
- seeds
- kombucha tea
- raw honey as sweetener

Meal Plan 4
(100% Raw, 100% Vegan - Smoothies All Day or Fruit plus Green Juice - 
Promoted by Markus Rothkranz and "Life Regenerator")

Breakfast, Lunch and Dinner: Green smoothie - or fresh fruit with fresh green juice - (For extra protein and energy, include some raw protein powder with your smoothie)!


Meal Plan 5
(Points System)

Eating a diet consisting of 100% raw foods can feel overwhelming. So to simplify things, I created the below points system to remind myself and others what an energizing meal looks like. I recommend to try aiming for at least 8 points for at least 2 of your 3 meals every day.

For a definition of processed food, Click Here!

10 Points = Most Energizing Meal!

1 Point
2 Points
3 Points
4 Points
5 Points
Plant Based:

Meal includes one serving of non-organic meat.
Plant Based:

Meal includes one serving of organic meat.
Plant Based:

Meal is Completely Vegetarian and mostly vegan
(no meat – but some eggs and dairy are allowed)
Plant Based:

Completely Vegetarian (no meat), mostly vegan, and all eggs and dairy are organic
Plant Based:

Completely vegan meal (Click Here for a list of supplements that vegans might need to take).
1 Point
2 Points
3 Points
4 Points
5 Points
Unprocessed:

Meal includes something that is unprocessed.
Unprocessed:

Meal is at least 50% Unprocessed     
Unprocessed:

Meal is at least 75% Unprocessed
Unprocessed:

Meal is at least 90% unprocessed and at least 50% raw (uncooked)
Unprocessed:

Meal is 100% unprocessed and at least 75% raw (uncooked)


Meal Plan 6
(High Raw Diet, Lacto Ovo Vegetarian Diet
Promoted by Kevin Gianni, Dr. Bass and "Nazariah")

3 Day "High Raw" Vegetarian Meal Plan

Day 1
Day 2
Day 3
Breakfast
90% Raw Raspberry Green Smoothie with 3 bananas, a handful of kale, 1/2 cup organic yogurt or raw vegan protein powder, ½ cup raspberries and 2 cups water. (Increase or decrease portions depending on body weight).
90% Raw Blueberry Spinach Green Smoothie with 3 bananas, a handful of spinach, 1/2 cup organic yogurt or raw vegan protein powder, ½ cup blueberries and 2 cups water. (Increase or decrease portions depending on body weight).
90% Raw Strawberry Green Smoothie with 3 bananas, a handful of kale, 1/2 cup organic yogurt or raw vegan protein powder, ½ cup strawberries and 2 cups water. (Increase or decrease portions depending on body weight).
Lunch
90% Raw salad with mixed greens, 1 sliced avocado, 1 sliced tomato, 1 chopped carrot and organic dressing of your choice   (preferably whole food dressings with no added sugars, artificial sweeteners, etc.).
90% Raw “Fiesta” salad with mixed greens, cilantro, 1 avocado, 1 ear of fresh sweet corn off the cob, 1 small handful of hazelnuts, 1 sliced jalapeno pepper, sun dried tomatoes and organic dressing of your choice.
90% Raw salad with mixed greens, 1 sliced cucumber, sliced broccoli, 1 hard-boiled egg, sliced carrots, 1 sliced green pepper and   organic dressing of your choice.
Dinner
Vegetable Soup, organic cottage cheese, fresh carrot/celery juice, fresh fruit for dessert. 
Stir-fry with sliced peppers, onions, garlic, cilantro and carrots cooked in coconut oil. Cook and mix with 2-3 scrambled eggs (organic). Enjoy some fresh fruit for dessert along with some fresh green and/or carrot juice or water.
Beans, Rice and Cheese Dinner with cooked beans and rice covered with a thin layer of organic cheese. Include   grilled or raw vegetables of your choosing. Wash down with a glass of fresh green and/or carrot juice. :-)
Optional Snacks Throughout Day (use sparingly)
- fresh green and/or carrot juice
- fresh fruits and vegetables
- raw trail mix
- raisins
- kombucha tea
- raw honey as sweetener (use sparingly)
- Lara Bar (use sparingly)
- raw nuts and seeds (use high fat nuts and seeds sparingly)
- fresh green and/or carrot juice
- fresh fruits and vegetables
- raw trail mix
- raisins
- kombucha tea
- raw honey as sweetener (use sparingly)
- Lara Bar (use sparingly)
- raw nuts and seeds (use high fat nuts and seeds sparingly)
- fresh green and/or carrot juice
- fresh fruits and vegetables
- raw trail mix
- raisins
- kombucha tea
- raw honey as sweetener (use sparingly)
- Lara Bar (use sparingly)
- raw nuts and seeds (use high fat nuts and seeds sparingly)

Meal Plan Advice from Long Term Raw Foodists!

Starting at 7:30 in this video, world class athlete Tim Van Orden talks about his daily diet. Basically he starts the day with a green smoothie. Then he eats fruit throughout the day for energy. And at night he has a huge salad.



Starting at 2:09 in the following video, raw food expert and author Paul Nison talks about his daily diet. He talks about how he keeps things very simple every day, and from a day to day basis there is not much variety apart from the fruits and vegetables he might eat:

Starting at 5:25 in the below video, John Fielder - a person who has been eating raw foods for over 40 years - talks about his diet. Basically he only eats two meals a day - usually fruit for lunch then a salad for dinner. Though Fielder is a raw foodist, he is not 100% vegan, as he also incorporates a very small amount of animal products such as goat's milk and occasional fish into his diet. Some people function well on two meals a day, others on three!

Starting at 6:35 in the following video, Dan McDonald (liferegenerator) details a common diet he recommends. Basically it is fruit and green juices until dinner. Then for dinner is a big salad, possibly with raw dressing and avocados.


Starting at 5:10 in the following video, Ka Sundance mentions the importance of fresh, tropical fruits and green juices in his daily raw food diet.

Starting at 1:17 in the below video, Tim Van Orden continues talking about his daily diet.


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