Affordable High Raw Pescatarian Dinner

In keeping with "Raw Until Dinner", my first two meals today consisted of 100% raw vegan foods. So for dinner I decided to have some cooked foods with my raw foods. This fits in with the "High Raw Diet", though every day may look different for different people!

Wild Caught Salmon - $1
Fresh Organic Carrot Juice - $1
Grapefruit - $0.75
Organic Salad with Organic Blue Cheese Dressing - $1

Total = $3.75

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.

Produce Plus Protein - Jen Aniston and Jack Lalanne Diets

"Avoid Middle Aisles"

When shopping for groceries we are faced with thousands of choices, so choosing the best foods can be feel daunting. One general guideline is to buy food that isn't processed. Often, processed food is located in the middle aisles of a store, while meats, fresh vegetables and fruits, poultry and grains are found on the edges of the store. This philosophy of focusing mainly on produce and protein falls in line with the diets of famous actress Jen Aniston as well as the late Olympic legend Jack Lalanne.

Jennifer Aniston

"I have to have chips and salsa every now and then. I love to eat, but I don't eat crap. I'm pretty much a protein and vegetables girl. I just had a chinois salad with parsley and mushrooms and salmon. But to me, that's delicious. I don't really eat starches." (Link)

"During Friends, [Jennifer Aniston] ate the same salad everyday for ten years. Now she’s on a 'common sense diet' portion control, no processed foods and lots of lean protein, fruit and vegetables." (Link)

Jack Lalanne

American Olympian Jack Lalanne lived until the age of 96. I think much of his longevity can be attributed to his diet.

Jack Lalanne would eat 10 raw vegetables and 5 pieces of raw fruit every day. For protein, he ate at least four hard boiled egg whites daily with his salad, saying egg whites were "the best protein available to man". Also included in his diet were fresh squeezed juices, vegetable soups, fish, soy protein, pita bread, soy milk and whole grains such as oatmeal and brown rice. Basically, Jack Lalanne avoided all processed sugars, dairy and most meats except for fish. He did drink a glass of red wine with some of his meals, saying, "I'd rather see you drink a glass of wine than a glass of milk". LaLanne took dozens of vitamins/supplements on a daily basis. He also exercised 2 hours a day, even towards the end of his life. Because of joint pain, swimming was his exercise of choice in his later years. (link)

Raw Until Dinner (or Raw until 4PM)

"Raw Til' Dinner"

Whenever possible or practical, I like to follow a 95% raw until dinner diet. This means that 95% of the foods I eat until dinner are raw and vegetarian. It also allows for some flexibility with non-raw things like organic vegan salad dressings, nuts, seeds and even multi-vitamins. Heck, I'm even open to the possibility of green tea or organic black coffee in the morning. However, the point is to eat vegetarian, 95% raw  (uncooked) foods until dinner. I'm a firm believer that this will boost the joy of most people who try it.

For those who can't eat raw foods for whatever reason, a whole foods vegan diet is another great option. However, remember that we as humans are the only animal that regularly cooks its food. For most animals, there is only raw food. We as modern humans have been a bit spoiled with the convenience of portable fire and fuel. But, just because it's convenient doesn't mean it's optimal.

One example of a raw until dinner approach is eating fresh fruit, a fruit smoothie and/or raw oatmeal for breakfast and a salad, raw lettuce wrap or raw soup for lunch while enjoying whole foods - raw and/or cooked - for dinner.

In her book titled the Raw Food Detox Diet, nutritionist Natalia Rose talks about the "raw til dinner" diet. "Some of my more advanced clients find that eating only uncooked plant foods until their dinner meal works very well for them. They segregate their day into two parts and know they can have a broad range of choices for a cooked dinner every night after eating a storehouse of enzymes all day. I call this 'raw til dinner'" (p. 45, The Raw Food Detox Diet).

Rose emphasizes the value of eating fresh fruit for breakfast: "Eating only fruit in the morning is the best breakfast for a number of reasons. First, it enables you to eat one purely raw food meal in the day, which means that without much effort you could reach a minimum of 30 percent raw foods... Second, with only twenty to thirty minutes transit time in the stomach, fresh fruit delivers energy to the body without wasting digestive energy" (p. 47, The Raw Food Detox Diet).

Another author named Nathalie Lussier also discusses the "raw til dinner" plan on her website: "One of the simplest ways to add more raw foods into your diet, is to go raw until dinner. The idea is that you eat raw meals for breakfast, and lunch, and your snacks are raw. Then dinner is up to you, you can choose to eat the foods that you always eat, but you’ll notice that soon enough you’ll be attracted to eating more healthful foods even in the evening" (link).

Success Story

Lastly, check out this amazing video of a woman who helped heal her eczema, psoriasis and allergies by eating a "raw til dinner" plant-based diet:

Whole Foods Diet - Processed Foods Definition

Foods to Avoid (Processed Foods)

1) Processed Sugars
2) Fake Sugars (aspartame, etc.)
3) Fried Foods
4) Artificial additives (preservatives, flavors, colors, etc.)
5) Hydrogenated Oils
6) Avoid eating non-organic animal products such as dairy, eggs or meat. Many healthy people (Jay Kordich, Karen Calabrese, Markus Rothkranz, Matt Monarch, John Kohler) avoid all animal products.
7) Excess amounts of sodium and table salt
8) Pasteurized juice
9) Gluten (wheat) rich foods

Foods to Eat

Fruits

Raw sweet fruit (apples, oranges, bananas, mangoes, pineapples, etc.)
Freshly squeezed juice
Olives and extra virgin olive oil
Avocado
Red wine (small amounts with meals)
Coconut milk
Coconut oil (for cooking)
Organic apple cider vinegar (A great salad dressing)

Vegetables

Raw vegetables
Steamed or grilled vegetables
Vegetable soups

Legumes

Bean soups
Black beans
Kidney beans
Lentils
Tofu
Peanuts
Unsweetened soy milk

Starches (many people prefer avoiding gluten)

Oatmeal
Baked potatoes
Sweet Potatoes
Sprouted breads
Cooked brown or white rice
Buckwheat
Unsweetened rice milk
Quinoa
Millet

Animal Products

Raw Honey
Organic Cheese or Raw Milk Cheese
Organic, cage free eggs
Organic grass fed cow's or goat's milk - preferably raw
Wild caught fish (for non-vegetarians)
Organic Meats (for non-vegetarians) - Grass fed beef, chicken or turkey

Nuts and Seeds

Cashews, almonds, walnuts, macadamia, pistachios, sunflower seeds, etc.
Unsweetened almond milk
Organic peanut and almond butter

Other Foods

Green and Herbal Teas
Hummus
Guacamole

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