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Weekly Meal Plan – Low-Fat Raw Vegan

Complex food combinations and raw food recipes are time consuming to prepare and extremely difficult to digest, so I choose to keep my diet very simple. I enjoy a low-fat, raw vegan diet that consists of mostly mono-meals, so the meal plan below might seem a little bland for you. As you progress on your raw journey, however, you’ll appreciate and crave even simpler meals. Remember, be kind to your body—move at your own pace.

By keeping your diet simple, you can also spend more time and energy on other aspects of your life, such as fitness, work and play. Many raw foodists spend a huge amount of time in the kitchen dehydrating or sprouting this and that. Aren’t you relieved that you don’t have to spend so much time preparing meals or so much energy cleaning your kitchen after you’ve used almost every food processor or kitchen gadget you own?

My diet consists of fresh, sweet, non-sweet and fatty fruits and tender leafy greens. Nuts and seeds are also acceptable, but I rarely eat them, so you won’t see them on the meal plan below. I don’t use salad dressings or seasonings either. If you still feel like you need a salad dressing, try this recipe for a tomato-mango fruit-based dressing: mix 1 cup tomato, 1 cup mango, the juice of 1 lemon, and 1/4 cup water (only if needed).

It is best to eat according to the products of the season. There are many production charts available online or in books to help you make the best choices. The winter season is challenging as seasonal produce is limited. Summer, however, offers many tasty options. Here is a one week diet plan for the summer season. My caloric intake ranges between 1,200 – 1,400 calories per day, depending on my activities and exercise for the day. Weekly, my caloric breakdown is about 80% carbs, 10% protein, and 10% fat, following Dr. Douglas N. Graham on a low-fat, raw vegan diet.

DAY 1

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

–Lunch – 4 large peaches

–Before 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 in color. When they are ripe and ready to eat, they will be a little soft and the skin will begin to wrinkle.

DAY 2

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

–Lunch – 1 honeydew melon

–Before 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 water. (Mixture)

–Lunch – 1 personal watermelon

–Before dinner – 2 grapefruits

–Dinner – salad: 1 red pepper, 1 orange pepper, 1 yellow 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, half a cup of blueberries, 2.5 – 3 cups of water. (Mixture)

–Lunch – 4 large peaches

–Before dinner – 2 cups of pineapple

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

DAY 5

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

–Lunch – 1 honeydew melon

–Before dinner – 2 grapefruits

–Dinner – lettuce wrap: 3 chopped tomatoes, 1 chopped cucumber and 3 stalks of chopped celery 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 – *Dine out for a Beefsteak salad and tomato at J. Alexander’s. Salad: mixed greens, cherry tomatoes, cucumber, celery, half an avocado. Beefsteak tomato: simple tomato with a hint of fresh coriander.

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

DAY 7

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

–Lunch – 1 pound of 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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