My 3 Week Old Eats 4 Ounces Every 2 Hours Weekly Meal Plan – Low-Fat Raw Vegan

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Weekly Meal Plan – Low-Fat Raw Vegan

Complex combinations of food and raw food recipes take time to prepare and are very difficult to digest, so I choose to keep my diet very simple. I enjoy a low-fat, raw vegan diet consisting of mostly monomeals, so this meal plan may seem a bit bland to you. As you progress on your raw food journey, however, you will appreciate and even crave simpler foods. Remember, let your body transition at your own pace.

Keeping your diet simple also allows you to spend more time and energy on other aspects of your life, such as fitness, work, and play. Many raw foods spend a lot of time in the kitchen dehydrating or pushing this and that. Aren’t you relieved that you don’t have to spend so much time preparing food or so much energy cleaning up your kitchen after you’ve used almost every food processor or kitchen gadget you own?

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

It is best to eat according to what is produced in season. There are many product charts available online or in books to help you make the best selection. The winter season is difficult because the produce of the season is limited. Summer, however, offers an abundance of yummy options. This is a one week meal plan for the summer season. My calorie intake is between 1,200 – 1,400 calories per day, depending on my activity and exercise for the day. Each week, 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

— 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 ripe and ready to eat, they will be a little soft, and the skin will just 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

— 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 of 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 celery stalks

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 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 – *Dinner goes out for a beefsteak salad and tomato at J. Alexander’s. Salad: mixed greens, cherry tomatoes, cucumber, celery, half avocado. Tomato beefsteak: plain tomatoes with a touch of fresh cilantro.

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

DAY 7

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

–Lunch – 1 lb. Cherries Rainier

–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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