| Complex combinations of food and raw food | | | | DAY 2 |
| recipes are time consuming to prepare and | | | | --Breakfast – fruit smoothie: 3 medium |
| extremely difficult to digest, so I choose to keep | | | | bananas, 1 cup strawberries, 2.5 - 3 cups water. |
| my diet very simple. I enjoy a low-fat, raw vegan | | | | (Blend) |
| diet consisting mostly of monomeals, so the | | | | --Lunch – 1 honeydew melon |
| following meal plan may seem a bit bland for you. | | | | --Pre Dinner – 2 cups grapes |
| As you progress on your raw journey, however, | | | | --Dinner – salad: One half head Iceberg |
| you will appreciate and even desire more simple | | | | lettuce, 1 cucumber, 2 tomatoes, 4 stalks celery, |
| meals. Remember, be kind to your | | | | 1 avocado |
| body—transition at your own pace. | | | | DAY 3 |
| Keeping your diet simple also allows you to spend | | | | --Breakfast – fruit smoothie: 4 medium |
| more time and energy on other aspects of your | | | | bananas, 2 Ataulfo mangos, 2.5 - 3 cups water. |
| life, such as fitness, work, and play. Many raw | | | | (Blend) |
| foodists spend enormous amounts of time in the | | | | --Lunch – 1 personal watermelon |
| kitchen dehydrating or sprouting this and that. | | | | --Pre Dinner – 2 grapefruits |
| Aren’t you relieved that you don’t | | | | --Dinner – salad: 1 red bell pepper, 1 orange |
| have to spend so much time preparing meals or | | | | bell pepper, 1 yellow bell pepper, 2 tomatoes, 1 |
| loads of energy cleaning your kitchen after | | | | cucumber (chop all ingredients) Eat as is, or add |
| you’ve used just about every food | | | | lettuce of your choice: Romaine, Boston, Bib, etc. |
| processor or kitchen gadget you have? | | | | DAY 4 |
| My diet consists of fresh, sweet, non-sweet, and | | | | --Breakfast – fruit smoothie: 5 medium |
| fatty fruits, and tender leafy greens. Nuts and | | | | bananas, One half cup blueberries, 2.5 - 3 cups |
| seeds are acceptable too, but I rarely eat them, | | | | water. (Blend) |
| so you will not see them in the meal plan below. I | | | | --Lunch – 4 large peaches |
| do not use salad dressings or condiments either. If | | | | --Pre Dinner – 2 cups pineapple |
| you feel that you still need salad dressing, try this | | | | --Dinner – salad: 4 oz. baby spinach, 4 |
| fruit-based tomato and mango salad dressing | | | | tomatoes, 4 stalks celery |
| recipe: blend 1 cup tomato, 1 cup mango, the juice | | | | DAY 5 |
| of 1 lemon, and 1 quarter cup of water (only if | | | | --Breakfast – fruit smoothie: 4 medium |
| needed). | | | | bananas, 4 fresh figs, 2.5 - 3 cups water. (Blend) |
| It’s best to eat according to what produce | | | | --Lunch – 1 honeydew melon |
| is in season. There are many produce charts | | | | --Pre Dinner – 2 grapefruits |
| available online or in books to help you make the | | | | --Dinner – lettuce wraps: 3 chopped |
| best selections. The winter season is challenging as | | | | tomatoes, 1 chopped cucumber, and 3 stalks |
| in-season produce is limited. Summer, however, | | | | chopped celery wrapped in Romaine lettuce |
| offers an abundance of yummy options. Following | | | | leaves |
| is a one-week meal plan for the summer season. | | | | DAY 6 |
| My calorie consumption is between 1,200 – | | | | --Breakfast – fruit smoothie: 4 medium |
| 1,400 calories per day, depending on my activities | | | | bananas, 1 papaya, 2.5 - 3 cups water. (Blend) |
| and exercise for the day. Weekly, my caloric | | | | --Lunch – 4 large peaches |
| breakdown is approximately 80% carbohydrates, | | | | --Pre Dinner – 2 cups grapes |
| 10% protein, and 10% fat, following Dr. Douglas N. | | | | --Dinner – *Dine out for a salad and a |
| Graham’s 80/10/10 calorie ratio for a | | | | Beefsteak tomato at J. Alexander’s. Salad: |
| low-fat, raw vegan diet. | | | | mixed greens, cherry tomatoes, cucumber, |
| DAY 1 | | | | celery, one half avocado. Beefsteak tomato: plain |
| --Breakfast – fruit smoothie: 5 medium | | | | tomato with a touch of fresh cilantro. |
| bananas, 2 *Ataulfo mangos, 2.5 - 3 cups water. | | | | *For tips on ordering out at a restaurant, go to [ |
| (Blend) | | | | click on "articles," and read "Eating Out and |
| --Lunch – 4 large peaches | | | | Staying Raw: Keep It Simple." |
| --Pre Dinner – 2 cups pineapple | | | | DAY 7 |
| --Dinner – salad: One half head Romaine | | | | --Breakfast – fruit smoothie: 5 medium |
| lettuce, 1 cucumber, 3 tomatoes, 4 stalks celery | | | | bananas, 2 Ataulfo mangos, 2.5 - 3 cups water. |
| * Ataulfo mangos are also called champagne | | | | (Blend) |
| mangos. They are small and apricot in color. When | | | | --Lunch – 1 lb. Rainier cherries |
| ripe and ready to eat, they will be a little soft, and | | | | --Pre Dinner – 2 cups berries (strawberries, |
| the skin will just start to wrinkle. | | | | blueberries, etc. |