How a raw foodist can create a complete menu for every day - tips for beginners and experienced

Hello, dear blog readers! Today I would like to discuss a topic that I am sure is of interest to most of you. We will talk about a raw food diet. Or rather, about the raw food diet menu for every day.

I won’t write about what a raw food diet is, what raw foodists can eat, and what they can’t. I have already written about this here and here respectively. Today I would like to dwell in detail on the daily menu. We are ready for change. But when it comes to specific actions, many questions immediately arise.

“Raw foodist” does not come from the word cheese

Of course, raw foodists do not eat cheese. This information is for beginner raw foodists. I think we are all conscious people and understand that before switching to a new diet, it is necessary to study the information in detail. Still, it concerns health first and foremost. If you decide to take this path just to lose weight, it’s better to turn back. A raw food diet is a lifestyle, not a diet. You cannot suddenly switch your body from one type of nutrition to another, and then back again, just for the sake of extra pounds. But if your choice is conscious, then you are welcome. Raw food guru to help you.

First of all, I would really like to recommend some people whose words are not empty phrases, but personal and proven experience. Their ideas inspire and motivate.

• Victoria Butenko is the author of the book “12 Steps to a Raw Food Diet.” Here you can find out everything about switching to a new diet.
• Douglas Graham is the author of 80/10/10. There is also a lot of useful information here, although Mr. Graham recommends fruit as the basis of the daily diet.
• Vadim Zeland and Chad Sarno “Live Kitchen. Transurfing updates” - here are personal recommendations and recipes tested on yourself. Vadim Zeland is known for his books about transurfing, and Chad Sarno for restaurants where they prepare dishes without heat treatment. By the way, the chef created recipes with Chris Carr for her book “Crazy Sexy Kitchen.” This woman is a worthy role model. When she received a disappointing diagnosis and was informed of her imminent death, she did not hang her nose. By completely changing her diet and lifestyle, Chris achieved amazing results. More than 7 years have passed, and she is full of energy and was able to stop the growth of the tumor.

These are just a few of the famous raw foodists. I also wrote on my blog about famous raw foodists of the world and raw foodists of Russia

Where to start the transition to a raw food diet

It is recommended to make the transition to a new power system smooth and gradual. Step by step they advise introducing new rules and adding habits. Experienced raw foodists give beginners the following instructions:

• Study information on raw food diet. Preferably books and scientific articles where you can find real statistical data about the benefits and harms.
• Make one of your meals according to the rules of raw foodists. For example, make a vegetable salad for dinner.
• Eat more fruits throughout the day and replace snacks with them.
• Get enough sleep, get enough rest.
• Drink more clean water.
• Find like-minded people.

These simple recommendations will help you switch to a raw food diet with less harm to the body. However, you should always be aware of the possible consequences.

Let's go to the store

You have processed a lot of information on the topic of a raw food diet or are even taking your first steps in this direction. Let's talk about products that can be found in Russia and preferably throughout 365 days.

Permitted and approved gifts of nature include:

• Fruits;
• Vegetables;
• Nuts;
• Grains;
• Honey;
• Seaweed;
• Seeds;
• Greenery;
• Dried fruits.

As you have already noticed, all the products presented in the list can be found on the shelves of domestic stores. Moreover, online resources come to the rescue. A tried and tested online store where you can always find legumes, grains, seeds, powders, raw food sweets and much more useful for a gourmet - a connoisseur of healthy food.

If you are a beginner, it will be useful for you to know that:

• A raw food diet helps maintain health, prevent and block the development of many chronic diseases.
• A strict raw food diet is contraindicated for children under the age of 14-18 years.
• There are a number of chronic ailments that are a contraindication to following this principle of nutrition (you need to consult a doctor).
• The easiest time to switch to a raw food diet is in the spring or summer, when a wide variety of seasonal vegetables and fruits are available.
• Beginners should fill their menu with affordable products that have been tested through personal experience.
• It is better to try exotic components of the diet with caution and gradually.

Raw foodist breakfast

There is an opinion - you can skip breakfast. I don’t think this is truly true; on the contrary, there should be breakfast. In the morning you can prepare the fruit. By cook, I mean wash, cut and arrange beautifully on a plate. Everything that you love. Apples or bananas. Or maybe pears or citrus fruits. Fortunately for raw foodists, they are available all year round on the shelves of any supermarket. In summer it can be melon, watermelon, strawberries and cherries. Focus on seasonal products. They are rich in essential microelements, vitamins and minerals.

ARTICLES ON THE TOPIC:

• How to become a raw foodist, where to start? The main questions that concern beginner raw foodists
• What raw foodists eat - a list of foods for beginners and experienced raw foodists
• Raw food diet - the pros and cons of a raw food diet that everyone needs to know

Another win-win breakfast option is a smoothie in a blender. Based on fruits or herbs, or a combination of both.

Raw foodist lunch

At lunchtime, soups and salads reign on the table. More vegetables and greens. If you prefer fruit, that’s also an option. Still, it is better to diversify your daily diet. If you had fruits for breakfast, give preference to vegetables for lunch. Season the salad with oil. Olive, sunflower, flaxseed, sesame or any other, most importantly unrefined, will do. You can also make avocado salad dressing.

For example, guacamole in the form of rolls. And what color is it! You are guaranteed a boost of energy.

And soup lovers can make gazpacho. In addition to tomatoes, it can be based on strawberries. Such a summery and fragrant option. I described his recipe in the article “Raw Food Diet. simple recipes for every day."

How are raw food recipes different?

The essence of the raw food diet is that only healthy foods, mainly of plant origin, are taken for the diet. Dishes for the raw food menu are prepared without heat treatment, marinades or other influences. Not only the range of products is important, but special attention is also paid to combinations.

At the same time, the raw food menu is varied. You can easily see a person like this on the table:

• raw food soups;
• salads;
• cakes;
• fruit and berry desserts;
• healthy second courses.

The only difference is that all these delicacies are prepared in compliance with the rules of a raw food diet and from acceptable products. Usually everything is prepared quite quickly and simply. Which cannot be ignored as another significant advantage of this principle of nutrition.

Raw foodist dinner

In the evening, it's time to treat yourself to more satisfying dishes. A salad with green peas, beans or beans is suitable. You can make spaghetti from raw zucchini with tomatoes and chili peppers. The dishes can be based on pre-soaked seeds or nuts.

Let's not forget about bread. Yes, raw foodists have it too. It is made from grains and is not baked, but dried in a dehydrator. You can add nuts, dried fruits and herbs to the bread.

List of dishes for the week

For a person practicing a raw food diet, the weekly menu should consist of a variety of products, taking into account all the recommendations and restrictions presented above.

1st day

For breakfast - 2 bananas, kiwi with three oranges.

A handful of nuts is good for lunch.

For lunch - green buckwheat with cucumber salad with the addition of tomatoes, peppers, onions, and olive oil.

For an afternoon snack - a handful of dried fruits.

Dine with a glass of smoothie (tomatoes with avocado, seasoned with basil or parsley) with bread.

2nd day

Breakfast: salad of three small grated apples with raisins and honey.

Lunch: freshly pressed vegetables or fruits.

Have lunch with raw carrot cutlets with sprouted wheat grains.

For an afternoon snack - cabbage salad with cucumbers and herbs; you can season it with flaxseed oil and lemon juice.

For dinner - berry and fruit salad.

3rd day

Breakfast consists of soaked oatmeal flakes with berries and mango fruit.

Lunch - half a glass of nuts.

Lunch is hearty, made from sprouted lentil grains and a salad of cauliflower, peppers, broccoli, seasoned with sesame oil or sprinkled with sesame seeds.

Have pumpkin porridge with seeds for dinner.

4th day

We have breakfast with 1 glass of banana smoothie with the addition of strawberries and kiwi.

Lunch - 150 grams of sunflower seeds.

Lunch - creamy vegetable soup with onion-based raw food bread.

Afternoon snack - several fresh watermelon or melon slices.

We have dinner with a salad of seaweed, onions, and broccoli, dressed with flaxseed oil.

5th day

For breakfast, 100 grams of currants or strawberries.

For lunch - 100 grams of nuts.

For lunch - pumpkin gruel with pine nuts and a side dish of zucchini salad and various greens.

For afternoon snack - dates.

For dinner - salad: arugula, sesame seeds, cauliflower, tomatoes and olive oil dressing with lemon juice; raw food bread.

6th day

Breakfast: pieces of watermelon with strawberries and currants.

Lunch: cucumbers with garlic and dill.

Lunch: side dish of sprouted wheat grains and cabbage-carrot salad, seasoned with sesame oil.

We'll have a green squash cocktail with dill, parsley and sorrel leaves in the afternoon.

Dinner: soaked seaweed, sprinkled with sesame oil.

7th day

We have breakfast with apples stuffed with a mixture of dried fruits.

For lunch - freshly squeezed fruit and berries.

We have lunch with a side dish of sprouted chickpeas, a salad of champignons, onions, tomatoes and cauliflower with olive oil dressing.

We have an afternoon snack with zucchini salad and carrots, Korean style.

We have dinner with pieces of various vegetables, seasoned with a sauce made from pureed nuts.

Dessert

Are you afraid of losing your favorite but unhealthy cakes and pastries? Not worth it. Raw foodists have a huge variety of amazing and truly delicious dessert recipes.

Sugar substitutes include dried fruits, honey and stevia. Natural, healthy and very satisfying. Especially when the recipe contains nuts. They quickly satisfy hunger and supply the body with natural fats. I selected 10 delicious sweets in the article “Delicious raw food diet - sweets and cakes.” Watch and try.

Snacks

This is where most of the above can be attributed. Nibble on a carrot or apple. Wash it, if necessary, peel the fruit or vegetable, and straight into your mouth. A raw food bar, also known as bread, will come to the rescue. Or you can make a delicious sandwich.

We prepare the bread in advance. Take 1 cup each of flax seeds, sunflower seeds, fresh corn, 1 head of coarsely chopped onion, 2 finely chopped tomatoes. Salt, pepper and cumin to taste. Place in a dehydrator and dry for 2-3 hours.

And vary the filling to suit your taste.

We take it with us wherever we need it and don’t go hungry. Let everyone marvel and drool when looking at your work of art.

A handful of nuts, dried fruits, dried berries are perfect for a snack - the choice is yours. Don't forget about light smoothies. We load it into the blender, press the necessary buttons and drink to our own health and world peace. Beautiful, bright smoothies not only raise your energy level, but also charge you with positivity. Still, food should arouse keen interest.

Principles of raw food diet

The main law of natural nutrition is to eat at least four times a day. In this mode, the body receives the necessary charge of energy, metabolic processes are carried out, and hunger does not torment. Portions should be small. Along with main meals, snacks are allowed.

Rules for eating raw food:

1. Do not wash down what you eat. You can drink it either 30 minutes before meals or 40 minutes after. Allowed drinks: pure water without carbon, herbal and berry infusions. It is allowed to replace one meal with a glass of freshly squeezed juice.
2. Do not mix fatty foods with sweet ones. This combination causes fermentation in the intestines, so you should not eat nuts with dried fruits or honey, sweet fruits with avocados, etc.
3. Combine sour fruits with fatty foods. So, orange harmonizes perfectly with nuts and avocado.
4. Do not eat sour fruits at the same time as starchy ones. When interacting with acid, starch is poorly broken down, which can cause stomach pain, cramps and indigestion.
5. Do not consume different fatty foods at the same time, for example, coconut with avocado or butter with nuts. Such combinations inhibit the absorption and digestion of food.
6. Do not consume fresh fruits and dried fruits at the same time.

Authorized products:

• fresh fruits and vegetables, berries, herbs (supply the body with fiber);
• raw mushrooms grown in an environmentally friendly area;
• unroasted nuts: almonds, hazelnuts, peanuts, pistachios, walnuts (source of protein and minerals);
• sprouted seeds of wheat, buckwheat, lentils, sunflower;
• legumes: peas, lentils, green buckwheat;
• dried fruits not dried in ovens (replace fresh fruits in winter);
• seaweed (preferably dry seaweed, which is soaked before eating);
• honey;
• cold pressed vegetable oils.

It is strictly forbidden to include in the diet:

• any pickles and marinades;
• store-bought juices;
• alcoholic products;
• sparkling sweet water;
• coffee.

Sample menu for the day

Breakfast: Fresh fruit smoothie

Ingredients:

• 1 banana;
• 1 pear;
• 1 tbsp. lemon juice;
• 2 fresh soft kiwis;
• a bunch of parsley and spinach (we mercilessly tear off the stems);
• 1.5 cups of water (not boiled, of course).

Preparation:

Remove the skin from the kiwi and banana. We cut the fruits. Place all ingredients into a blender. Grind to a thick consistency.

Lunch: Cucumber soup with mint

Ingredients:

• 800 ml water;
• 1 tsp sea ​​salt;
• 2 tbsp. olive oil;
• 1 lemon, also peeled;
• 3 cucumbers, peeled and seeded;
• 60 g nuts (preferably almonds or pine);
• 60g mint leaves (dried or fresh, whatever you have).

Preparation:

Place all ingredients except mint in a blender and mix until it becomes a thick paste. Next, add mint and stir quickly for 1 minute.

Dinner: Green salad

We estimate the quantity of ingredients by eye. As much as you can handle, put it in a bowl or basin, again at your choice. The main role here is given to green leaves: romaine, iceberg, spinach, etc. What you love and what you have at home.

Next, add vegetables: tomatoes, cucumbers or zucchini. A variety of combinations are possible. The third important ingredient is sprouted grains. Season everything with unrefined oil and lemon juice. Salt and pepper to taste. Flax, chia or hemp seeds will be an addition and decoration to the salad.

Popular recipes

The dishes are simple and not difficult to create. Suitable for cooking in summer or winter. You can experiment with taste by changing one of the ingredients.

White cabbage salad

White cabbage salad
A light salad that is good for losing weight or gaining muscle. It’s tastier to cook from early varieties of cabbage. The cabbage is shredded into thin strips.

Components:

• a small head of cabbage;
• garlic – 2 cloves;
• medium bow;
• sour juice – 0.2 l;
• vegetable oil;
• greens and dry kelp to taste.

Preparation:

1. Chop the cabbage leaves and mash them slightly.
2. Finely chop the garlic and onion.
3. Combine the ingredients with juice or oil.
4. Add green herbs, seaweed and mix.

Vegetable soup

Vegetable soup
Puree soup with vegetable broth is recommended to be consumed with bread. Instead of broth, you can add water, heating it to a temperature of +40 degrees.

Components:

• half a head of cabbage;
• sweet pepper – 2 pcs.;
• tomato – 2-3 pcs.;
• onion – 1 pc.;
• garlic – 2-3 cloves;
• celery root, salt, allspice - to taste.

Preparation:

1. Steam the vegetables.
2. Grind them in a blender.
3. Pour the mixture with vegetable broth and add seasonings.
4. Leave for an hour.
5. To emphasize the taste, add chopped herbs to the plate.

Tabbouleh in Arabic

Tabbouleh in Arabic
An original dish in the form of cabbage rolls. First, cabbage or grape leaves need to be lightly steamed. They become softer and easier to wrap.

Components:

• tomatoes – 2-3 pcs.;
• wheat sprouts – 400 g;
• medium onion head;
• ground kelp – 300 g;
• any spicy herb;
• vegetable oil;
• grape or cabbage leaves.

Preparation:

1. Finely chop the tomatoes and onions.
2. Chop the herbs.
3. Mix the crushed ingredients with wheat, kelp, and oil.
4. Wrap the mixture in leaves.

Raspberry puree

Raspberry puree
Dessert is effective during weight loss and quick cleansing of toxins. Fresh and frozen berries are suitable. You can make a berry mix.

Components:

• semolina – 200 g;
• raspberries – 300 g;
• natural honey – 2-3 tbsp. l.;
• half a lemon;
• ground nuts to taste.

Preparation:

1. The cereal is soaked in water.
2. Pour in honey and juice.
3. The raspberries are crushed to a puree.
4. Top decorated with nuts.

Vegetable salad with pepper

Vegetable salad with pepper
Salad mixture to improve muscle tone. The dish can be changed, giving it pomegranate sourness. Instead of tomatoes, add pomegranate juice.

Components:

• sweet pepper – 4 pcs.;
• tomato – 2-3 pcs.;
• carrots – 3 pcs.;
• onion – 1 pc.;
• fresh herbs;
• vegetable oil.

Preparation:

1. Peel and grate the carrots.
2. Remove the stalks from the pepper and chop.
3. Cut the tomatoes into cubes.
4. Mix the ingredients with finely chopped onions, chopped herbs, and vegetable oil.