How a raw foodist can create a complete menu for every day

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

Raw food diet by season

Adhering to the principles of a raw food diet is very difficult in Russian conditions. If in summer and autumn you can still find fresh seasonal vegetables or fruits without nitrates and GMOs, then in winter the situation is much worse.

Therefore, everyone who lives in a cold climate is offered a raw food diet according to the seasons. In summer - everything that grows in a given area. In winter, even from late autumn to mid-spring, focus on the following list of products:

dried fruits;
nuts;
dried apples;
bananas;
root vegetables (potatoes, carrots, beets);
pumpkin (it can be stored in a cool place for up to several months);
honey;
frozen berries.

Based on these products, you can create your own diet. In addition, people who are supporters of a raw food diet are advised to undergo a full comprehensive medical examination every 4-6 months. At a minimum, do a biochemical blood test, identify and eliminate emerging problems.

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.

The principle of raw food diet

A raw food diet is classified as vegetarianism. At a minimum, these systems are as similar as possible to each other: in both, supporters refuse or severely limit the consumption of food of animal origin. But, if the former like to bake or stew vegetables, then the latter eat everything raw. The basic principles are:

Refusal of thermally processed food.
Eliminating meat, fish, eggs, milk or limiting their consumption.
Consumption of environmentally friendly products: without preservatives, dyes, nitrates, GMOs.
Small and frequent meals - up to 6 meals a day with an interval of 2-2.5 hours. This will help the body a little to cope with deprivation.

It should be understood that serious dietary restrictions can lead to serious health consequences and various diseases associated with a lack of vitamins, minerals, and nutrients.

Before switching to a raw food diet, it is necessary to analyze the existing advantages and disadvantages, and also consult with a specialist.

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.

Benefits and harms

The raw food diet is a fairly popular nutrition system that has a huge number of supporters. They are convinced that avoiding heat treatment and animal products will have a positive effect on the body, namely:

improving the functioning of all body systems;
removal of toxins;
prolongation of beauty, youth;
increasing mental abilities and concentration.

But doctors and weight loss specialists do not agree with such points. They are convinced that a raw food diet has more negative aspects, namely:

Switching to a raw food diet can cause serious deterioration in health. The person begins to feel dizzy, weak, apathetic, and drowsy. This negatively affects the performance of daily tasks, especially if the work requires increased concentration.
An insufficient amount of animal protein in the diet can cause metabolic disorders, since they, together with amino acids, are regulators of many reactions and are responsible for the functioning of internal organs.
A low content of vitamins and minerals can cause changes in appearance: skin, hair, nails, teeth deteriorate.
The wrong combination of foods, excessive consumption of vegetables and fruits can cause disruption of the gastrointestinal tract, causing diarrhea, indigestion, and bloating.

Such nutrition can be dangerous even for a healthy person. If you want to change your diet, it is better to seek help from specialists and create the right diet, rich in nutrients, vitamins and minerals.

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."

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.

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.

Basic rules for product compatibility

Another way to avoid gastrointestinal problems that are often found on a raw food diet is to combine foods correctly. What should you pay attention to?

Avoid combinations that can cause fermentation processes. These are sugar and fats. That is, it is not recommended to eat avocados or nuts and sweet fruits together.
Do not mix starchy fruits or vegetables and citrus fruits. They require various enzymes to digest them. Mixing them can cause indigestion, discomfort in the abdomen, and bloating.
Avoid combining fats with fats: simultaneous consumption of nuts, avocados, etc.

The correct sequence of eating foods is as follows: sour fruits - sweet fruits - vegetables - fats. This will help the gastrointestinal tract cope with the load.

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.

What to eat for breakfast: options and recipes

Guys, as you already understand, a raw foodist’s breakfast should be light. This must be taken into account when drawing up an individual diet, which every raw foodist should have.

Depending on the time of year, in the morning you can choose from: fruits or berries, a green smoothie, fruit salad or smoothie. There are plenty of options.

I will share with you good breakfast recipes that will suit almost all raw foodists.

Fruits or berries

Depending on the time of year, you can simply eat a portion of seasonal fruits or berries. Wash and eat! You can eat from a bush or tree, like me, if you are in the country.

You can eat the fruits and berries you like best. For example, in the summer - cherries, strawberries, raspberries, blueberries, watermelon. In winter - tangerines, oranges, apples, pears.

Fruit smoothie

A smoothie is made from fruits or berries. Very simple:

Take 2-3 types of any compatible berries in the amount of 300 grams and 20 grams of water.
Place the berries and water in a blender and mix until smooth.
The smoothie is ready! You can decorate with mint or lemon balm leaves, or berries.
In hot weather, the smoothie can be slightly cooled, literally 10-15 minutes in the refrigerator.

Green smoothie

To prepare a green smoothie you will need only 3 ingredients: any fruit or berries, any greens and clean water. You can also make a vegetable smoothie, a cleansing option. It’s very simple to prepare: add and beat the ingredients in a blender one by one.

Important! There are some tricks here that you may not know about. Read how to properly prepare a green smoothie here, where I share my own creations.

Apple and carrot salad

I don't know what could be simpler than this salad. Even a child can handle it! In addition, the components are inexpensive and available almost all year round.

All you need is nothing: 2 apples and 1 medium carrot.
First you need to peel the apples and carrots.
Then grate one by one and mix.
Ready! You can knead it with your hands to make the salad even juicier.

The beauty of this salad is that it is hearty and can be prepared both in summer and winter. Of course, in winter you will be more pleased with it, because in summer there are plenty of other options for a raw food breakfast.

Friends, as you can see, there is nothing complicated about breakfast for a raw foodist. Lots of options! Simple, fast and tasty. Try it, you will like it. Treat your loved ones, it's better than their coffee sandwich. Be sure to tell your friends on social networks about this opportunity to start your morning with positive food.

Guys, what do you cook for breakfast? Tell us in the comments and share your experience with other readers. That’s all for today, wait for new articles! Bye bye.