Many people have their doubts when it comes to eating raw vegan because it is hard to reach the recommended daily intake of nutrients on such a strict diet. At the same time there are people like FullyRawKristina who have lived this raw vegan lifestyle for years and years on end! Even on a normal diet how many of us actually check whether we get all the nutrients we need? Anyhow it is also said that the nutrients you get from plants are very different when compared to the same nutrients you get from meat or eggs. I personally would not go fully raw vegan for the rest of my life because I believe on a well balanced and biblical diet. I myself only like doing fully raw diets when I have issues with digestion for example. On my normal diet I try to stay away from grains except white rice.
I have done some calculating for you and picked some dishes that will help you get all the recommended nutrients but even with this meal plan you’ll need to enjoy Vitamin-D and B-12 supplements since these are usually very hard to get naturally as a vegan. Vegans usually struggle to get enough calcium, zinc, iron, selenium and iodine so I made sure that the following meal plan is sufficient in all of them.
Going fully raw is extreme but it can also be very healing for your body. As I go on a raw vegan diet for a short period of time I usually don’t worry too much about the recommended nutrient intake because you wouldn’t worry when fasting and still fasting has plenty of health benefits. This meal plan is more for people who want to try raw vegan diet in long term.
I am not a dietitian. I used an app called Cronometer to calculate all the nutrients so you can do this yourself as well but to save your time and get you started here comes an example of what your daily meals could possibly look like as a fully raw vegan!
Chickpeas 2 cups
Tahini 2 Tbsp
Himalayan salt 1 tsp
4 large Cucumber
Kale 4 cups chopped
Spinach 3 cups chopped
1 Brazil nut
Walnuts 1 Tbsp chopped
1 Medium Carrot
1 large red bell pepper
1 large yellow bell pepper
1 cup chopped Mushrooms
2 cups chopped lettuce
2 Garlic cloves
Juice of 4 lemons
2 cups Orange juice
This is all you need to get your recommendations and I will next show through pictures all the nutrients you’ll get. After that I will tell you the different recipes you can make out of these ingredients.
Do not mind the red line on the right 44-78g of fat a day is a normal target and mine was set very low on the app. On the left we can also notice that you’ll be getting enough protein for the day which can be a challenge on a vegan diet.
On the right we see all the minerals like calcium and zinc are great as well as selenium thanks to the brazil nut! On the left we see that this diet includes many carbs but don’t worry! On a 2000 calorie diet 225-325g of carbs a day is normal.
Now you see why vitamin- D and B-12 supplements are so important! Do not worry about the red line on folate since you can’t get too much from foods that naturally contain folate.
This whole meal plan end up being 1730 kcal which for me is enough or at least close to enough since I need 1800 calories to maintain my weight. If this is not exactly enough for you you can always add something simple into your diet. All I need to add is one banana to reach 1835 kcal. So feel free to do some adjustments.
Now we know the ingredients and next I’ll show you what to do with them!
Breakfast: juice & veggies with dip
Start your day with 2 cups of orange juice that has about 200 calories. Then make a yummy hummus dip that you’ll enjoy with a sliced carrot and a cucumber. For the hummus blend:
2 cups of chickpeas
2 Tbsp tahini
Juice of 3 small lemons
2 garlic cloves
1 tsp salt
1/2 cup water or more
Congratulations you are already half done with your lunch! The hummus dip we made earlier will be used with your cucumber noodles! Remember you’ll need a spiralizer to create your noodles. Add the noodles of two cucumbers in a bowl with 1 cup chopped mushrooms and cover them with the delicious hummus sauce.
Time for a salad! Use your:
4 cups chopped kale,
3 cups chopped spinach,
1 large red bell pepper,
1 large yellow bell pepper,
2 cups chopped lettuce and
You can also make a dressing from juice of 1 lemon, 1/2 avocado and coriander blended together.
1 Tbsp chopped walnuts,
1 brazil nut,
3 packs of roasted seaweed (15g)
Seaweed is an important source of iodine and you shouldn’t forget your nuts either. This is a raw vegan diet in the most simple form I could present it to you with the nutrients in check. I hope you liked it!
Welcome to my blog! I write about healthy diets, weightloss and money tips. I have struggled for years to lose weight and tried many different diets. When I finally decided to focus more on my health than just wanting to lose weight I started losing weight naturally. It was a full lifestyle change. One key point through this transformation was basically going on a paleo diet. You might want to check out Dr. William Davis.
As a person who moved to a different country I know how hard it can be to get a decent job. I wanted to include different money tricks and tips on my blog to help people who have ended up in similar situations.
I write two blogs and you can check out my other website at castleandbeauty.com .
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