If you missed my first post on this topic I recommend reading it here. I will not get too much into this topic right now because of the first post. I only wanted to create this second post to give you some variety on what you can eat as a raw vegan while getting the recommended daily intake of nutrients. I will most likely be creating several of these posts in the future so that you can just relax and copy my shopping list without having to do all the calculating of nutrients!
In this post we will be going through recipes for breakfast smoothie, cucumber noodles and salad. To be honest I think this meal plan is even more simple than the first one I made! I love having smoothies in the morning because they are easy and quick to make.
Once again I need to remind you that on this diet you’ll need B-12 and Vitamin-D supplements. Do not forget that! Also I am not a dietitian. Just a regular person trying to create meal plans for myself and others to use whenever they feel like giving this diet a try.
Himalayan salt 1 tsp
3 large Cucumber
Kale 4 cups chopped
Spinach 3 cups chopped
1 Brazil nut
Walnuts 1 Tbsp chopped
1 cup chopped Mushrooms
2 cups chopped lettuce
2 Garlic cloves
Juice of 4 lemons
2 cups Orange juice
3 cups pineapple juice
Protein powder (24g one scoop)
2 green onions
Next I’ll show you the amount of nutrients you’ll get from 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.
As we can see the intake of B-12 and Vitamin-D is very low and this is why supplements are so important on a vegan diet.
This whole meal plan ends up being 1911 kcal which for me is enough since I need 1800 calories a day to maintain my weight and a lot less if I was trying to lose weight.
Now we know the ingredients and next I’ll show you what to do with them!
Breakfast: juice & protein smoothie
Juice about 2 cups orange juice and 3 cups of pineapple juice. That will give you about 600 calories. Then make an easy smoothie with:
1 cup almond milk
2 Tbsp peanut butter and
scoop of protein powder (24g protein)
I love having noodles with a creamy sauce and even though I love hummus as a dip I wanted to create a recipe just for the noodles cause not everyone likes hummus. Spiralize 2 cucumbers and add a cup of chopped mushrooms. For the dressing blend:
2 green onions
Half a cup lemon juice( if you have leftover lemons use them on your salad)
2 garlic cloves
Himalayan salt 1tsp
Time for a salad! Use your:
4 cups chopped kale,
3 cups chopped spinach,
2 cups chopped lettuce
2 large tomatoes
If you don’t want plain lemon juice as a dressing you can use some of your tahini and salt to blend with lemon juice. This creates a creamy salad dressing.
1 Tbsp chopped walnuts,
1 brazil nut,
3 packs of roasted seaweed (15g)
I hope you’ll enjoy these recipes! I for sure did and I’m very excited about this meal plan. Even though I included the smoothie in breakfast section you can have it any time of the day. Hoping you’ll love 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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