December 04

Your one-day 80/10/10 raw vegan diet menu

by Paul and Yulia Tarbath


There has never been a better time to switch to a low fat raw food diet, such as the 80/10/10 diet. As more and more people wake up to the fact that what we eat is crucial to their overall health and well-being, so the numbers of people switching to this diet and lifestyle is increasing. What is more, eating healthfully does no longer mean you have to be under eating and craving the foods of the past, as well as being bored or unhappy with what you eat.


In this article, you will find a sample one-day, 80/10/10 diet menu guide with 3 different options for you to choose from. So, if you have not bought ‘The 80/10/10’ diet book (which we highly recommend you do) yet, but would like to at least ‘get a taste’ of the foods/meals that you can eat on this diet, then read on and try our sample day menu below.


1-day 80/10/10 diet menu sample.



Option 1

Option 2

Option 3

Approximate Calories


Banana smoothie




10  bananas blended with some pure water

Mango and blueberry salad



4  mangos and 1 cup of blueberries mixed together in a bowl

Just grapes




1300g of your favourite type of grape



Just persimmons




650g or 7 large persimmons.

Bananas, date and lettuce smoothie



5 medjool dates, 4  medium bananas, ½ head of green lettuce, blended together with some water.

Mangos with celery




1300g of mango flesh and 3 medium celery stalks eaten together with mangoes. You can also make mango-celery smoothie or a simple salad.




Course 1:

Freshly squeeze orange juice with pulp



1150g of orange juice.





Course 2:

Green salad with almond-strawberry dressing


100g of strawberries + 28g of almonds blended together to make a dressing.  100g of cucumbers, diced, 450g of lettuce chopped and placed in a bowl with the almond-strawberry dressing poured over the top.



Course 1:

Peach and Parsley soup        




5 medium peaches with skin removed  and ½ cup of parsley.



Course 2:

Raw lasagne with sweet tomato sauce from our low-fat raw vegan recipe book,  ‘Deliciously Raw Dinners’. Click here to order your instant copy.

Course 1: 

Blueberry smoothie  




2 cups of blueberries.





Course 2:

Rawsome Orange Tacos


Click here for recipe




Total Calories




 How many calories do you need to eat?


Firstly, it is important to emphasize that a good amount of exercise should be an integral part of your daily routine and so should be ‘factored in’ when understanding how many calories you need to be eating every day. Dr Graham talks about the importance of this in his book, ‘The 80/10/10 Diet’.


A useful way to estimate how many calories you need for a whole day is by using what is called the BMR (Basal Metabolic Rate). Simply times (x) by 10 your body weight in pounds and this will give you your resting basal metabolic rate, which is approximately the number of calories required to operate your body and all its functions while at rest.


For example, a woman weighing 125lb or 56.7kg would need to be eating approximately 1,250 calories (125 x 10 = BMR) a day while at rest. That means literally doing absolutely nothing all day – no moving around, no house work, no exercise and other activities, which all require extra calories. Now, if she wanted to do physical or athletic activities, as well as manage all her other daily tasks, she would need to double her calorie intake to cover her calorific expenditure during the day.


As a general guideline, active and athletic women should be aiming towards 2,500 calories a day, whilst active and athletic men should be aiming towards 3,000 calories a day.  If the person in question is not as physically active, then the overall calories required will be less, depending on how much or how little exercise they do.


Spend just a day on this diet, using the menu options provided and then extend it to a few days, then a week, then a month, and so on. After following this lifestyle for 3,5 years ourselves, we can honestly say that you will not be disappointed, for as long you do this diet correctly and are driven by a desire to achieve greater health and overall well-being. 



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