There has never been a better time to switch to a low fat raw food diet, such as the 80/10/10 raw vegan diet.
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 you ‘get a taste’ of the foods/meals that you can eat on this diet.
1-day 80/10/10 diet menu sample:
|Option 1||Option 2||Option 3||Approximate Calories|
10 bananas blended with some pure water
|Mango and blueberry salad
4 mangos and 1 cup of blueberries mixed together in a bowl
1300g of your favourite type of grapes
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.
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.
Peach and Parsley soup
5 medium peaches with skin removed and ½ cup of parsley, all blended.Course 2:
Raw lasagne with red and green sauce from our book, Thrive On Raw Recipes.
Click here to order your instant copy.
Blueberry smoothie 2 cups of blueberries.
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.
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 2,200-2,500 calories a day, whilst active and athletic men should be aiming towards 2,800-3,000 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 since 2009 ourselves, we can honestly say that you will not be disappointed, for as long you do this diet correctly and put it into practice.