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How To Make a Healthy Raw Vegan Meal Plan?
A raw vegan meal plan consists of three typical meals: breakfast, lunch, and dinner.
However, I believe that every healthy diet should contain five main elements:
- exercise
- hydration
- breakfast
- lunch
- dinner
In the picture: An example of a raw vegan meal plan – breakfast, lunch and dinner
Why Is Important to Exercise Daily?
You should always start the day with exercise, because through exercise all body functions and structures are activated after a night spent in a state of rest.
Remember the following important sentences:
- Exercise is part of personal hygiene.
- Exercise is part of a diet.
- The meal plan is only complete when it includes exercise as a very important element.
- Through exercise, we prepare the body to use nutrients from food in the most effective way.
It does matter which exercises you do. It is very important to maintain the most important aspects of fitness, namely:
- strength
- stamina
- flexibility
- the sense of balance
- movement coordination
By all means, do those exercises that are in the domain of your physical capabilities and that you enjoy.
Be persistent and consistent in your practice. Introduce exercise into your morning routine and let it become as frequent as brushing your teeth in the morning. You will see how over time you will get so used to morning exercise that your body will ask you to exercise every morning in order to feel energetic and enjoy the ease of movement of your body.
Consistency and persistence are the keys to success!
In the picture: Marina from Health Glows showing an exercise with weights
Why Is Important To Hydrate Your Body Well?
It is very important to hydrate your body in order to be healthy. Water is the necessary medium for the proper functioning of all body organs and the vitality of all tissues.
For the most part, body hydration is achieved through eating food that is rich in water. But in addition to eating water-rich food, it is necessary to drink clean water in order to achieve and maintain a high level of body hydration.
A good practice is to drink slightly warmed water with freshly squeezed lemon juice during morning exercise and to sip water throughout the day.
In the picture: A wine glass full of clean water next to a coaster that reads I Am the Water of Health
What To Eat for a Raw Vegan Breakfast?
The role of breakfast is to ensure the best hydration of the body. That’s why for breakfast we choose the juiciest fruits in the given season.
Examples of raw vegan breakfasts:
- tangerines
- clementine
- pineapple
- kiwi
- peaches
- nectarines
- melons
- watermelons
- papaya
Along with fruit, a nice addition to breakfast is green or citrus juice. Green juices are rich in minerals, so they complement a fruit meal and contribute to the satiety and satisfaction after a meal.
A juicy fruit breakfast, with the optional addition of green juice or citrus juice, is the healthiest breakfast because it provides body hydration and a wealth of vitamin C.
In the picture: An example of a raw vegan breakfast – tangerines and celery juice
What To Eat for a Raw Vegan Lunch?
The role of lunch is to provide the most efficient fuel for the body, which is simple sugars packed with vitamins, minerals, enzymes, coenzymes, fibre and water. That’s why for lunch we choose the sweetest fruit in the given season.
Examples of lunch on a raw vegan lunch:
- bananas
- grapes
- figs
- persimmons
- mango
- dragon fruit
- jackfruit
Along with fruit, a nice addition to lunch is some cucumbers or lettuce. Cucumbers and lettuces are rich in minerals, so they complement a fruit meal and contribute to the feeling of satiety and satisfaction after a meal.
A sweet fruit lunch with some cucumbers or lettuce is the healthiest lunch because it provides the most effective fuel for the body along with minerals, dietary fibre and water.
In the picture: An example of a raw vegan lunch – persimmon pudding and cucumber slices
What To Eat for a Raw Vegan Dinner?
The role of dinner is to provide minerals and fatty acids from whole raw vegan foods. Therefore, for dinner we choose vegetables with a small amount of some fat source such as avocado or nuts or seeds. Since vegetables contain very few calories, not enough to satiate the average person, we start dinner with some fruit or, for example, freshly squeezed citrus juice.
An example of a raw vegan dinner from the picture below:
- Pomegranate-orange juice
- Raw vegan mac and cheese
- Cucumber-fenugreek microgreen salad in lemon juice
In the picture: An example of a raw vegan dinner – raw vegan mac and cheese, cucumber-microgreen salad, pomegranate-orange juice
The Takeaway To Remember
Remember the following, most important points from this raw vegan meal plan lesson:
- Exercise – preparing the body to absorb nutrients from food
- Hydration – extremely important for the health of all body organs
- Breakfast – body hydration – juicy fruit
- Lunch – fuel for all physical and cognitive activities of the body – sweet fruit with cucumber or lettuce
- Dinner – minerals and fatty acids – fruits + vegetables and some source of fat (avocado / seeds / nuts)
In the picture: An example of a raw vegan meal plan – breakfast, lunch and dinner
Quiz
In the picture: Marina from Health Glows standing behind the kitchen counter with three raw vegan meals on
Marina from Health Glows
As a certified raw vegan diet and healthy lifestyle coach, Marina helps her clients and followers to transition to a raw vegan diet in a proven and sustainable way in order to get rid of health problems and build a high level of health.
What degree is the slightly warm water with lemon.
Hi dear Amy!
Thank you for the excellent question! I go by the feeling. I keep my hand on the kettle that is warming the water for my lemon juice. When I feel on my hand that the kettle is warm, yet not hot, I stop the heating and pour the warmed water over my lemon juice. Somewhere half a way through boiling I would say.
I am sorry for not giving you a precise answer. I hope this gives you an idea at least.
Thank you for this informative 1st lesson!
Thank you dear Teresa for doing my course and leaving a comment. Welcome!
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