Raw food diet for beginners: menu, recipes, reviews. What products does the “live” diet consist of?

Having switched to a raw food diet, beginners are often at a loss as to what to eat now. After all, you don’t want to eat the same thing all the time. For example, let's create a raw food diet menu for a whole week. This varied menu will surprise you wide choice dishes, and later you will add your own recipes to it.

It’s easier to become a raw foodist in the summer. The stores offer a large number of fruits and vegetables. For summer residents they grow in their plots. Berries can be purchased at mini-markets or picked yourself in the forest. Besides, all this is cheap. Winter in this sense is a more difficult time. Many ingredients are expensive or not available at all. These problems can be overcome if you take them seriously.

TO winter period We need to prepare in the summer. Berries and herbs can be frozen; vegetables grown over the summer can be kept in the basement.

Raw foods are low in calories, so you need to add a lot of nuts to your diet at first. Their content gradually decreases until it reaches 1-2 handfuls in 2 days. Even for beginner raw foodists, nutrition consists of main meals and small snacks. Vegetables and fruits that you like best will work as snacks. Nuts will also work. But for the main techniques you can prepare complex dishes.

Menu for 7 days

Let's look at the menu for a typical work week.

Monday

Breakfast. In the morning, raw foodists eat 1-2 varieties of fruit. The products are not prepared in any way and are consumed as is. This will not be easy for beginners. Until a person gets used to small portions and the absence of cooked dishes, you can deviate from this rule.

In the morning, treat yourself to the Georgian dish pkhali. Any vegetable or herb is used as a base. The dressing is a spicy garlic sauce, walnuts, cilantro or other herbs, avocado slices. The products are mixed in a blender. Pomegranate seeds are added to the paste. Pkhali is quite fatty and is suitable for those who have recently started a raw food diet.

Dinner. To cook delicious soups, it is not necessary to use a stove. For lunch you can have red gazpacho. This cold soup is made from tomatoes, cucumbers, sweet peppers and walnuts. To add spice, hot peppers are used. Add greens or garlic to taste. The ingredients (except for nuts, which are added later) are crushed with a blender and diluted with pieces of ice. When the ice melts, the soup is ready.

Dinner. Berry dessert is perfect for an evening meal. To prepare it, you need to grind the almonds in a blender with a gradual infusion of liquid. Add chopped banana to the paste and mix as well. Any berries to taste are added to the dessert.

You can also have crackers for dinner. To prepare them, you need to soak almonds and raisins before going to bed. In the morning, the products are mixed with orange zest and crushed. Pieces of apples and a little salt are placed in the pulp. When the dough is well mixed, it needs to be dried using a dehydrator.

Tuesday

Breakfast. Salad of carrots, cucumber, garlic, pumpkin pieces and jusai - great option for breakfast. Add turmeric to taste. Jusai is a plant that has the properties of onions and garlic. The dish is seasoned with vegetable oil.

Another option is pepper salad. To prepare, you need to chop the tomato, pepper, onion, grate the carrots on a coarse grater, and chop the parsley. The ingredients are mixed, oil is added. A classic cooking option that many of us are used to.

Dinner. For lunch, prepare sprouted green buckwheat puree. Before sprouting, buckwheat is soaked for 1.5 hours, then the water is drained and the buckwheat is left overnight. In the morning the first seedlings will appear. For the puree you also need carrots, a little lemon juice, flaxseed oil, and herbs. All this is mixed with a blender. Add salt to taste.

Dinner. Apple mousse is perfect to finish off your meal. The apple is peeled and ground. After this, mango, which is previously chopped with a fork, is mixed with it. Add a little cinnamon for taste.

Wednesday

Breakfast. The morning begins with a cocktail of chickpeas pre-soaked in the evening. Chickpeas and dried fruits are crushed in a blender, water and berries are added to them. A banana smoothie with dates will work well. The banana is mixed in a blender, the dried fruits are removed from the seeds and also mixed. Water is added.

Dinner. To prepare lunch, you need to marinate the champignons in advance in a mixture of vegetable oil, pod hot pepper, lemon juice, herbs, salt. They should stay like this for several hours. When the mushrooms are ready, “spaghetti” is added to them, the role of which is played by zucchini, cut into strips. The dish is sprinkled with chopped nuts.

Dinner. In the evening, beet salad with garlic is prepared. The ingredients are cut and mixed. If desired, add oil and some herbs.

Thursday

Breakfast. In the morning, a zucchini salad with a thin sauce will go well. To prepare the sauce, you need to grind tomatoes, beets, and pieces of garlic.

Dinner. For the afternoon meal, soup is prepared with almond milk, water and mushrooms. To prepare it, you will need avocado, cucumber, seaweed, cabbage. The mixture is seasoned with lemon juice. Vegetables are chopped or chopped with a blender.

Dinner. You can have cake for dinner. To prepare the dough, nuts, dried fruits, apricot kernels. Cinnamon is added. The dough is used to make molds into which the puree is folded. The gruel is prepared from persimmons, cranberries and flax seeds.

You can make banana ice cream. The banana is crushed in a blender to a homogeneous paste. This is the base of ice cream. Now you can add fruits or berries to taste.

Friday

Breakfast. You can start your Friday day with beetroot roll. To prepare the dough, flax ground in a coffee grinder is soaked overnight. In the morning, flax along with herbs is mixed with a blender and placed in a dehydrator in the form of a cake. Sliced beets are used as filling.

Dinner. During the day you can cook real borscht. Sauce made from chopped beets, carrots and herbs is poured over chopped cabbage. To dilute the dish, use pieces of ice or water.

Dinner. Eggplant aspic is prepared for dinner. To prepare, you need to sprinkle the eggplants with salt the night before. The vegetable is cut into narrow circles. In the morning the salt is removed. The pieces are poured with a marinade of vegetable oil and vinegar. You can sprinkle them with garlic and finely chopped herbs on top. The dish is placed in the refrigerator for half a day.

Weekend

On Saturday and Sunday, you can organize a fasting day with monotrophic nutrition or no food at all. With a monotrophic diet, only one product is eaten at one meal.

You can come up with many options for preparing familiar vegetables. IN various combinations they give new taste. Such nutrition will not be monotonous. Habitual dishes can be replaced with their analogues in raw food cuisine. Remember that nutrition should be balanced and supply the body with all essential vitamins. Don't forget to do a blood test to make sure everything is normal.

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In today's living conditions everything more people thinks about in the right way life and Raw food diet is a popular nutrition concept, the benefits of which have already been appreciated by many. It consists of completely refusing to eat processed foods. heat treatment. raw food diet is a set of raw plant products. But this is not a meager and incomplete diet. U fresh vegetables, fruits, herbs have a rich aroma and taste, and properly prepared dishes are nutritious and healthy.

Principles of raw food diet

Main Law natural nutrition- eat at least four times a day. In this mode, the body receives the necessary charge of energy, metabolic processes, does not suffer from hunger. Portions should be small. Along with main meals, they are allowed.

Rules for eating raw food:

Do not wash down what you eat. You can drink it either 30 minutes before meals or 40 minutes after. Allowed drinks: pure water without gas, herbal and berry infusions. It is allowed to replace one meal with a glass of freshly squeezed juice.
Do not mix fatty foods with sweets. This combination causes fermentation in the intestines, so you should not eat nuts with dried fruits or honey, sweet fruits with avocados, etc.
Combine sour fruits with fatty foods. So, orange harmonizes perfectly with nuts and avocado.
Do not eat sour fruits at the same time as starchy ones. When interacting with acid, starch is poorly broken down, which can cause stomach pain, cramps and indigestion.
Do not consume different fatty foods at the same time, for example, coconut with avocado or butter with nuts. Such combinations inhibit the absorption and digestion of food.
Do not use at the same time fresh fruits and dried fruits.

Authorized products:

fresh fruits and vegetables, berries, herbs (supply the body with fiber);
raw mushrooms grown in an environmentally friendly area;
unroasted nuts: almonds, hazelnuts, peanuts, pistachios, walnuts (source of protein and minerals);
sprouted seeds of wheat, buckwheat, lentils, sunflower;
legumes: peas, lentils, green buckwheat;
dried fruits not dried in ovens (replace fresh fruits in winter);
seaweed(preferably dry seaweed, which is soaked before eating);
cold pressed vegetable oils.

any pickles and marinades;
store-bought juices;
alcoholic products;
sparkling sweet water;
coffee.

Transition to a raw food diet and nutritional habits in winter and summer

To start eating a raw food diet without harming your body, you should follow the recommendations of qualified doctors and experienced raw foodists.

Before refusing to eat thermally processed foods, you should consult your doctor: a raw food diet is contraindicated in some serious diseases.

To make the transition minimally stressful, at the initial stage it is worth giving up meat and fish, switching to. When the body gets used to this regime, switch to good nutrition raw vegetables and fruits.

It is important to monitor the water-salt balance. To do this, you should drink more than two liters of water per day. The daily food composition must be carefully selected so that the body has enough necessary vitamins, microelements, protein and carbohydrates (percentage ratio: 17 - fats, 73 - carbohydrates, 10 - proteins).

It is advisable to start a raw food diet in the summer and autumn period When fresh fruits, vegetables and greens are plentiful, the food is not contaminated by pesticides and other substances and is therefore healthy. But what to do in winter and spring, when you can no longer take vegetables directly from the garden?

For the winter-spring period, stock up on vegetables as much as possible.
Eat more fats contained in sunflower seeds, nuts, and various oils.
Make some herbs (they can be stored in small bags in the freezer): parsley, dill, cilantro, lettuce. It can also be dried.
Drink only warm drinks. The temperature should be about 40 °C. To maintain it, use a thermos.
Eat more dried fruits because they have enough vitamins to replace fresh fruits.
Use various spices as seasonings: cinnamon, cloves. They will keep you warm in the cold winter.

Creating a menu for the day

When preparing a daily diet, the following conditions are met: different groups products are consumed separately. Eat sour fruits first. It is allowed to swap nuts with vegetables: such a replacement will not cause fermentation.

The order of products must be taken into account:

fruits or starchy ones, and then nuts;
fruits are starchy;
sour - starchy;
fruit, and then dried fruit.

Daily ratio of products: 45 percent fruits and berries, 35 percent vegetables, 10 percent starches, 9 percent dried fruits, nuts and honey, 1 percent seasonings.

In approx. daily menu includes a breakfast of fruit, a light lunch of salad and sprouted grains and legumes or root vegetables. Lunch and afternoon snacks consist of nuts or dried fruits, and for dessert halva made from pistachios and sunflower seeds, prepared independently.

List of dishes for the week

For a person practicing a raw food diet, the weekly menu should consist of a variety of products, taking into account all the recommendations and restrictions presented above.

1st day

For breakfast - 2 bananas, kiwi with three oranges.

A handful of nuts is good for lunch.

For lunch - green buckwheat with cucumber salad with the addition of tomatoes, peppers, onions, and olive oil.

For an afternoon snack - a handful of dried fruits.

Dine with a glass of smoothie (tomatoes with avocado, seasoned with basil or parsley) with bread.

2nd day

Breakfast: salad of three small grated apples with raisins and honey.

Lunch: fresh freshly pressed from vegetables or fruits.

Dine on cutlets from raw carrots with sprouted wheat grains.

For an afternoon snack - cabbage salad with cucumbers and herbs, you can dress it linseed oil with lemon juice.

For dinner - berry and fruit salad.

3rd day

Breakfast consists of soaked oatmeal flakes with berries and mango fruit.

Lunch - half a glass of nuts.

A hearty lunch of sprouted lentil grains and a salad of cauliflower, peppers, broccoli, seasoned sesame oil or sprinkled with sesame seeds.

Have pumpkin porridge with seeds for dinner.

4th day

We have breakfast with 1 glass of banana smoothie with the addition of strawberries and kiwi.

Lunch - 150 grams of sunflower seeds.

Lunch - creamy vegetable soup with onion-based raw food bread.

Afternoon snack - several fresh watermelon or melon slices.

We have dinner with a salad of seaweed, onions, and broccoli, dressed with flaxseed oil.

5th day

For breakfast, 100 grams of currants or strawberries.

For lunch - 100 grams of nuts.

For lunch - pumpkin porridge with pine nuts and a side dish of zucchini salad and various greens.

For afternoon snack - dates.

For dinner - salad: arugula greens, sesame seeds, cauliflower, tomatoes and olive oil dressing with lemon juice; raw food bread.

6th day

Breakfast: pieces of watermelon with strawberries and currants.

Lunch: cucumbers with garlic and dill.

Lunch: side dish of sprouted wheat grains and cabbage-carrot salad, seasoned with sesame oil.

We'll have a green squash cocktail with dill, parsley and sorrel leaves in the afternoon.

Dinner: soaked seaweed, sprinkled with sesame oil.

7th day

We have breakfast with apples stuffed with a mixture of dried fruits.

For lunch - freshly squeezed fruit and berries.

We have lunch with a side dish of sprouted chickpeas, a salad of champignons, onions, tomatoes and cauliflower with olive oil dressing.

We have an afternoon snack with zucchini salad and carrots, Korean style.

We have dinner with pieces of various vegetables, seasoned with a sauce made from pureed nuts.

Raw food recipes

Creamy vegetable soup recipe

This soup is prepared quickly and simply; any beginner raw foodist can easily prepare it. Using a blender, puree the onion, cauliflower and carrots, young peas, celery stalks and parsley to a puree consistency. Pour everything into a plate, sprinkle with cedar nuts or pumpkin seeds, which will add piquancy to the dish. The cream soup is ready to eat.

Smoothies from vegetables and fruits

Smoothies are the most healthy snack. Vegetables and fruits combined in one smoothie add piquancy to the dish. To prepare it, you should take washed celery stalks, orange and kiwi without peel, and apples. Everything is whipped with a blender until smooth.

Pumpkin porridge

Pumpkin is rich in vitamins, minerals and fiber. The porridge is prepared by grinding peeled and seeded pumpkin in a blender or meat grinder. To sweeten the dish, you can add honey. This porridge is seasoned with linseed oil and sprinkled with raw pumpkin seeds.

Anyone who wants to become a real raw foodist and improve their body health will be able to choose for themselves many recipes that will be as tasty and healthy as possible.

A raw food diet is not just a diet that helps you adjust your weight and get rid of extra pounds. This is real life philosophy. The diet of a raw foodist is varied and beneficial for beauty and the body as a whole.

A raw food diet has its advantages and disadvantages. The main advantages of the diet are the removal of toxins, rejuvenation of the body, getting rid of various diseases. Disadvantages include the appearance of aggression, a lack of micro- and macroelements useful for the human body.

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Before becoming a raw foodist, you should familiarize yourself with the contraindications. These include under 18 years of age, elderly age. For beginners, there is a special list of permitted and prohibited products.

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Permitted and prohibited products

When on a raw food diet you can eat:

fresh fruits: apricots, pineapples, melons, apples, peaches, bananas, watermelons, melons;
vegetables (fresh): cucumbers, radishes, turnips, carrots, zucchini, tomatoes, beets, celery;
berries: raspberries, currants, blueberries, strawberries;
fresh greens: parsley, dill, lettuce, celery;
raw mushrooms, which are collected in ecologically clean areas. You cannot pick mushrooms collected near roads and eat them;
nuts: almonds, peanuts, hazelnuts, pistachios, walnuts;
seeds of wheat (sprouted), lentils, sunflower, rice, buckwheat;
legumes: green buckwheat, peas, lentils;
dried fruits, dried without the use of any means or devices (naturally);
seaweed. Before you start using the product, you need to soak it in water for two hours and then rinse it in clean running water;
natural honey;
vegetable unrefined oil cold pressed, these oils contain a lot of omega-3 fatty acids.

Under no circumstances should food be moldy or contain GMOs or chemicals.

It is prohibited to consume during a raw food diet:

pickles, preservation, as well as fermentation products;
store-bought juices;
alcohol in any form;
carbonated drinks;
sweet water;
coffee.

IN mandatory Before becoming a raw foodist, you need to consult with your doctor, as you can harm your body.

Types of raw food diet

Raw food diet is divided into the following types:

vegetarianism;
veganism;
fruitarianism.

Vegetarianism is the most famous diet, which is based on the consumption of both plant foods and some types of animal foods. The latter include:

milk;
kefir;
eggs;
fish.

Vegetarianism, according to doctors, is the safest diet. The products that are included in the menu replenish the reserves of substances necessary for the body.

Veganism is a dietary system that allows you to eat only plant-based foods.

Fruitarianism is a type of raw food diet, the menu of which consists of large quantity fruit. This diet is stricter than veganism, since it is necessary to exclude from the diet not only milk and meat, but also vegetables, herbs, and nuts. You are allowed to eat only beets, cabbage, potatoes, and carrots.

The basis of a raw food diet is not only certain products, but also the right combination of them.

According to the method of combining diets, they are classified into:

1. Mixed. At one time you need to eat similar foods, that is, vegetables with vegetables, and fruits with fruits.
2. Monotrophic. One product is consumed per meal.
3. Moderate. The mode allows products that are slightly thermally processed (cooking, steam), but not more than 25%.

When eating a mixed diet, it is not allowed to combine vegetables with herbs, or fruits with nuts.

To understand what type of raw food diet is suitable for a particular person, he first needs to switch to vegetarianism, and then try more strict raw food diets.

The benefits and harms of a raw food diet

The benefits of a raw food diet are:

getting rid of various diseases;
relief from chronic diseases;
getting rid of excess weight;
saturating the body with energy;
removal of toxins;
rejuvenation of the body;
improving the condition of the skin;
less need for sleep;
lack of dependence on food - a person eats food only due to natural hunger urges.

The dangers of a raw food diet are:

deficiency of microelements necessary for the human body;
possible gastrointestinal disorder;
the appearance of aggression.

Raw food diet rules depending on the season

The raw food diet is represented by:

berries and fruits – 50%;
vegetables – 35%;
dried fruits, seeds, nuts, honey – 10%;
products containing starch – 10%;
natural seasonings: herbs, mint, vegetable oil – 1%.

Raw food diet in winter time presented by:

1. Foods rich in calcium - sesame seeds, cabbage, nuts. Cabbage can preserve beneficial features even in winter. All varieties of this vegetable are allowed - Brussels sprouts, broccoli, cauliflower, kohlrabi. Sea kale contains a lot of iodine, which is necessary element for the thyroid gland.
2. Frozen or dried greens. It can be grown at home in special boxes on windowsills.
3. Pickled vegetables: cabbage, tomatoes, cucumbers.
4. Raw vegetables: beets, carrots, turnips, pumpkin, celery. You can make turnip salad with pepper and sesame seeds.
5. Frozen fruits and berries.
6. Citrus fruits: tangerines, oranges, lemon.
7. Sun-dried dried fruits.
8. Nuts. They contain 70% of the fats that raw foodists need. Nuts are their main source.
9. Vegetable oil rich in vitamin D. It is necessary to use virgin oil - sunflower, olive, corn, flaxseed.
10. Honey, propolis, beebread.
11. Juices and clean water.

The founder of the raw food diet is the American doctor Herbert M. Shelton. In his practice, the doctor studies not only raw food nutrition, but also fasting for medicinal purposes.

When eating a raw food diet, it is important to follow the following rules:

1. You should eat only when you feel hungry. The founder of the diet believes that eating by the hour is not always correct.
2. Chew food slowly and thoroughly.
3. While eating food, there is no need to be distracted by watching TV, reading, or talking.
4. You should not eat before physical activity.
5. You can't overeat.
6. If a child does not want to eat, then there is no need to force him.
7. You can drink liquid 30 minutes after eating. This interval must also be maintained before eating.
8. You should drink water only when you feel like it. According to the doctor, drinking 2 liters of water per day is not necessary.
9. You should only eat food at room temperature. Under no circumstances should it be consumed cold.
10. A raw dish must be eaten immediately after cooking and not left until the next day, as its beneficial properties may disappear.
11. You need to have breakfast no earlier than nine o’clock in the morning, lunch should be light, and dinner should be complex.
12. You should eat nuts before eating your main meal so that they have time to be absorbed.
13. If a person has an elevated body temperature, then you need to drink more fluid.
14. To saturate the body with useful micro- and macroelements, it is necessary to correctly combine and alternate foods.
15. The menu should be designed in such a way that a person receives the required amount of calories.

You need to switch to a raw food diet gradually, since a sudden transition can cause harm to the body and disrupt the functioning of its systems. This means that you need to stick to your normal diet, but include one raw product in your menu for beginners every day and exclude one familiar one. This must be done until fatty, processed and sweet foods are completely eliminated.

The essence of a sudden transition is to give up thermally processed food at one moment. But this method is considered dangerous.

Characteristics of smooth and fast transitions

To follow the diet correctly, you need to adhere to the following tips:

1. To quickly reset excess weight, the presence of motivation is required. It is especially needed in the first stages of the diet, since it is difficult for the body to adapt to new food.
2. It is best to switch to a raw food diet in spring or summer, since during the warm season there are a lot of fruits and berries.
3. At the first stages, it is necessary to abandon canned food, semi-finished products and sauces.
4. At the second stage, fish, meat, and milk should be excluded. However, you can eat cereals and stewed vegetables.
5. The final stage involves complete failure from products that have been subjected to heat treatment. Vegetables should only be eaten raw, and cereals should be steamed with boiling water.

Raw food diet is contraindicated:

children under 18 years of age;
during pregnancy and lactation;
in old age after 70 years;
for diseases of the gastrointestinal tract;
after severe surgical interventions;
with anemia;
with underweight.

Raw food diet menu for the week

An approximate diet for a week is presented in the table.

Days of the week	Eating time	Products
Monday	Breakfast	Oranges, bananas, apples in quantities of 2 pcs.
	Lunch	Walnuts - 100 g
	Dinner	Salad of pepper, cucumber, onion, fresh tomatoes, as well as vegetable oil. You can eat green steamed buckwheat as a side dish
	Afternoon snack	It is necessary to consume dried fruits in small portions
	Dinner	Puree of greens, tomatoes and avocado. You can eat bread
Tuesday	Breakfast	Grated apples - 3 pcs.
	Lunch	Freshly squeezed juice
	Dinner	Carrot cutlets, sprouted wheat
	Afternoon snack	Fruit salad
	Dinner	Vegetable salad
Wednesday	Breakfast	Oatmeal with berries
	Lunch	Dried apricots with raisins
	Dinner	Salad made from peas and broccoli. Sprouted lentils are used as a side dish
	Afternoon snack	Bananas - 2 pcs.
	Dinner	Pumpkin porridge
Thursday	Breakfast	Fruit puree
	Lunch	Sunflower seeds - 1 cup
	Dinner	Cream soup of vegetables and onion bread
	Afternoon snack	Melon or watermelon
	Dinner	Vegetable Salad
Friday	Breakfast	Strawberries and currants - 150 g
	Lunch	Half a cup of hazelnuts
	Dinner	Zucchini salad. Garnish: pumpkin porridge
	Afternoon snack	Dates
	Dinner	Salad of tomatoes, arugula, cabbage, seasoned with lemon juice and oil
Saturday	Breakfast	Banana, tangerine, apple salad
	Lunch	Salad of dill, cucumbers, garlic
	Dinner	Vegetable Salad. Garnish: sprouted wheat
	Afternoon snack	Greens and zucchini smoothie
	Dinner	Sweet pepper, sesame, seaweed salad
Sunday	Breakfast	Blueberries or raspberries - 1 cup
	Lunch	Orange fresh
	Dinner	Salad of mushrooms, cauliflower and tomatoes. As a side dish - sprouted chickpeas
	Afternoon snack	Korean carrot salad, squash
	Dinner	Vegetable salad with grated nut sauce

Recipes

Properly following a raw food diet will help simple recipes preparing dishes from permitted products.

So simple delicious dishes are vegetable soup, salad white cabbage, Arabic tabbouleh, vegetable salad with pepper, raspberry puree.

Vegetable soup

Required ingredients:

celery root;
onion – 1 pc.;
cabbage - half a head;
bell pepper – 2 pcs.;
tomatoes – 2-3 pcs.;
garlic – 2 cloves;
salt and allspice.

First you need to steam the vegetables, and then blend them using a blender. Add seasonings to the resulting mixture. The gruel needs to be poured vegetable broth and let it brew for 60 minutes. It is recommended to eat the puree soup cold with bread. To decorate and add a rich taste, you can pour finely chopped greens into a plate.

sprouted wheat - 400 g;
ground seaweed - 300 g;
grape, cabbage leaves;
vegetable oil.

It is necessary to wash and finely chop the tomatoes. The onion should be peeled and finely chopped. Next, you need to add chopped herbs, sprouted wheat, vegetable oil and sea cabbage. The filling should be wrapped in grape or cabbage leaves.

Vegetable salad with pepper

Ingredients:

sweet green pepper - 4 pcs.;
carrots - 3 pcs.;
tomatoes - 2 pcs.;
onion - 1 pc.;
greens (any) - 1 bunch;
vegetable oil.

Increases muscle tone athletes. The pepper must be washed, freed from seeds and stalks, and finely chopped. The carrots need to be washed, peeled and grated on a fine grater. Next, you should wash the tomatoes and cut into small cubes. After this, add finely chopped onion, vegetable oil and chopped herbs. Tomatoes can be replaced with sour pomegranate juice.

Raspberry puree

Ingredients:

semolina - 200 g;
honey - 2 tbsp. l.;
lemon - half;
raspberries - 300 g;
nuts (any kind).

The dish is effective for weight loss and quick cleansing body from toxins. Need to soak first semolina V boiled water. Next, add lemon juice and honey to the mixture. You need to puree the raspberries and combine them with the semolina mixture. Before serving the dish, you should sprinkle it with ground nuts.

And a little about secrets...

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to completely lose excess weight? How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure.

But what can you do to lose weight? Operation laser liposuction? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Greetings to you, my dear subscribers and you, dear guests, who have looked here in search of a suitable menu for a raw food diet. Daily diet Each person should be balanced, filled with essential vitamins and minerals, and also energized for the whole day.

If, due to your life beliefs or for health reasons, you have chosen a raw food diet, then you especially need to think through your menu
so that the body receives everything it needs for full functioning.

A little about the power system itself

Let me remind you that a raw food diet is a special system of eating food that excludes foods that have undergone any heat treatment. Whether it's frying, steaming, boiling or baking - for a raw foodist this is a taboo. The raw foodist's credo is to save nutritional value consumed products.

This food system is very close to vegan, but there are varieties of raw food diet according to the permissibility of consumption different types products. Therefore, before choosing a menu, you need to decide what kind of raw foodist you will be:

Veganism. You can only eat raw plant foods and completely avoid animal products.
Vegetarianism. Only plant food- no meat or fish. But sometimes it is possible to eat eggs and milk.
Fruitarianism. Here you can only eat fruits, berries and some vegetables that raw foodists classify as fruits (for example, cucumbers, tomatoes).
Raw meat diet (carnivorous raw food diet). This food system is the complete opposite of veganism. Only raw meat from fish, seafood, poultry and animals. The consumption of vegetables is completely eliminated or reduced to a minimum.
Omnivore. The name speaks for itself. You can eat everything, including meat, fish, eggs, milk, seafood, but only raw.

Where to begin?

So, you understand that what you need in life is a raw food diet. The menu for beginner raw foodists is radically different from that of “experienced raw foodists.” Therefore, there is no need to rush headlong into the pool. Proceed to this nutrition system gradually:

Before you settle on any particular type of raw food diet, try each one. Write down your feelings, emotions and make comparisons. And which menu is most suitable for you, as a raw foodist, is what you choose.
Avoid sugar, salt and seasonings.
Remove canned food, pickles, semi-finished products and smoked foods from your diet.
Methodically replace teas and coffee with fresh juice and herbal infusions.
Gradually introduce it into your diet raw foods. Start with what is more acceptable - vegetables, berries, fruits, seeds and nuts, raw yolks and milk, Coconut oil, raw lard, fish, etc.
Try sprouted cereals (buckwheat, millet, lentils, etc.).
Start in winter. Let it be a moderate raw food diet and only 50-75% of the food from your diet will be raw. And by the summer (at the height of vegetables and fruits) you will be able to refuse processed foods.
Stock up on the necessary equipment. A juicer, blender, food processor, dehydrator are your helpers (no one is asking you to take out loans - everything is gradual).

And most importantly, it should bring you pleasure!

To eat this?

If anyone thinks that useful menu For a raw foodist, this is monotonous, tasteless (not tasty), same type of food, then this is far from true. The raw food diet is now gaining crazy popularity all over the world and, accordingly, human ingenuity in using a variety of ingredients to prepare dishes is growing.

In addition, books have been written about the raw food diet, menus have been developed for beginner raw foodists, collections of recipes have been published, etc. You won’t be left hungry and sad! Here is a menu that can serve as an example for a raw foodist for a week:

Monday

Breakfast: Apples, which can be stuffed with dried apricots and honey + fruit smoothie;

Lunch: salad of sun-dried tomatoes, onions, champignons, dressed olive oil; sprouted chickpeas;

Afternoon snack: Korean carrot salad with young zucchini;

Dinner: sliced vegetables and bread with guacamole sauce.

Tuesday

Breakfast: peaches (or other juicy fruits) + a handful of fresh peanuts;

Lunch: salad of cucumbers, shallots and tomatoes - cherry tomatoes with garlic sauce (garlic pressed + olive oil + lemon juice) + pumpkin porridge with a pinch of pine nuts;

Afternoon snack: a handful of dried fruits;

Dinner: bread, salad of tomato and sesame, arugula and cauliflower, with a dressing of lemon juice and olive oil;

Wednesday

Breakfast: soaked oatmeal with raspberries and peach;

Lunch: creamy cauliflower soup, broccoli, seaweed and onion salad;

Afternoon snack: pistachios;

Dinner: apple, raspberry, banana and mango salad;

Thursday

Breakfast: salad of banana, kiwi, orange, a little honey;

Lunch: raw cold gazpacho soup, bread;

Afternoon snack: dates or prunes;

Dinner: pumpkin porridge with its seeds.

Friday

Breakfast: strawberry, kiwi and banana smoothie + walnuts;

Lunch: buckwheat (sprouted), salad fresh cucumbers, tomatoes, onions and sweet peppers with cold-pressed olive oil;

Afternoon snack: melon or watermelon.

Dinner: vegetable smoothie of parsley, tomatoes, avocado + bread.

Saturday

Breakfast: grated apple with raisins, walnut and honey + any juice;

Lunch: carrot cutlets, red cabbage salad + soaked wheat;

Afternoon snack: salad of Chinese cabbage, parsley, dill, onions, cucumbers and herbs with lemon juice and corn oil;

Dinner: fruit salad.

Sunday

Breakfast: strawberry, kiwi, banana and apple salad.

Lunch: almond cheese, yellow and red salad bell pepper, broccoli, green peas and Crimean (purple) onions, flavored with sesame oil and sprinkled with sesame seeds.

Afternoon snack: nut fingers;

Dinner: seaweed with avocado and sweet pepper sauce + bread with garlic dressing + lentils

The main rule of raw foodists is to not drink your food! This, in their opinion, only stretches the walls of the stomach. Drink throughout the day still water, juices, herbal infusions.

I bring to your attention several recipes.

"Cream cauliflower soup"

You will need onions, celery (stems), parsley (or cilantro), green pea(young), carrots and cauliflower. Grind all ingredients thoroughly in a blender. The cream soup is ready. And to add nutritional value, sprinkle with pumpkin seeds.

"Guacamole sauce"

This is a world famous Mexican sauce that is the perfect accompaniment to raw bread, lettuce and vegetable slices.

Grind the tomatoes, chili peppers, and peppers in a blender until smooth. ripe avocado garlic and a little coriander. When the sauce is ready, season it with lime juice.

"Nut fingers"

Using a powerful blender, blend 300g of walnuts, a glass of honey, a tablespoon of lemon juice and 1 tsp of cinnamon (optional) into a homogeneous mass. Form the resulting mass into finger bars. Roll them in sesame seeds. A nutritious snack is ready.

Don't be afraid to imagine and improvise. And the riot of colors of nature will make your meal unforgettable. To choose the right menu for yourself and fully understand the raw food diet, I recommend you an excellent school of Denis Terentyev . Here you will receive an answer from professional consultants to any question that interests you.

Remember, a raw food diet is not a diagnosis or a panacea. This is the way to lead healthy image life. Don't look up to anyone. Listen only to yourself and your feelings - the main thing is your well-being and health.

That's all for today. Share and exchange the information received with your friends on social networks and do not forget to subscribe to my blog. Until next time.