Raw Food Diet Recipes – Eating For Energy

A lot of people are becoming more aware and conscious of what they eat, due to the rising number of people who are dying of various diseases every year. Diet is one of the main factors that contribute to the development of diseases and abnormal conditions. One of the diets that is very effective in fighting off diseases is the raw food diet. There are a lot of raw food diet recipes that you can find and are easy to do.

When we say raw food, it refers to foods that are not processed. It is basically organic and it can either be a strict vegan diet or you can add up fresh fish and poultry. Although it is hard when you are just starting with this diet especially if you are a meat eater and rarely eats fruits or vegetables. But the shift would not be that too difficult. You just need to take time and adjust.

It is basically composed of fruits, vegetables, juices, herbs,seeds, spices and many more. You will never ran out of sources of this type of foods. Once on this diet, others may thinks that the food will be bland and boring but no, it would not be. There are a lot of raw food diet recipes that you can try to make your meals as colorful it can be.

It is just a matter of meal planning and a few twists that you can apply.  Advocates of this diet believes that consuming large amounts of raw food can lead to a healthier and better body. Given the various nutrients, mineral and vitamins one can get from organic sources , this is not impossible. Although protein will be lacking in the diet, others incorporate fish and poultry to fill in the void.

One must think well about their health especially that there are many diseases that are sprouting everyday. One must strengthen their immune system and one way to do it is by eating the right foods or having a diet like the raw food diet. Try experimenting with the raw food diet recipes you have, try to enjoy it. Eating is supposed to be a fun experience. Bon appetit!
 

Low Carb Menu Day 7

 

This menu would be good for most low carb diets beyond an ultra-low carb phase. It has 45 grams effective carbohydrate and 27 grams of fiber.

Breakfast

• Breakfast Burrito: 2 eggs scrambled in 2 teaspoons oil or butter, 1 oz ham, 1 low carb tortilla (these vary, but one popular brand has 5 grams of usable carbohydrate and 7 grams fiber)
• Cantaloupe Wedge: 1/8 of medium melon

Lunch

• A large salad, with, for example, 6 cups chopped romaine lettuce, 1/3 cup raw mushrooms, ½ cup chopped red pepper, ¼ cup shredded carrot, and ¼ cup chopped broccoli
• 4 oz cooked chicken meat
• 2 Tablespoons sugar-free Italian-type dressing

Snack

• 1/2 cup cottage cheese
• ½ cup sugar-free canned peaches, such as “Carb Clever” or rinse peaches canned in juice very well.

Dinner

• Unstuffed Cabbage
• Optional low carb dessert, if you have carbs left (some, like the low carb brownies, are just one carb each)

Nutritional Analysis: This menu provides 45 grams effective carbohydrate plus 27 grams fiber, 102 grams protein, and 1500 calories.

Note: Calories can be varied by adding and subtracting protein and fat (if you get hungry, add more calories), or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have a lower carb option. My analysis of the nutrients other than carbs does not include this option.

 

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

Low Carb Menu Day 6

 

This menu is designed to be compatible with Phase One of the South Beach Diet, but works on almost any low carb plan. It can be varied easily to accommodate other low carb plans. It is a little lower in calories than most of my menus. If you get hungry, add an extra roast beef wrap at lunch, more oil in preparing the eggs or dinner greens, etc.

Breakfast

• Broccoli-Cheese Frittata, made with ½ cup cooked broccoli and 1/3 c low fat cheese per serving – or make and omelet with the ingredients, or just scramble them all together. If doing it as part of a frittata, I counted 1 teaspoon olive oil – you would probably add more oil and calories if cooking the ingredients separately (which is fine, it just affects my analysis of the menu).
• 2 slices Canadian bacon – can be chopped up as part of the egg dish if you want

Lunch

• Rainbow Bean Soup – make Rainbow Soup, adding a can of black soy beans
• 2 Roast Beef Wraps, made with 2 slices lean roast beef, 2 lettuce leaves, 1 T mayo, and ½ cup roasted red peppers (not packed in sugar, or rinsed). Can substitute low carb ketchup for the peppers, for 1 less gram carb and less nutrients.

Snack

• 15 whole almonds

Dinner

• Chicken Marsala
• 1 cup cooked greens, such as spinach, made by sautéing with 1 clove garlic and 1 T olive oil
• Optional Dessert: Sugar-free gelatin

Nutritional Analysis: 30 grams effective carbohydrate, plus 22 grams fiber, 110 grams protein, and 1400 calories. Note:Calories can be varied by adding and subtracting protein and fat (if you get hungry, add calories), or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have a lower carb option. My analysis of the nutrients other than carbs does not include this option.

 

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

Low Carb Menu Day 5

 

Breakfast

• 2 (or 3) eggs cooked as you like them
• 2 slices Canadian bacon
• 6 medium asparagus spears
• 1 cup strawberries, fresh or frozen

Lunch

2 cups Low Carb Cole Slaw mixed with
• 1 cup cooked chicken
• 1/3 cup chopped apple
• 1/4 cup chopped pecans

Snack (morning, afternoon, or evening)

• 1/2 cup plain, strained yogurt with cultures (see Yogurt Info), flavored with sugar-free syrup such as Da Vinci’s
• 1 ½ Tablespoon flax seed meal

Dinner

• 4 oz lean beef such as London Broil
• 1 cup mushrooms, sautéed in olive oil
• Simply Scrumptious Spinach, OR spinach salad made with 3 cups spinach and olive oil dressing OR another cup of cole slaw

Nutritional Analysis 40 grams effective carbohydrate, plus 20 grams fiber, 127 grams protein, and about 1700 calories. To lower carb count for very low carb diet phases, or make appropriate for South Beach Phase One, eliminate fruit, which subtracts 13 grams effective carbohydrate and 4 grams fiber.

Note:Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have a lower carb option. My analysis of the nutrients other than carbs does not include this option.

 

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

Low Carb Menu Day 4 – No Cooking Required

 

I’ve had requests for menus that don’t require cooking. You don’t need to go near a stove, or even a microwave for this one, and you can even have a “drive-through lunch”. Of course, that means it’s a cold menu – good for when you’re on the run.

Breakfast

• 1/2cup All Bran Cereal with Extra Fiber with
• 1/2 cup milk
• 3/4 cup strawberries
• 3 T sliced almonds

Lunch

• ”Paul’s Lunch at Wendy’s”: “Drive to Wendy’s. Order 2 Grilled Chicken Breast Sandwiches and a Caesar’s Salad. Throw away the buns and croutons. (Feed them to the birds).”*

Most fast food places now have similar options.

Snack

• 3 large mushrooms, each with 1 T of cream cheese-based cheese spread

Dinner

• Chicken Club Wraps: Wrap the following divided between 3 large lettuce leaves. You can use low carb tortillas, but adjust the carb and fiber counts.
• 4 oz cooked chicken from deli (I get the whole roasted chickens)
• 1/2 cup sliced red pepper
• 1 plum tomato, sliced
• 1/2 avocado
• 1 Tablespoon mayonnaise
• It’s even better with bacon added, but you’d either have to cook it or get the already-cooked kind, so I left it out
• Dessert: Raspberry Vanilla Cream – don’t worry, you can blend it up in 5 minutes

*Lunch idea courtesy of Paul Lagasse’, creator of Kathleen’s Diet Planner

Nutritional Analysis: Total carb count is 33 grams effective carbohydrate plus 25 grams fiber, 120 grams protein, and 1567 calories.

Note: Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have an ultra-low carb option (such as would be appropriate for Atkins Induction phase. My analysis of the nutrients other than carbs does not include this option.

 

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

Low Carb Menu Day 3

 

Breakfast

• 1 cup plain, strained yogurt with cultures (see Yogurt Info)
• 1/2 cup raspberries, fresh or frozen
• 3 T sliced almonds

Lunch

• Turkey Sandwich using 1 serving Flax Meal Focaccia Bread or other low carb bread, 3 oz turkey, 1 T mayonnaise, 1 large lettuce leaf, and ¼ cup alfalfa sprouts. If substituting other bread, note differences in carbs and fiber.
• 8 spears cooked asparagus marinated in sugar-free Italian dressing

Snack

• 1 large celery stalk
• 2 Tablespoons peanut butter

Dinner

• Creamy Southwest Chicken
• Refried Beans (made with black soy beans)
• One cup (or more) of salad greens with low carb dressing

Nutritional Analysis: This menu contains 30 grams effective carbohydrate, plus 25 grams fiber, 113 grams protein, and 1650 calories.

Note: Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. Some menus have an ultra-low carb option (such as would be appropriate for Atkins Induction phase). My analysis of the nutrients other than carbs does not include this option.

 

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

Low Carb Menu Day 2

 

Breakfast

• 3 eggs with ½ cup cooked spinach and 1 cup sliced raw mushrooms, sautéed (in omelet or scrambled together)
• 1 small slice cantaloupe (about 1/8 small melon)
• 1 Apple Flax Muffin (or could save muffin for lunch)

Lunch

• 3 cups chopped romaine or other dark green lettuce
• Tuna Walnut Salad

Snack

• Another Apple Flax Muffin with a nice cup of tea

Dinner

• Lasagna in a Bowl
• Green salad with low carb dressing

Nutritional Analysis Total 35 grams effective carbohydrate plus 23 grams fiber. To lower carbs, swap spaghetti squash (8 grams carb) out for a different pasta alternative at dinner. Menu also contains 98 grams of protein and about 1500-1600 calories depending on salad dressing and extra fat used in cooking eggs.

Note:Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. In menus where lower carb options are presented, my analysis of the nutrients other than carbs does not include this option.

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board

Low Carb Menu Day 1

 

Breakfast

• Hot Peanut Butter Flax Cereal
• 1/4 cup fresh or thawed frozen blueberries on cereal

Lunch

• Salad made with 4 cups chopped romaine or other dark green lettuce (i.e. not iceberg), half an avocado, and 4 oz cooked chicken meat, with Vinaigrette dressing such as Sweet and Sour Lime Dressing

Snack

• 1/4 cup whole almonds

Dinner

• Grilled or Pan-fried Steak (5 oz raw)
• 1 cup green beans, prepared as you like them
• 1 cup Mushroom and Peppers with Wine and Herbs

Nutritional Analysis: Total 26 grams effective carbohydrate plus 32 grams fiber. For Atkins Induction, leave off the Mushrooms and Pepper dish at dinner, and the total carb is slightly less than 20 grams of carb plus 29 grams fiber. Menu also contains 95 grams of protein and about 1500 calories.

Note: Calories can be varied by adding and subtracting protein and fat, or, if your particular carbohydrate needs vary from this, by changing amounts of carbohydrate foods. All menus have essentially all essential vitamins and minerals except for calcium and Vitamin D. “Essentially” means that one particular vitamin might be a bit under one day or another. For the most part, these menus far exceed the minimum requirements. In menus where lower carb options are presented, my analysis of the nutrients other than carbs does not include this option.

 

By Laura Dolson, About.com

About.com Health’s Disease and Condition content is reviewed by our Medical Review Board