 | Raw Food Vegan Bodybuilding & Fitness Meal Programs by Robert Cheeke |
What If Your Focus Is Raw Foods?
My personal diet ranges from raw foods like fruits and vegetables to cooked foods likequinoa and beans. But I do know a thing or two about nutrition habits for raw vegans.
In fact, one of my good friends competed as a Raw Vegan Bodybuilder. His name isGiacomo Marchese. He owns and operates www.veganproteins.com and has beena great representative of the raw vegan bodybuilding lifestyle. I spent a lot of timearound him when I recently filmed my latest documentary Vegan Brothers in Iron whichfeatures him.
In general, we really need to go back to the basics as often as possible when it comes towhat we eat. It if grows in the ground, in a field, on a tree, or in a bush, it is a real, wholefood and that's what we should be eating. These can be eaten in their natural stateindividually, or as a combination of whole foods such as a salad, energy bar, or any otherentrée or meal that brings various whole foods together.
I'm a fan of cooking lots of these whole foods — like grains and vegetables. But a largeportion of my diet is made up of fresh fruits and some raw vegetables.
The primary sources of nutrition (vitamins, minerals, amino acids, fatty acids, andglucose) come in their original natural forms from plant-based whole foods. So it makessense to eat these as often as possible.
People following a high or all raw food diet tend to do that pretty well. Whole foods,raw or cooked should be the foundation of nutrition and health. If raw foods is yourfocus, the following meal programs may be helpful.
You can tailor your own raw food nutrition programs based on your own interestsand to the theme of six meals a day, like I suggest for any nutrition program. You mayhave your own favorite foods and your own preferences. My meal programs are basedaround some of my own food preferences coupled with my observations spending time
with Giacomo as he prepared to compete as a raw vegan bodybuilder.
Raw Food Meal Programs for Athletes and Active People
Raw Food Meal Program #1
Meal #1
5 pieces of whole fruit
16 ounce raw fresh squeezed fruit juice
16 ounces of water
Meal #2
16 ounce Spirulina drink
Small green salad with sprouted buckwheat, hemp seeds, and raw nuts
16 ounces of water
Meal #3
Large kale salad with sprouted mung beans, nuts and seeds
Raw brown rice protein drink
16 ounces of water
Meal #4
4 pieces of whole fruit
Blended raw fruit smoothie
16 ounces of water
Meal #5
Collard wraps with sprouted grains
Spinach salad with bean sprouts and broccoli sprouts
Raw rice protein drink
16 ounces of water
Meal #6
2 Raw food energy bars
Raw crackers with raw hummus
16 ounces of water
Estimated Totals:
Total Calories = 3,700
Total grams protein = 170g
Total grams of carbohydrates = 620g
Total grams of fats = 60g
Total water consumption = 136 ounces (factoring in water for protein drinks too)
Raw Food Meal Program #2
Meal #1
Raw green smoothie
1 cucumber
Small bowl of celery and carrot sticks
16 ounces of water
Meal #2
Large fruit platter
Raw fruit smoothie
16 ounces of water
Meal #3
Green Smoothie
Large green salad with a variety of greens, seeds and some raw nuts
8 ounce coconut water
Meal #4
Bowl of sprouted mung beans
Small green salad with a variety of sprouts
16 ounces of water
Meal #5
4 pieces of whole fruit
Raw fruit smoothie
8 ounce coconut water
Meal # 6
Large green salad with avocado, sprouts and seeds
16 ounces of water
Estimated Totals:
Total Calories = 3,500
Total grams protein = 120g
Total grams of carbohydrates = 632g
Total grams of fats = 54g
Total water consumption = 128 ounces (factoring in water for protein drinks too)
Robert Cheeke
@RobertCheeke on Twitter
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