I LOVE this!! My god Sabine, you’re gonna be the best dietician ever!!! I especially loved how you managed to divide it into a lowcal and normal cal mealplan.. Especially for those who need to watch their weight haha! ( Wonder who that is ) + It’s so nice to see that every nutrient is in these ( exept for B12 and zink..)
SO excited to start this and to see more example meals coming, I done’t know why but it makes me feel more at ease if yoy crteated the mealplan instead of some standard dietician.. Guess I trust you way more
I do have a question about the protein percentage.. Your KEV is 60%-12%-28%. Some people might sa
..say that 12% protein isn’t enough for people who exercise every day.. What would you reply to those people? ( My mom can be very protective of what I eat so I want to give her a good answer )
well the only way I can reply to that is that 12% is MORE rhan enough for people with regular exercise. 10% is the minimum recommendation and that is already with a huge ‘safety margin’ so to say. if you were to lift heavy weights 4 times a week i’d suggest adding some more protein but even then you’re more likely to eat more protein than you actually need. our societies fixation on protein as the master nutrient is scary and sad and more is definitely not better!
Yes it is fun figuring things out that way, but what about the body’s chemical balance (acid/alcalic). I easily get a ph of over 8, which does not feel good, it should be 6,5-7.
And the electrical balance (yin/yang) is even more important, but that is more tricky to measure, you need a pendulum.
Of course we should be able to feel our balance, but we tend to be to brainy for that!
Hi Annett, having such an alkaline pH level (8) is pretty dangerous, are you being treated for this? Our pH range is very narrow (and should be 7.4 actually and nowhere near 6.5!) and even slight deviations from this is dangerous.
Most people on a standard western diet would have trouble keeping their pH slightly alkaline (7.4) so eating more raw would be beneficial in that way also, however i choose for this article to not focus on that as to keep it simpler for everyone to understand. I have however discussed the importance og Ph on the blog before
What an amazing post! The Doctor is in!
I’d say, if you want to up the protein in the raw vegan example, you could add a scoop of protein powder (like Sun Warrior) to your smoothie. I have one of those almost every day.
Btw, I just had a huge salad for dinner (romaine, tomatoes, cucumber, mushrooms, corn, kidney beans, sunflower seeds, lemon juice, olive oil), and I feel great!
thank you for reminding me, I will give that as a general tip to my mealplans. I want to keep most mealplans free of of supplements and superfoods, and add them as tips and suggestions. this way the mealplans are accessible to everyone and it’s more clear that way that eating raw/vegan is healthy without tons of superfoods
Wow!Looks pretty cool!I’ve been trying to incorporate more raw food in my diet, but sometimes I find it hard to do (mainly coz of lack of inspiration of what to eat and not being sure of what I’m eating is complete of vitamins, minerals etc These type of plans will help a lot!Mainly because you keep the recipes easy to make!
Thanks a lot! I’ve put your website in my favorites! )
This is brilliant, well done you. Reading it made me feel secretly smug that I am doing the right thing, as a vegan it can get really tiring justifying yourself to others all the time. It often seems as if non-vegans feel the need to attack your diet because it makes them feel threatened in some way and the only way they can do it is by making unsubstantiated claims about the nutritional balance of a vegan diet. Now we all know how wrong they are I am an exercise fanatic and know I don’t have to worry about protein levels, adding chia seeds to my green smoothies takes care of that. I think the whole protein obsession is meat eaters way of justifying what they are consuming anyway.
I’ve been reading your website for months but this is my first comment! You truly are an inspiration, I’ve been trying to eat more fruits and vegetables, drink lemon water every day and consume less coffee, sugar, meat and refined carbs nowadays. I am not planning on turning vegetarian or vegan but I like to pay more attention to my health and your site proves to be very helpful. This post is the limit for me, from this weekend on I’m finally going to try to drink green smoothies!
I remembered you from years ago when you used to be alot on a forum and showed clothes! I always loved your style! Glad to have ‘found’ you back and to see that you are doing so well. Keep up the good work!
sounds like you’re making some very important changes in your diet, great! when you first start drinking green smoothies, take it slow by using more fruit and less green at first. say; one hand spinach, 2 bananas (or 1 banana and some other nice fruit). over the weeks or months you can then slowly up the greens and reduce the fruit if you feel ready. spinach and romaine are great greens to start with, mild-tasting!
This is really mindblowing! However, what if you’re working at a firm where people share lunch (like me)? I would like to incorporate more raw veggies, but don’t want to be an ‘outstander’
well honestly I think out health should come first always and I know from experience that a) people care less about what we do/eat than we think and b) people adjust! Sure I got/still get some odd looks sometimes when I pull out a salad or a whole avocado at school whereas others eat cheese sandwiches, but I dont mind. I know I am making a good choice health wise and feel good eating it. Also, I noticed there’s more people genuinly interested/fascinated by what I eat, than ones that frown upon it. And after a while no-one will even notice anymore because they have gotten used to it and moved on . It’s only a big deal if we MAKE it a big deal, as with anything in life!
Nice post, you make creative meals . I have been tracking my intake the last few weeks, so I can make a nice similar post . Only I use a lot of mono fruit meals! and my online food logger (http://www.fitday.com/) doesn’t know thinks like hemps seeds, brazil nuts, or the difference between different lectures… I am also trying to increase the calorie intake! Please try making a low-fat high fruit mostly raw meal plan that gets about 4000 calories! its hard!
Hi, Sadine!
I frequent your blog and I absolutely love many of your posts full of honesty and inspiration.
However, I was wondering if you’ve ever read any other books such as “Physical and Nutritional Degeneration” by Weston A. Price or “Deep Nutrition” by Catherine Shanahan. I’m not trying to be critical or anything, but I’m just curious what your take/ opinion would be on those books and information, as they have a completely opposite view of an optimal diet. I tend to find a balance midway the two principles, but I’m very interested in other people’s opinions as well.
Thanks!
Hi Stephanie! Great question! To be honest I don”t believe there IS such a thing as the optimal diet! There is lots of ” diets” (ways of eating) out there that have health merits. In any case, if it gets far far away from processed foods I would say it’s a good choice to make, whether that be a raw vegan diet or Paleo . Of course, a lot of these diets have some key factors that they strongly encourage, but I dont really believe we have to follow it to the T in order to gain the benefits (like eating 100% raw, eating 100% vegan, eating tons of meat, eating raw dairy). But if we look at the base principles and loosely follow it and listen to our bodies, I think each one of them will ‘work’. I have not read the books you mention but I have heard of them, thanks for reminding me of them again, might order them asap and read them. Even if they dont perfectly streamline with my way of eating they might open me up to new possibilities and at the very least teach me of other schools of thought regarding nutrition and healt, which is always a good thing. by the way, i agree with a lot of Price’s work (though not everything..) and I think Shanahan is right about raw dairy and fermented foods, I swear by the latter and Ive been trying to get everyone to understand why pasteurized dairy is bad for them .
[...] LOVED the book Thrive Foods by Brendan Brazier and wrote one of my most important posts as of yet: A High raw Diet versus the Standard Western Diet. This month two new persons walked into my life that I have a lot in common with, which was a great [...]
Wow, wonderful blog layout! How long have you been blogging for? you made running a blog look easy. The entire glance of your web site is excellent, let alone the content material! top anti aging treatment recently posted..1
WOW! this took a lot of time! love the graphs!
I LOVE this!! My god Sabine, you’re gonna be the best dietician ever!!! I especially loved how you managed to divide it into a lowcal and normal cal mealplan.. Especially for those who need to watch their weight haha! ( Wonder who that is
) + It’s so nice to see that every nutrient is in these ( exept for B12 and zink..)
SO excited to start this and to see more example meals coming, I done’t know why but it makes me feel more at ease if yoy crteated the mealplan instead of some standard dietician.. Guess I trust you way more
I do have a question about the protein percentage.. Your KEV is 60%-12%-28%. Some people might sa
..say that 12% protein isn’t enough for people who exercise every day.. What would you reply to those people? ( My mom can be very protective of what I eat so I want to give her a good answer
)
well the only way I can reply to that is that 12% is MORE rhan enough for people with regular exercise. 10% is the minimum recommendation and that is already with a huge ‘safety margin’ so to say. if you were to lift heavy weights 4 times a week i’d suggest adding some more protein but even then you’re more likely to eat more protein than you actually need. our societies fixation on protein as the master nutrient is scary and sad and more is definitely not better!
This must be a lot of work!! But I love it, thanks for showing the world that eating healthy, vegan and evem raw is so beneficial
Love it!
This is amazing! I can really tell how much time you put into researching everything. Thank you!
I ordered Thrive Foods by your recommendation by the way.
Yes it is fun figuring things out that way, but what about the body’s chemical balance (acid/alcalic). I easily get a ph of over 8, which does not feel good, it should be 6,5-7.
And the electrical balance (yin/yang) is even more important, but that is more tricky to measure, you need a pendulum.
Of course we should be able to feel our balance, but we tend to be to brainy for that!
Hi Annett, having such an alkaline pH level (8) is pretty dangerous, are you being treated for this? Our pH range is very narrow (and should be 7.4 actually and nowhere near 6.5!) and even slight deviations from this is dangerous.
Most people on a standard western diet would have trouble keeping their pH slightly alkaline (7.4) so eating more raw would be beneficial in that way also, however i choose for this article to not focus on that as to keep it simpler for everyone to understand. I have however discussed the importance og Ph on the blog before
Love it! More of these mealplans!
Oh my god I love this! You are so wonderful for spending the time to do this, it has really given me some great ideas, thank you!
Love this! Thank you for posting this, it’s really got me thinking
Wow you really know your stuff! love it! <3
What an amazing post! The Doctor is in!
I’d say, if you want to up the protein in the raw vegan example, you could add a scoop of protein powder (like Sun Warrior) to your smoothie. I have one of those almost every day.
Btw, I just had a huge salad for dinner (romaine, tomatoes, cucumber, mushrooms, corn, kidney beans, sunflower seeds, lemon juice, olive oil), and I feel great!
thank you for reminding me, I will give that as a general tip to my mealplans. I want to keep most mealplans free of of supplements and superfoods, and add them as tips and suggestions. this way the mealplans are accessible to everyone and it’s more clear that way that eating raw/vegan is healthy without tons of superfoods
Wow!Looks pretty cool!I’ve been trying to incorporate more raw food in my diet, but sometimes I find it hard to do (mainly coz of lack of inspiration of what to eat and not being sure of what I’m eating is complete of vitamins, minerals etc
These type of plans will help a lot!Mainly because you keep the recipes easy to make!
I’ve put your website in my favorites! 
)
Thanks a lot!
This is brilliant, well done you. Reading it made me feel secretly smug that I am doing the right thing, as a vegan it can get really tiring justifying yourself to others all the time. It often seems as if non-vegans feel the need to attack your diet because it makes them feel threatened in some way and the only way they can do it is by making unsubstantiated claims about the nutritional balance of a vegan diet. Now we all know how wrong they are
I am an exercise fanatic and know I don’t have to worry about protein levels, adding chia seeds to my green smoothies takes care of that. I think the whole protein obsession is meat eaters way of justifying what they are consuming anyway.
I’ve been reading your website for months but this is my first comment! You truly are an inspiration, I’ve been trying to eat more fruits and vegetables, drink lemon water every day and consume less coffee, sugar, meat and refined carbs nowadays. I am not planning on turning vegetarian or vegan but I like to pay more attention to my health and your site proves to be very helpful. This post is the limit for me, from this weekend on I’m finally going to try to drink green smoothies!
I remembered you from years ago when you used to be alot on a forum and showed clothes! I always loved your style! Glad to have ‘found’ you back and to see that you are doing so well. Keep up the good work!
sounds like you’re making some very important changes in your diet, great! when you first start drinking green smoothies, take it slow by using more fruit and less green at first. say; one hand spinach, 2 bananas (or 1 banana and some other nice fruit). over the weeks or months you can then slowly up the greens and reduce the fruit if you feel ready. spinach and romaine are great greens to start with, mild-tasting!
ah yes, the ellegirl forum, good times
This is really mindblowing! However, what if you’re working at a firm where people share lunch (like me)? I would like to incorporate more raw veggies, but don’t want to be an ‘outstander’
well honestly I think out health should come first always and I know from experience that a) people care less about what we do/eat than we think and b) people adjust! Sure I got/still get some odd looks sometimes when I pull out a salad or a whole avocado at school whereas others eat cheese sandwiches, but I dont mind. I know I am making a good choice health wise and feel good eating it. Also, I noticed there’s more people genuinly interested/fascinated by what I eat, than ones that frown upon it. And after a while no-one will even notice anymore because they have gotten used to it and moved on
. It’s only a big deal if we MAKE it a big deal, as with anything in life! 
Nice post, you make creative meals
. I have been tracking my intake the last few weeks, so I can make a nice similar post 
. Only I use a lot of mono fruit meals! and my online food logger (http://www.fitday.com/) doesn’t know thinks like hemps seeds, brazil nuts, or the difference between different lectures… I am also trying to increase the calorie intake! Please try making a low-fat high fruit mostly raw meal plan that gets about 4000 calories! its hard!
love to read more meal plans!
Hi, Sadine!
I frequent your blog and I absolutely love many of your posts full of honesty and inspiration.
However, I was wondering if you’ve ever read any other books such as “Physical and Nutritional Degeneration” by Weston A. Price or “Deep Nutrition” by Catherine Shanahan. I’m not trying to be critical or anything, but I’m just curious what your take/ opinion would be on those books and information, as they have a completely opposite view of an optimal diet. I tend to find a balance midway the two principles, but I’m very interested in other people’s opinions as well.
Thanks!
Hi Stephanie! Great question! To be honest I don”t believe there IS such a thing as the optimal diet! There is lots of ” diets” (ways of eating) out there that have health merits. In any case, if it gets far far away from processed foods I would say it’s a good choice to make, whether that be a raw vegan diet or Paleo
. Of course, a lot of these diets have some key factors that they strongly encourage, but I dont really believe we have to follow it to the T in order to gain the benefits (like eating 100% raw, eating 100% vegan, eating tons of meat, eating raw dairy). But if we look at the base principles and loosely follow it and listen to our bodies, I think each one of them will ‘work’. I have not read the books you mention but I have heard of them, thanks for reminding me of them again, might order them asap and read them. Even if they dont perfectly streamline with my way of eating they might open me up to new possibilities and at the very least teach me of other schools of thought regarding nutrition and healt, which is always a good thing. by the way, i agree with a lot of Price’s work (though not everything..) and I think Shanahan is right about raw dairy and fermented foods, I swear by the latter and Ive been trying to get everyone to understand why pasteurized dairy is bad for them 
.
[...] LOVED the book Thrive Foods by Brendan Brazier and wrote one of my most important posts as of yet: A High raw Diet versus the Standard Western Diet. This month two new persons walked into my life that I have a lot in common with, which was a great [...]
LOVE these menus would be awesome if you gave like an exercise guide you should be doing! thank you:)
This just made me squee out loud. I will send this to everyone I know. Please make more of these comparisons!!
Wow, wonderful blog layout! How long have you been blogging for? you made running a blog look easy. The entire glance of your web site is excellent, let alone the content material!
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