Untitled Document
 
  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 like quinoa 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 is Giacomo Marchese. He owns and operates www.veganproteins.com and has been a great representative of the raw vegan bodybuilding lifestyle. I spent a lot of time around him when I recently filmed my latest documentary Vegan Brothers in Iron which features him.

In general, we really need to go back to the basics as often as possible when it comes to what we eat. It if grows in the ground, in a field, on a tree, or in a bush, it is a real, whole food and that’s what we should be eating. These can be eaten in their natural state individually, or as a combination of whole foods such as a salad, energy bar, or any other entrée 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 large portion of my diet is made up of fresh fruits and some raw vegetables.

The primary sources of nutrition (vitamins, minerals, amino acids, fatty acids, and glucose) come in their original natural forms from plant-based whole foods. So it makes sense 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 your focus, the following meal programs may be helpful.

You can tailor your own raw food nutrition programs based on your own interests and to the theme of six meals a day, like I suggest for any nutrition program. You may have your own favorite foods and your own preferences. My meal programs are based around 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

robert@veganbodybuilding.com

http://robertcheeke.wordpress.com/

@RobertCheeke on Twitter