Naturally Vegan Food & Fitness Guidelines

These guidelines are designed for those looking to thrive on a high calorie, vegan diet. 

Food

Raw 60-100%

Cooked 0-40%

Fruit 70%

Veggies 30%

80% carbohydrates 10% protein 10% fat

No alcohol, no added oils, no added sugar, no added salt

Eat nut & seeds sparingly

Avoid processed foods as much as possible

Drink water before every meal and throughout the day

Calorie intake for women 2000+

For Men 2500+

Calorie intake may vary on a daily basis, this is just a guideline. On more active days one should consume more calories. 

Fruit should ALWAYS be ripe, eaten mono style, or combined properly with another fruit.

Cooked low fat vegan food should be salt free, oil free, and kept simple for best digestion.

Acid/Alkaline Balance of 80/20 is optimal.

 

Fitness

Exercise should be preformed 3-5 days a week. This should be moderate to intense.

Low intensity daily activity is recommended...daily :)

It is very important to cross train and keep the body moving in many different ways. Everything from cycling to running, walking, weight lifting, body weight exercises, to yoga, dance, or other low impact exercises. This will prevent and reduce injuries and long term wear and tear on the body. I do not recommend high intensity training for EVERY workout, 3 per week is plenty, nor do I recommend competitive fitness training. Fitness must always be for benefit of your health.

Example 

This is what an average day of mine looks like. 

Breakfast- large jar of water, followed by a cup of herbal decaf tea

1 large fruit mono meal 600-800+ calories, or 2 small mono meals about an hour or 2 apart.

Lunch- Another large fruit mono meal, or a small fruit meal followed by a large salad, 600+ calories

Dinner- small fruit meal, maybe 200 calories followed by either a cooked vegan meal or large raw dinner. Calories for dinner vary depending on what I eat and if it is raw or cooked. I do not restrict my calories though, I eat until I feel satiated. 

Daily exercise is usually about an hour. I cycle, run, walk, and do weight/resistance training! Three days a week I do a higher intensity workout, and the other days is light cardio!