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A sample of the e-book "Raw Summer Meal Plan"
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The title of the book: “Raw Summer Meal Plan” Subtitle: “A Seven-Day Low Fat Raw Vegan Summer Meal Plan” Author: Marina Grubić Published by:
A sample of the e-book "Raw Summer Meal Plan"
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Health Glows © 2016 — ALL RIGHTS RESERVED. No part of this publication may be copied, photocopied, reproduced or forwarded in any shape and form, in whole or in part, without specific permission from the author with a date and signature. Disclaimer: The information presented in “Raw Summer Meal Plan” is not intended to replace the advice of a medical doctor or other health care professionals with whom you consult.
A sample of the e-book "Raw Summer Meal Plan"
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Preface Dear reader, Thank you for your interest in a raw diet and ordering "Raw Summer Meal Plan". This seven day meal plan shows how a low fat raw vegan diet looks like in everyday life and how a raw diet can be simple, beautiful, tasty and healthy. Summer is the time when fruits and veggies are in abundance in the temperate climate of our Planet, so it is just a perfect time for a raw vegan diet. However, it is important to learn how to create a healthy meal plan that satisfies the aesthetic-visual experience of food as well as the taste buds and caloric needs. How to do that is what this e-book is about to teach you. "Raw Summer Meal Plan" teaches you how to organize, prepare and serve meals on a low fat raw vegan diet. The ingredients used in this seven day meal plan are available during summer in the northern hemisphere. Please notice that different fruit varieties are available in different summer months. This is great for the diversity, but complicate a bit the creation of a meal plan. I included all summer fruits in the meal plan in such a way that the first days of the meal plan represent the beginning of summer and the last the end of summer.
Each of the seven days in this menu plan contains instructions, pictures, caloric values and calorie-nutrient ratios for three meals a day that bring together 2,000 Cal a day. Of course, these caloric values are not generic recommendations, but just examples and guidance. Please adjust the caloric values of meals to your personal needs. I sincerely hope that "Raw Summer Meal Plan" will give you a lot of value and that you will enjoy in simple and nicely arranged raw food. Keep glowing, Marina Grubić
A sample of the e-book "Raw Summer Meal Plan"
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DAY 1 BreakfastSweet Cherries And Strawberries
A sample of the e-book "Raw Summer Meal Plan"
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Ingredients: 700 g/ 25 oz sweet cherries* 700 g/ 25 oz strawberries
*Advice: Even though it is unusual to confuse sweet cherries with cherries, I am mentioning this just in
case: be careful not to confuse sweet cherries with cherries. While sweet cherries are (for most people) easy to digest raw, cherries can be problematic.
Preparation: Wash the sweet cherries and strawberries and let them dry; Arrange them nicely on a plate; Enjoy!
Calories: 665, sugars/ proteins/ fats: 90% / 6% / 4%
A sample of the e-book "Raw Summer Meal Plan"
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LunchBanana – Strawberry Pudding
Ingredients: 1 kg/ 2.2. lbs bananas (measured after peeling) 300 g/ 10 oz strawberries ½ teaspoon of cinnamon
*Advice:With bananas, that are sweet fruit, strawberries, that are mildly citrusy, are not the best
combination. Usually, this combination is not a problem since strawberries contain less acid than other citruses like oranges for example, but if you have a sensitive digestive tract, be
careful with this combination.
A sample of the e-book "Raw Summer Meal Plan"
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Preparation: Peel the bananas; Cut a couple of banana pieces and set them aside; Place the rest of the bananas in a bowl;
Take off the stems and leaves from the strawberries; Set aside as many strawberries as there are the banana pieces your previously set aside; Place the rest of the strawberries in the bowl;
Mash the bananas and strawberries with a potato masher;
Add some cinnamon to the pudding and mix it all well;
Place the left banana pieces and strawberries on the top for decoration;
Enjoy!
A sample of the e-book "Raw Summer Meal Plan"
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Calories: 985, sugars/ proteins/ fats: 92% / 4% / 4%
A sample of the e-book "Raw Summer Meal Plan"
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Dinner1st serving: Orange – Dill Juice
A sample of the e-book "Raw Summer Meal Plan"
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Ingredients:
2 oranges ½ cup of dill
Preparation: Peel the oranges; Separate the orange segments;
Juice the orange segments and dill sprigs alternatively;
Pour the juice in a glass;
A sample of the e-book "Raw Summer Meal Plan"
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2nd serving: Mayo – Salad
Ingredients:
2 heads of lettuce* (I suggest butterhead, but of course, you choose the variety of lettuce)
1 orange ½ avocado**
*Advice:In summer be careful when choosing lettuce, since during long droughts lettuce can become dry and bitter. If in some period fresh lettuce is not available, choose zucchinis and cucumbers over
lettuce.
**Advice: Cut the avocado width wise, so that if you don't use the whole avocado all at once, the smaller inner surface would stay exposed to oxygen. Cover the inner surface of the avocado with some
food foil and thus leave the avocado in the fridge until the use.
A sample of the e-book "Raw Summer Meal Plan"
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Preparation: Wash the salad; Dry the salad in a salad spinner;
Chop up the lettuce; Place the lettuce in a bowl;
Cut the orange in half; Juice the orange;
Cut the avocado in half; Spoon out the avocado flesh from one avocado half; Mash the avocado flesh with a potato masher;
A sample of the e-book "Raw Summer Meal Plan"
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Place the mashed avocado flesh and orange juice in a bowl; Mix well the orange juice and avocado flesh;
A sample of the e-book "Raw Summer Meal Plan"
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Add the mayonnaise to the lettuce; Massage the mayonnaise into the lettuce;
A sample of the e-book "Raw Summer Meal Plan"
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Enjoy the salad!
A sample of the e-book "Raw Summer Meal Plan"
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Calories: 400, sugars/ proteins/ fats: 58% / 8% / 34%***Total for this day: calories: 2 050, sugars/ proteins/ fats: 84% / 6% / 10%
A sample of the e-book "Raw Summer Meal Plan"
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Thank you for taking your time to review this sample of the “Raw Summer Meal Plan”
that gives you:
In total twenty-one different ideas for healthy and tasty food combinations in nice
serving ideas; Practical advice for choosing and storing produce and preparing recipes;
Calculated caloric values and caloronutrient ratios of meals;
Beautiful and inspiring photos of meals;
I hope this sample gives you a good picture of what you can expect from the whole e-book.
If you like what you see in this sample, get your copy of the whole
Seven-Day Low Fat Raw Vegan Summer Meal Plan
HERE!
I am always interested in your feedback and I love to hear from you, so don’t hesitate to contact me at
For your health, Marina Grubić
