Raw Food Meals
To Build Muscle

Eating the right raw food meals will help you shed fat and build muscle, and these raw food recipes can help get you started. Many people on a raw food diet complain that they have not lost as much weight as they would like to, or they have lost too much weight. Either problem can be easily fixed through proper raw living food recipes and exercise.

Changing to a raw food diet is only half the battle, the other half becomes the question of which raw foods? There is a whole other myriad of books and articles out there that concerns this question. So what to believe?

Believe what works for you, but no matter who you are, you need to make the two following foods staples in your raw food meals in order to recover from workouts and build the body you gape at in magazines.

1. Greens will provide you with the protein that builds muscle

2. Fruit will provide you with the simple sugars that fuel muscle

For me, the answer is cut and dry that I get the best results eating a raw low fat diet with lots and lots of greens. This diet along with some cardio and weight training has given me results I could previously not obtain. This combination would also work best for most people but if you feel you need more fat, then eat more fat. However, strive not to go above a maximum of 15-20% overt fats for your total caloric intake.

Important Tip: The importance of leafy greens cannot be emphasized enough. You should strive to eat a minimum of a pound a day and actually weigh it, or if you buy bagged lettuce pay attention to the written ounces. I used to eat a pretty big salad for my evening raw food meal but never weighed it. Turns out the one 5 oz. bag of lettuce I was eating weighed only 0.3 pounds. Since I began measuring and eating a pound a day I have seen a DRAMATIC difference in both my energy and muscle development.

As promised, this is a sample of some raw living food recipes that will help you recover from workouts with muscle building amino acids that the body can assimilate far better than any macho protein drink, and help you lose fat at the same time. These low fat raw food recipes are designed to include greens and fruit and should be enjoyed after a workout. Note that the nutrition information varies based on fruit size and type

This is a mild green smoothie recipe with the best of both worlds in protein and simple sugars, giving your body everything it needs after a good workout. Green smoothies are a great raw food meal that are easy to make and take on the run.

Ingredients:

-2 cups spinach
-1/2 a head of romaine
-2 stalks celery
-3 bananas
-3 oranges
-1 cup blackberries

Method:

1. Put spinach, romaine and celery in a blender

2. Add half a cup of water or more as needed and blend

3. Chop bananas and and oranges and add all fruit

Kale is a very satisfying ingredient for raw food meals and is packed with protein. Do away with the avocado and you can subtract 8 grams of fat from this raw food recipe.

Ingredients:

-6 cups kale
-1 handful sundried raisins
-1/3 of an avocado
-1 medium tomato
-1 medium red pepper

Method:

1. Chop kale, red pepper, tomato and avocado

2. Mix all ingredients into a big bowl

Sweet & Spicy Vinaigrette Dressing

Ingredients:

-juice of 1 lemon
-1 Tsp. organic first cold pressed olive oil
-1 packet stevia, more or less to taste
-1/4 tsp cayenne, more or less to taste

This is one of my favorite simple raw food meals and so easy to make for a light lunch or side for dinner.

Ingredients:

-1 head chopped romaine lettuce
-1/2 a small container of cherry tomatoes chopped into halves
-1 oz grated unsalted raw goat cheese sprinkled over salad (optional)

Caesar Dressing

Ingredients:

-4 stalks celery
-2 cloves garlic (optional)
-1/4 teaspoon mustard powder (optional)
-1 raw egg (optional)
-1/4 cup orange juice
-2 soaked pitted dates
-juice of half a lemon
-water as needed

Method:

1. Soak dates for at least 2 hours and then pit them

2. Blend all ingredients in a blender until smooth consistency

3. Add water if too thick

Ingredients:

-1/2 cup sprouted quinoa
-5 oz baby lettuces
-1 ripe mango
-3 Tablespoon fresh cilantro
-juice of one lime
-1/3 medium red onion (optional)
-1/2 Jalapeno pepper (optional)
-1 small cucumber
-1/2 a small container of grape tomatoes
-ground pepper to taste

Method:

1. Soak 1/2 cup raw quinoa in water for two hours.

2. Rinse quinoa and let sit 1 day (rinsing once in a while) to allow it to sprout, you will see little tails start to grow.

3. Chop the mango, cilantro, red onion, jalapeno, cucumber and grape tomatoes into small 1/2 inch pieces and mix in with quinoa.

4. Squeeze lime juice over the mixture and add ground pepper.

5. Serve over bed of baby greens and enjoy!

Ingredients:

-3 medium sized zucchini
-1/2 a medium sized tomato
-1/3 of an avocado
-5 raw unsalted black olives
-1 Tablespoon fresh basil

Method:

1. Use a vegetable peeler to slice off long, half to one inch strips of zucchini as if you were peeling the skin. These strips will be your "fettuccine". If the zucchini is organic, use the skin as part of your dish, if not, you can toss the outside pieces. Continue to slice until you reach the seeds and you can save this part for future meals

2. Dice up the tomatoes, avocado, olives and basil and mix in with the zucchini

Variation: If you have a spiralizer, you can make spaghetti instead of fettuccine

Raw Marinara Sauce

Ingredients:

-1/2 cup soaked sun dried tomatoes
-1 pint cherry tomatoes
-2 soaked, pitted dates
-1 shallot (optional)
-1 garlic clove (optional)
-1/4 cup organic red wine
-juice of half lemon
-1 Tablespoon fresh basil
-1 Tablespoon fresh oregano
-half hot pepper for a spicier kick

Method:

1. Soak sun dried tomatoes for 1 hour and dates for at least 2 hours and then pit the dates

2. Put all ingredients in blender and blend until smooth consistency or leave a little chunky if desired

3. Pour sauce over top fettuccine and add ground pepper to taste

Ingredients:

-2 scoops Raw Power! (Vanilla or Chocolate) Protein Superfood Blend
-10 oz frozen blueberries
-2 bananas
-16 fl oz orange juice

1. Make fresh orange juice with either a juicer or citrus press. About 8 small oranges will make 16 fl oz

2. Throw all ingredients in blender and blend until smooth.

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