DAY 1 Breakfast
A sample of the e-book "Raw Autumn Meal Plan"
The title of the book: “Raw Autumn Meal Plan” Subtitle: “A Seven-Day Low Fat Raw Vegan Autumn Meal Plan” Author: Marina Grubić Published by:
2
A sample of the e-book "Raw Autumn Meal Plan"
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 Autumn Meal Plan” is not intended to replace the advice of a medical doctor or other health care professionals with whom you consult.
3
A sample of the e-book "Raw Autumn Meal Plan"
Preface Dear reader, Thank you for your interest in a raw diet and ordering "Raw Autumn 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. In the temperate climate of our Planet, autumn is a season when lots of good quality produce in abundance. 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 ebook is about to teach you. "Raw Autumn 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 autumn in the northern hemisphere. Each of these seven days in this menu plan contains instructions, pictures, caloric values and calorie-nutrient ratios for three meals 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 Autumn 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
4
A sample of the e-book "Raw Autumn Meal Plan"
DAY 1 Breakfast Black And White Grapes
Ingredients: 500 g/ 18 oz white grapes 500 g/ 18 oz black grapes
5
A sample of the e-book "Raw Autumn Meal Plan"
Preparation: Wash the grapes and let them dry; Arrange the grapes on a plate; Enjoy! Calories: 690, sugars/ proteins/ fats: 95% / 3% / 2%
6
A sample of the e-book "Raw Autumn Meal Plan"
Lunch Figs
Ingredients: 1 kg/ 2.2 lbs figs* **
7
A sample of the e-book "Raw Autumn Meal Plan"
*Advice: Fig can delight and disappoint. When left on the tree long enough to truly ripen, so as to become soft and simply "burst" under the finger, that is when a fig is truly ripe, incredibly sweet and juicy, its skin is thin and easily digestible, it doesn't have astringent effect on the lips when eaten, as is the case with an unripe fig, and its flesh inside is of deep red color. **Advice: If you have access to organic figs, and you trust they were handled in a clean manner when picked, transported and stored, avoid washing the figs, especially if they are trully ripe, as the water might damage them. Preparation: Arrange the figs on a plate; Enjoy! Calories: 740, sugars/ proteins/ fats: 93% / 3% / 4%
8
A sample of the e-book "Raw Autumn Meal Plan"
Dinner 1st serving: Clear, Green Juice Ingredients:
3 non sweet apples, medium size 1 bunch of Swiss chard
Preparation: Slice the apples;
Juice the apple slices and Swiss chard leaves alternatively;
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A sample of the e-book "Raw Autumn Meal Plan"
Pour the green juice into a glass;
10
A sample of the e-book "Raw Autumn Meal Plan"
2nd serving: Stuffed Tomato Ingredients:
1 kg/ 2.2 lbs zucchinis 2 big ears of fresh sweet corn* 1 big tomato 1 teaspoon of dried, powdered, sweet, red pepper ½ teaspoon of oregano *Advice: Sweet corn can be eaten raw when it is young and freshly picked because that is when it contains mostly simple sugars that we can digest easily. As it matures and as more time passes since it was picked, its simple sugars convert to starch that we cannot digest raw.
11
A sample of the e-book "Raw Autumn Meal Plan"
Preparation: Peel the zucchinis; Spiralize the zucchinis; Place the spaghetti into a bowl;
Cut a slice of the tomato on one end; Spoon out the middle flesh of the tomato;
Take off the corn kernels off the ear;
12
A sample of the e-book "Raw Autumn Meal Plan"
Place the corn kernels, the tomato flesh, dried, powdered, sweet, red pepper and oregano in the blender; Blend these ingredients into a sauce;
Pour the sauce over the spaghetti; Mix it all well;
Stuff the tomato with the spaghetti; Place the spaghetti on a plate and the stuffed tomato on top of the spaghetti;
13
A sample of the e-book "Raw Autumn Meal Plan"
Serve the stuffed tomato with the juice; Enjoy!
14
A sample of the e-book "Raw Autumn Meal Plan"
Calories: 570, sugars/ proteins/ fats: 79% / 10% / 11% *** In total for this day: Calories: 2 000, sugars/ proteins/ fats: 90% / 5% / 5%
15
A sample of the e-book "Raw Autumn Meal Plan"
Thank you for taking your time to review this sample of the “Raw Autumn Meal Plan” that gives you: In total twenty-one different ideas for healthy and tasty food combinations in nice serving ideas; Recipes; 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 Autumn 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 [email protected] For your health, Marina Grubić
16
The title of the book: “Raw Autumn Meal Plan” Subtitle: “A Seven-Day Low Fat Raw Vegan Autumn Meal Plan” Author: Marina Grubić Published by:
2
A sample of the e-book "Raw Autumn Meal Plan"
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 Autumn Meal Plan” is not intended to replace the advice of a medical doctor or other health care professionals with whom you consult.
3
A sample of the e-book "Raw Autumn Meal Plan"
Preface Dear reader, Thank you for your interest in a raw diet and ordering "Raw Autumn 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. In the temperate climate of our Planet, autumn is a season when lots of good quality produce in abundance. 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 ebook is about to teach you. "Raw Autumn 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 autumn in the northern hemisphere. Each of these seven days in this menu plan contains instructions, pictures, caloric values and calorie-nutrient ratios for three meals 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 Autumn 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
4
A sample of the e-book "Raw Autumn Meal Plan"
DAY 1 Breakfast Black And White Grapes
Ingredients: 500 g/ 18 oz white grapes 500 g/ 18 oz black grapes
5
A sample of the e-book "Raw Autumn Meal Plan"
Preparation: Wash the grapes and let them dry; Arrange the grapes on a plate; Enjoy! Calories: 690, sugars/ proteins/ fats: 95% / 3% / 2%
6
A sample of the e-book "Raw Autumn Meal Plan"
Lunch Figs
Ingredients: 1 kg/ 2.2 lbs figs* **
7
A sample of the e-book "Raw Autumn Meal Plan"
*Advice: Fig can delight and disappoint. When left on the tree long enough to truly ripen, so as to become soft and simply "burst" under the finger, that is when a fig is truly ripe, incredibly sweet and juicy, its skin is thin and easily digestible, it doesn't have astringent effect on the lips when eaten, as is the case with an unripe fig, and its flesh inside is of deep red color. **Advice: If you have access to organic figs, and you trust they were handled in a clean manner when picked, transported and stored, avoid washing the figs, especially if they are trully ripe, as the water might damage them. Preparation: Arrange the figs on a plate; Enjoy! Calories: 740, sugars/ proteins/ fats: 93% / 3% / 4%
8
A sample of the e-book "Raw Autumn Meal Plan"
Dinner 1st serving: Clear, Green Juice Ingredients:
3 non sweet apples, medium size 1 bunch of Swiss chard
Preparation: Slice the apples;
Juice the apple slices and Swiss chard leaves alternatively;
9
A sample of the e-book "Raw Autumn Meal Plan"
Pour the green juice into a glass;
10
A sample of the e-book "Raw Autumn Meal Plan"
2nd serving: Stuffed Tomato Ingredients:
1 kg/ 2.2 lbs zucchinis 2 big ears of fresh sweet corn* 1 big tomato 1 teaspoon of dried, powdered, sweet, red pepper ½ teaspoon of oregano *Advice: Sweet corn can be eaten raw when it is young and freshly picked because that is when it contains mostly simple sugars that we can digest easily. As it matures and as more time passes since it was picked, its simple sugars convert to starch that we cannot digest raw.
11
A sample of the e-book "Raw Autumn Meal Plan"
Preparation: Peel the zucchinis; Spiralize the zucchinis; Place the spaghetti into a bowl;
Cut a slice of the tomato on one end; Spoon out the middle flesh of the tomato;
Take off the corn kernels off the ear;
12
A sample of the e-book "Raw Autumn Meal Plan"
Place the corn kernels, the tomato flesh, dried, powdered, sweet, red pepper and oregano in the blender; Blend these ingredients into a sauce;
Pour the sauce over the spaghetti; Mix it all well;
Stuff the tomato with the spaghetti; Place the spaghetti on a plate and the stuffed tomato on top of the spaghetti;
13
A sample of the e-book "Raw Autumn Meal Plan"
Serve the stuffed tomato with the juice; Enjoy!
14
A sample of the e-book "Raw Autumn Meal Plan"
Calories: 570, sugars/ proteins/ fats: 79% / 10% / 11% *** In total for this day: Calories: 2 000, sugars/ proteins/ fats: 90% / 5% / 5%
15
A sample of the e-book "Raw Autumn Meal Plan"
Thank you for taking your time to review this sample of the “Raw Autumn Meal Plan” that gives you: In total twenty-one different ideas for healthy and tasty food combinations in nice serving ideas; Recipes; 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 Autumn 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 [email protected] For your health, Marina Grubić
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