Avocado, 4 g each Guavas, 1. 4 g each Passion Fruit, 5. 2 g per cup Pomegranate, 4. 7 g each Mulberries, 2 g per cup Blackberries, 2 g per cup Apricots, . 5 g each Raspberries, 1. 5 g per cup Nectarines, 1. 5 g each Oranges, 1. 3 g each White Grapefruit, 1 g per 1/2 fruit Peaches, 1. 4 g each Cantaloupe, 0. 9 g per wedge Strawberries, 1. 1 g per cup (sliced)
Kale, 4 g Collard greens, 2 g Mustard greens, 1. 5 g Turnip greens, 1. 2 g Cabbage, 1 g Spinach, 0. 86 g Swiss chard, 0. 7 g
Broccoli, 2 g per cup Peas, 4 g (per ½ cup) Asparagus, 2 g (per five spears) Beets, 2 g Carrots, 2 g Cauliflower, 2 g Bell peppers, 1 g Celery, 1 g Cucumber, 1 g Onion, 1 g (per ½ cup)
Peanuts, 7 g Pine nuts, 7 g Almonds, 6 g Pistachios, 6 g Mixed nuts, 4 g
Pumpkin seeds, 8. 5 g per ounce Flaxseed, 7. 5 g per ¼ cup Sunflower seeds, 5. 5 g per ounce Chia seeds, 4. 7 g per ounce
Throw in a handful of leafy greens like spinach or kale, which won’t alter the taste of your smoothie.
Choose sashimi, which is usually thinly sliced fish. In most cases, salmon and tuna are the types of fish used. [9] X Research source Salmon sashimi has 5. 6 g per ounce and white tuna has 7. 2 g per ounce. You can also try sashimi made from eel at 6. 7 g per ounce or sardine, which has 7 g per ounce. [10] X Research source Make ceviche, which is a Latin American dish of raw fish or seafood marinated in citrus juice. [11] X Research source A ¼ cup of ceviche has 13 g of protein. [12] X Research source
Locate local farms and stores that sell raw milk and milk products by using an online sites. A Campaign for Real Milk can also help you find local farms that sell unpasteurized dairy products at http://www. realmilk. com/real-milk-finder/. Raw, unpasteurized milk is illegal in some states. [19] X Research source Vary your dairy options by choosing different milks and milk products such as cow, goat, and sheep. Keep in mind that consuming unpasteurized dairy products can expose you to dangerous bacteria including Salmonella, E. coli, and Listeria. All of these can cause serious illness. [20] X Trustworthy Source US Food and Drug Administration U. S. government agency responsible for promoting public health Go to source Pregnant women are strongly discouraged from consuming raw dairy.
Be honest with your doctor about your plans to be on a raw diet as well as the reasons why. Ask any questions you may have about the diet’s safety for your personal health.
Calculate how much protein you need by using an online protein calculator, such as this one from United States Department of Agriculture: http://fnic. nal. usda. gov/fnic/interactiveDRI/. Keep in mind that the RDA is for a sedentary adult. [22] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Try having a smoothie for breakfast with an avocado, some fresh berries, a handful of spinach or kale, and some spirulina. You can mix this with either fresh pressed juice or ice. For lunch, have a big mixed salad with foods like watercress, carrots, cucumbers, tomatoes, some pumpkin seeds and almonds. You can have sashimi for dinner with a cold soup such as gazpacho. If you don’t eat meat or dairy, have some peanut butter and a selection of cut fruits and vegetables.
