Many of you have been asking me about calorie counting while juicing. You want to make sure that you are staying on track with your personal goals. I have never calorie counted while juicing or doing a raw cleanse for a number of reasons:
1. Because it is an arduous task to log all those fruits and veggies in. The will power and strength needed to juice and cleanse are hard enough to maintain and that is where your focus should be.
2. Because I'm not sure it would be accurate since I am extracting the juice and not eating the whole fruit or veggie
3. Because I know that I am not eating too much. You can never eat too many fruits and veggies. The calories from nuts and oils would be more of a concern.
4. Because we are healing and resetting our bodies prior to adopting a more manageable and healthy way of eating.
At any rate....because I love and care for you so much AND because I don't want to keep having to answer the same question, I have undergone the monstrous task of logging in my daily eating plan. You can thank me later. ;)
Bear in mind this captures more of my post cleanse diet. I chose this one because it is more realistic long term. Also, you can just see the calorie content of my foods and do a little math of your own. You can exclude the grains, starches, and protein powder and replace them with more juice if you are in the detox phase still.
But MOSTLY I did this because I wanted you to see the nutrition you are getting in comparison to the Recommended Daily Intake of nutrients created by the FDA. It will astound you and it will prove that you can get MORE than ample protein on a plant based/vegan diet!!
Ok. Here we go........
Total Fat grams (g) 65
Saturated fatty acids grams (g) 20
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
Fiber grams (g) 25
Protein grams (g) 50
Vitamin A International Unit (IU) 5000
Vitamin C milligrams (mg) 60
Calcium milligrams (mg) 1000
Iron milligrams (mg) 18*
Cholesterol milligrams (mg) 300
Sodium milligrams (mg) 2400
Potassium milligrams (mg) 3500
Total carbohydrate grams (g) 300
Fiber grams (g) 25
Protein grams (g) 50
Vitamin A International Unit (IU) 5000
Vitamin C milligrams (mg) 60
Calcium milligrams (mg) 1000
Iron milligrams (mg) 18*
*(If you start using MyFitnessPal, you will find that it is nearly impossible to reach the RDI for iron no matter what you eat. This diet allowed me to reach my iron intake my 141%!!!! It's usually around 17%. This is exciting for someone who can quickly become anemic).
Here is my detailed diet list. All my juice is listed under breakfast. I make one 16 oz in the early am and another 16 oz in the mid morning using 2 different juice recipes.
My Lunch and Dinners are the same except I have quinoa at one and a sweet potato at the other.
My snacks are afternoon and evening.
HERE IT IS!!!!! We'll compare at the end.
April 29, 2012
| FOOD | Calories | Carbs | Fat | Protein | Cholest | Sodium | Sugars | Fiber |
| Breakfast | ||||||||
| Fresh - Carrot Stick, 2 Large (7 1/4" - 8 1/2") | 60 | 14g | 0g | 2g | 0mg | 100mg | 6g | 4g |
| Cabbage - Red, raw, 0.5 cup, chopped | 14 | 3g | 0g | 1g | 0mg | 12mg | 2g | 1g |
| Apple - Pink Lady - Small, 1 apple | 55 | 15g | 0g | 0g | 0mg | 1mg | 14g | 3g |
| Beets - Raw, 0.5 cup | 29 | 7g | 0g | 1g | 0mg | 53mg | 5g | 2g |
| Pepper - Green Bell Pepper - 1/4 Cup, 1/4 cup | 7 | 2g | 0g | 1g | 0mg | 1mg | 1g | 1g |
| Sunkist - Orange, 1 large | 71 | 17g | 0g | 1g | 0mg | 0mg | 13g | 4g |
| Chard - Swiss, raw, 1 cup | 7 | 1g | 0g | 1g | 0mg | 77mg | 0g | 1g |
| Celery - Raw, 0.5 cup chopped | 7 | 1g | 0g | 0g | 0mg | 40mg | 1g | 1g |
| Ginger root - Raw, 1 tsp | 2 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Frontier - All-Natural Ground Turmeric Root, 1/4 tsp | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Kale - Raw, 1 cup, chopped | 34 | 7g | 0g | 2g | 0mg | 29mg | 0g | 1g |
| Earthbound Farm - Organic Raw Baby Spinach, 3 oz | 20 | 3g | 0g | 2g | 0mg | 65mg | 0g | 2g |
| Endive - Endive, 2 Piece | 36 | 6g | 0g | 2g | 0mg | 4mg | 1g | 5g |
| Frontier - All-Natural Ground Turmeric Root, 1/4 tsp | 0 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Ginger root - Raw, 1 tsp | 2 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Celery - Raw, 0.5 cup chopped | 7 | 1g | 0g | 0g | 0mg | 40mg | 1g | 1g |
| Organic Biologique Romaine Mix - Romaine Mix, 1 cup | 10 | 2g | 0g | 1g | 0mg | 7mg | 1g | 1g |
| Chard - Swiss, raw, 1 cup | 7 | 1g | 0g | 1g | 0mg | 77mg | 0g | 1g |
| Pepper - Green Bell Pepper - 1/4 Cup, 1/4 cup | 7 | 2g | 0g | 1g | 0mg | 1mg | 1g | 1g |
| Beets - Raw, 0.5 cup | 29 | 7g | 0g | 1g | 0mg | 53mg | 5g | 2g |
| Cabbage - Red, raw, 0.5 cup, chopped | 14 | 3g | 0g | 1g | 0mg | 12mg | 2g | 1g |
| Kale - Raw, 1 cup, chopped | 34 | 7g | 0g | 2g | 0mg | 29mg | 0g | 1g |
| Granny Smith - Green Apple (Med), 1 Apple | 80 | 22g | 0g | 0g | 0mg | 1mg | 17g | 5g |
| Lunch | ||||||||
| Earthbound Farm Organic - Fresh Herb Salad, 2 cups (85g) | 15 | 4g | 0g | 2g | 0mg | 70mg | 0g | 2g |
| Barleans Flax Oil - Flaxseed Oil, 0.5 tbsp | 55 | 0g | 6g | 0g | 0mg | 0mg | 0g | 1g |
| Nutiva - Organic Chia Seeds, 0.5 tbsp (12g) | 30 | 3g | 2g | 2g | 0mg | 0mg | 0g | 3g |
| Points Plus - Avacado- Fresh, 1/2 of a medium | 50 | 3g | 5g | 1g | 0mg | 0mg | 0g | 1g |
| Fresh - Yellow Onion, Chopped 1 Tbsp, 2 tbsp | 8 | 2g | 0g | 0g | 0mg | 0mg | 1g | 0g |
| Generic - Sweet Baby Peppers - Raw, 3 oz | 40 | 8g | 0g | 1g | 0mg | 5mg | 4g | 3g |
| Pompeian - Balsamic Vinegar (Aged In Oak Casks), 1 Tbsp | 5 | 2g | 0g | 0g | 0mg | 0mg | 2g | 0g |
| Japenese Radish - Daikon Root, 0.25 cup | 15 | 1g | 1g | 0g | 0mg | 102mg | 0g | 1g |
| Generic - Sweet Potato, 1/2, 90 g | 81 | 19g | 0g | 2g | 0mg | 33mg | 6g | 3g |
| Dinner | ||||||||
| Barleans Flax Oil - Flaxseed Oil, 0.5 tbsp | 55 | 0g | 6g | 0g | 0mg | 0mg | 0g | 1g |
| Nutiva - Organic Chia Seeds, 0.5 tbsp (12g) | 30 | 3g | 2g | 2g | 0mg | 0mg | 0g | 3g |
| Points Plus - Avacado- Fresh, 1/2 of a medium | 50 | 3g | 5g | 1g | 0mg | 0mg | 0g | 1g |
| Fresh - Yellow Onion, Chopped 1 Tbsp, 2 tbsp | 8 | 2g | 0g | 0g | 0mg | 0mg | 1g | 0g |
| Generic - Sweet Baby Peppers - Raw, 3 oz | 40 | 8g | 0g | 1g | 0mg | 5mg | 4g | 3g |
| Pompeian - Balsamic Vinegar (Aged In Oak Casks), 1 Tbsp | 5 | 2g | 0g | 0g | 0mg | 0mg | 2g | 0g |
| Quinoa - Cooked, 1/2 cup | 111 | 20g | 2g | 4g | 0mg | 13mg | 0g | 3g |
| Generic - Daikon, Raw, 50 g (raw) | 10 | 2g | 0g | 1g | 0mg | 10mg | 1g | 1g |
| Snacks | ||||||||
| Hershey's - Cocoa Natural Unsweetened , 1 Tbsp (5g) | 10 | 3g | 1g | 1g | 0mg | 0mg | 0g | 2g |
| Plant Fusion Protein Powder - Unflavored, 1 Scoop (30 g) | 120 | 3g | 2g | 22g | 0mg | 390mg | 2g | 0g |
| Quick Added Calories, 45 calories | 45 | 0g | 0g | 0g | 0mg | 0mg | 0g | 0g |
| Maranatha - Peanut Butter - Creamy No Stir Organic 16oz, 1 Tbsp (32g) | 90 | 3g | 8g | 4g | 0mg | 33mg | 2g | 1g |
| Bob's Red Mill Gluten Free Old Fashioned Rolled Oats - Oatmeal, 1/4 cup dry (48g) | 95 | 16g | 2g | 4g | 0mg | 0mg | 1g | 3g |
| TOTAL: | 1,500 | 228g | 42g | 68g | 0mg | 1,263mg | 96g | 70g |
| Totals | 1,500 | 228 | 42 | 68 | |
| Your Daily Goal | 1,553 | 213 | 51 | 58 | |
| Remaining | 53 | -15 | 9 | -10 | |
| Calories | Carbs | Fat | Protein |
So as you can see, I exceeded my Recommended daily protein by 10 grams!!!! I consumed not ONE source of animal protein. The proof is in the pudding....or the PRODUCE shall we say. ;) You can get all the nutrition you need and THEN some by eating this way. AND you'll feel energized and nourished. Can I get an AMEN!
RDA is on Left. Mine is on Right in Blue
RDA is on Left. Mine is on Right in Blue
RDA
Total Fat grams (g) 65 41
Saturated fatty acids grams (g) 20 4
Cholesterol milligrams (mg) 300 0
Sodium milligrams (mg) 2400 1262
Potassium milligrams (mg) 3500 3540
Total carbohydrate grams (g) 300 228
Fiber grams (g) 25 67
Protein grams (g) 50 67
I don't know the exact # but it told me my percentages. I think I got more than enough!
Vitamin A International Unit (IU) 5000 1473% Whoa!
Vitamin C milligrams (mg) 60 990%
Calcium milligrams (mg) 1000 91% (not bad)
Iron milligrams (mg) 18* 141%!!!!! This is the most astounding of all
Cholesterol milligrams (mg) 300 0
Sodium milligrams (mg) 2400 1262
Potassium milligrams (mg) 3500 3540
Total carbohydrate grams (g) 300 228
Fiber grams (g) 25 67
Protein grams (g) 50 67
I don't know the exact # but it told me my percentages. I think I got more than enough!
Vitamin A International Unit (IU) 5000 1473% Whoa!
Vitamin C milligrams (mg) 60 990%
Calcium milligrams (mg) 1000 91% (not bad)
Iron milligrams (mg) 18* 141%!!!!! This is the most astounding of all
Cheers to Health!!!
