Insight from Natural Health Leaders | Raw Food and Health by Brian Rossiter | Low-Fat Raw Food Diet Sample Menu
Fruit-Powered Digest Issues Insight from Natural Health Leaders Issue 01 Raw Food and Health by Brian Rossiter

Low-Fat Raw Food Diet Sample Menu

Raw Food and Health by Brian Rossiter - Fruit-Powered Digest

I often get asked what I eat during an average day, so this low-fat raw food diet sample menu can help serve as a snapshot of what at least one fruitarian consumes. Some days, I have bananas in the form of green smoothies for breakfast, lunch and dinner before moving on to a large salad. Other days, I include juicy fruits, a great way to begin a day! I snack very little, enjoying a single Granny Smith apple most days.

I consume about 4,000 calories a day and stand 6 foot 2 inches and weigh 150 pounds. I work out about 10 hours a week in a range of low-, mid- and high-intensity activities. Each of my fruit meals ranges from 850 to 1,250 calories. My salad usually includes two avocados or about 65 grams of nuts or seeds and averages 750 calories.

I’m a big believer in green smoothies, which make it easy to consume the amount of greens—about 4 percent of my calories—I like in my diet! Be sure to rotate your greens!

Watch a Fruit-Powered Video on My Low-Fat Raw Food Diet Sample Menu

Sample Menu

Once you digest this menu, have a look at my low-fat raw food diet weekly shopping trip to find out what an average week of grocery shopping looks like for me.




  • Mexican Sun Salad, a colorful, heaping, delicious dish topped with Creamy Avocado—both recipes inspired by my love of Mexican foods and published in Alive!

For more information and a guide on how to succeed, check out Alive!, my raw food transition book, which features a four-step program designed to help anyone go raw vegan. If you’d like a helping hand in transitioning to a low-fat raw food diet, visit my coaching page.


Find out what an average day on a low-fat raw food diet looks like with this sample diet menu!


Learn the basics of a low-fat raw food diet with this short guide!

About the author

Brian Rossiter

Brian Rossiter

Editor of, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center’s natural health services: the Posture Exercises Method and Raw Vegan Coaching Program. Brian, who enjoys a low-fat raw food diet and posture correction exercises and calisthenics, is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ’n’ Salads and the four-volume Mouthwatering Recipe Book Series. These books are available in the Fruit-Powered Store, home to 100-plus natural health products.

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