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Explore Raw Food and Health by Brian Rossiter

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.

Breakfast

MangOranges Smoothie with a few celery sticks and a Granny Smith apple a half-hour later

Lunch

Green ‘n’ Clean Smoothie with a few celery sticks

Dinner

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.