What Cara Eats in a Day II

The long awaited video follow up on what Cara Brotman eats in a day. To most people, it’s not exciting, but the payoff speaks for itself. Cara does not feel she is denying herself anything- she actually CRAVES her two favorite things- a huge monster salad and her favorite raw vegan “cookie dough” (not really dough). At first many people wonder how she can get enough calories or protein- but once you add up the numbers- it’s actually quite a bit! Chickpeas (Garbanzo beans), lentils and nuts are LOADED with protein and calories. Check out the nutritional breakdown numbers below. Also check out the amazing cookbook www.HealthyCookbook.com that shows healthy raw plant-based versions of the world’s most favorite meals. Green formula, Protein formula, zero calorie healthy sugar www.MarkusProducts.com
Cara’s TOTAL per day
2,500 – 3,800 calories (RDA for women is 2,000)
100- 150 g protein (minimum RDA is 50g)
100- 250 g healthy fats

Cara’s typical daily Salad 1800 calories, 94 g protein, 85 g healthy fats
2 cups kale
1 cup dinosaur kale
3/4 cup fresh dandelion greens
1/4 cup cilantro
1/4 cup pumpkin seeds
1 tablespoon fresh basil
1 teaspoon fresh rosemary
1 fresh green onion chopped
1/2 red onion
1 tablespoon nutritional yeast
1/2 cup broccoli

tossed with a bit of olive oil and apple cider vinegar

topped with
1 cup garbanzo beans, soaked overnight
1 cup lentils, soaked overnight
1 cup black wild rice, soaked overnight
1 avocado, chopped
8 cloves garlic, chopped
1/2 serrano pepper
1 teaspoon minced ginger

1.5 cups unsealed cashews
1 cup water
add nuts to blender with half the water. Slowly add the rest of water while blending. Most of this cream is stored in refrigerator until needed, and then seasoned when ready to use.
For a serving of cream 1/2 to one cup… I add about
3 Tablespoons lemon juice
1 Tablespoon garlic powder
1 teaspoon Tamari
pinch of sea salt
Whisk and drizzle over salad

2nd meal: Raw “Cookie Dough” 1937 calories, 71 g protein, 150 g healthy fats
1/2 cup peanut butter or cashew butter or a mixture of both
1/4 cup maple syrup
1 apple, grated on the large tooth, peel on or off (juice included!)
1/2 teaspoon vanilla
pinch of sea salt
Approximately 1 cup almond or cashew flour (Depending on how thick you want dough)
1/2 cup coarsely chopped walnuts
1/2 cup cacao nibs

Nutrition breakdown:
1 cup garbanzo beans 729 calories 39 grams protein 69% iron 55% B6 57% magnesium 12g fat
1 cup lentils 230 calories 18 g protein 36% iron 20% B6 .8g fat
1 cup black wild rice 166 calories 6.5 g protein 1.7g fat
1 cup cashews 157 calories 5 g protein 12g fat
1/2 cup broccoli 50 calories 4.2 g protein
1 avocado 234 calories 4 g protein 29 g fat
2 cups kale 66 calories 7 grams protein
1/4 cup pumpkin seeds 12 g protein 71 calories 12g fat
1 Tablesp nutritional yeast 30 calories 2 g protein
2 tablespoons olive oil 119 calories 14g fat
1/2 cup peanut butter 759 calories 32g protein 65 g fat
1/4 cup maple syrup 204 calories .2g fat
1 green apple 62 calories
1 cup almond flour 640 calories 24g protein 56g fat
1/2 cup coarsely chopped walnuts 260 calories 6g protein 26g fat
1/2 cup cacao nibs 12 calories 9g protein .7g fat

TOTAL per day
2,500 – 3,800 calories (RDA for women is 2,000)
100- 165 grams protein (minimum RDA is 50g)
100- 230 g fat

Wheat-free sugar-free, dairy-free raw cookie dough recipe video https://youtu.be/t_PWZ4o72M0
Markus Photography channel: https://www.youtube.com/markuspix

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