Erin Stanczyk |


What I Eat In A Day: Raw 'Til 4 Style

Eat, Food + NutritionErin StanczykComment

So, What Exactly Can You & Can't You Eat?

A question that I often get asked is "So, what can you eat?" ...but a better question would be "What can't I eat?!" A vegan/plant-based lifestyle has changed my life in so many positive ways, and has opened me up to a world of abundance, and not just in relation brightly colored, living foods, but to a world of caring compassion, boundless energy, and an insatiable hunger to explore the world and experience life to the fullest...all because I choose to fuel my body with foods that love me back!

Erin Stanczyk | Lifestyle Design | | WHAT I EAT IN A DAY: RAW 'TIL 4 STYLE

The Breakdown

I eat a 100% whole foods, plant-based (or vegan) diet, consisting of an abundance of fresh fruits, vegetables, nuts, seeds, and whole grains as close to their natural state as possible. I eat a high volume of raw foods throughout the day, primarily in the form of sweet fruits and soft greens, with small amounts of fat-based fruits, nuts, and seeds, either whole, blended, juiced, or chopped into a salad. I am not dogmatic about eating only raw foods, nor am I concerned with counting calories, weighing my food, or documenting what I eat on a regular basis. I do consume a combination of some raw and cooked foods at dinnertime, especially in the colder months of the year.

More important than eating raw vs. cooked are:

  • eating more whole foods and eliminating processed foods (including added salt, sugar, and oil)

  • eating seasonally, for maximum freshness, nutrient content, availability, and reduced cost

I follow a high-carb, low-fat vegan diet, or 80/10/10 caloric nutrient ratio. At least 80% of my daily calories come from carbohydrates, 10% or less from protein, and 10% or less from fat. The beauty is that there is no need to measure macronutrient quantities, as this is generally the naturally-occurring ratio in most fruits and vegetables (with the exception of overt fats like avocado, nuts, and seeds).

My Diet, In A Nutshell

  • Check out my 3 Go-To, All-Time Favorite breakfast, lunch, and dinner recipe PDFs!

  • And, of course, a one-ingredient, oh-so-simple dessert (that you can eat for breakfast!): Nice Cream

* Click below to visit my new FAQ page for more! *

and be sure to check out my Recommended Reading + Resources there, as well!


Pineapple Banner

What I Eat In A Day

vegan / plant-based, gluten-free, raw 'til 4

I absolutely love Saturdays spent at home playing around in the kitchen! I eat a high-raw diet consisting of an abundance of fruits and veggies, and I feel fantastic! In the plant-based/vegan-enthusiast community, eating completely raw until dinnertime is called "Raw 'Til 4," which is what I personally feel the best on. Below is a run-through of a colorful day-in-the-life of what I eat, with links to accompanying blog and YouTube recipes if you want to try them out!


32 oz. Fresh H2O

I love starting every morning with a tall glass of water. After 8+ hours of fasting, the body's organs need a gentle wake-up. Fresh, filtered water (sometimes with a squeeze of lemon), is the best way to flush your system, energize your cells, and prep your body for the digestion of food.

Fresh-Squeezed Valencia O.J.

I've been loving all citrus fruits lately--1) because they're in season and taste incredible, and 2) because they're packed full of Vitamin C--a powerful antioxidant that gives your immune system a much-needed boost during cold and flu season; it also does wonders for collagen production, which slows the aging process. I love drinking fresh-squeezed orange juice (extra pulp intact), before moving on to solid foods because, again, it's a gentle ease into digestion and it's super-energizing, but doesn't spike your blood sugar when the pulp (fiber) is present.

I purchased a 40lb. case (100 count) of organic Valencia oranges from my local co-op, Open Harvest, here in Lincoln, NE and received a 15% discount for buying in bulk, so it was well worth it. I highly recommend picking your favorite seasonal fruit to give buying in bulk a try!

Mono Meal Blog Post // Mono Meal YouTube

Breakfast / Pre-Workout

Lean Green Protein Smoothie

Because it was a Saturday, I decided to go for a run, late-morning. I made my green smoothie as a more calorie-dense, follow-up to my fresh-squeezed orange juice to give me the fuel I needed for my workout. On most weekdays, I make this smoothie to take on-the-go as I'm headed to work, but it also makes a fantastic pre-workout smoothie because it's full of antioxidants, plenty of energizing carbohydrates, and a bit of protein, thanks to my favorite, SunWarrior raw vanilla Warrior Blend. My favorite fruits to blend into this green smoothie are green apple and pineapple, because they give it the perfect combination of tart and tropical sweetness! On top of that, pineapple (especially the core) is high in bromelain, which is great for reducing inflammation and speeding up muscle recovery.

Blog Recipe // YouTube Recipe

SunWarrior Protein (use code EatMoveRest for 20% off)


Mixed Berry Bowl

Berries are my jam--and they're another powerful source of antioxidants. I know they're expensive, but berries are for real my "guilty" pleasure! It's funny how your tastebuds truly do change, the cleaner you eat and the healthier you become! I always used to have a bag of Skittles buried in my purse, or Starbursts floating around in my backpack; my glove compartment always housed a half-melted, half-eaten bar of chocolate, and I always made sure to top off a dish of M&Ms on the kitchen counter. Now I think of berries as Nature's candy, and I, for one, think it's worth the extra money to satisfy your sweet tooth! If you're ever out-and-about and unarmed with something healthy, do what I do, and swing by the nearest supermarket and pick up a pack of raspberries, blueberries, strawberries, or blackberries, (or any fruit!) to hold you over until you can get in a healthy meal! I promise, it takes just as much time to go through the drive-thru--and you'll be getting a little exercise! 


Raw Rainbow Fiesta Salad

I used to eat a 6-inch sub almost every day for lunch, but I'd always feel like I was still hungry afterwards. If you feel similar, it's for two reasons, 1) you're not eating as much volume as the human body was designed to hold, and 2) your cells simply aren't getting the amount of nutrients they require from fast foods that are just empty calories. A green smoothie is going to do wonders for your body, no doubt, but nothing can replace good ol' sliced and diced veggies and greens in a big bowl. I make a point to eat a heaping salad every day, whether it be for lunch or dinner. It is so important to chew your greens, because that is when the most nitrates are converted into nitrites, which are going to help improve your heart health and keep you stroke and heart attack-proof! Not to mention, all of the other vitamins, minerals, phytonutrients, water, and fiber that are going to feed your cells.

Blog Recipe // YouTube Recipe


I love to top my green salads with a dollop of heart-healthy avocado or guac in order to get my dose of Omega-3 fatty acids. Along with a squeeze of half a lemon mixed in, there is no need for oily, salty, sugary dressings!

Blog Recipe // YouTube Recipe


Navel + Cara Cara Oranges

While fresh-squeezed orange juice is good in the morning, I've also been enjoying a lot of peeled citrus fruits. Especially while in season in the winter, oranges are extremely juicy, sweet, and nutrient-dense. It's pretty amazing how Mother Nature provides us with different seasonal fruits and vegetables year round, to keep our tastebuds excited and our bodies well-nourished. There is no reason why you can't still be eating a high-raw diet in the winter, with the fabulous array of oranges, apples, and bananas!

Mono Meal Blog Post // Mono Meal YouTube


Fiesta Super Bowl Salad

For dinner I included a scoop of my leftover Fiesta Super Bowl Salad, which made the perfect sweet, side dish alongside the main course. This sweet and salty recipe is high in protein and fiber, thanks to the black beans and corn.

YouTube Recipe

Brown Rice

Brown rice is superior to white rice in that it doesn't cause as much of a rise in blood sugar due to the hull being left intact--this also bodes well for digestion, thanks to the extra fiber. Brown rice is a fantastic, gluten-free, grain alternative to pastas and breads.

Steamed Broccoli

While leafy greens tend to be best when raw, some greens are healthiest when lightly steamed. Cruciferous veggies like broccoli are great at fighting cancer, and actually show an increase in nutrient-bioavailability when cooked until a dark green color is achieved.

Baked Sweet Potatoes

Sweet potatoes are extremely high in Vitamin A, which is great for the skin, and happen to be one of the cooked foods I simply can't live without! Many of us have been led to believe that carbohydrates are the enemy, however, it all depends on the kind of carbohydrates you're consuming. Refined carbs like white bread, white pasta, white flour, white sugar, donuts, and cake are nutrient-void and low in fiber. Unrefined carbs like fruits, veggies, and potatoes contain a powerhouse of nutrients and fiber--which keeps our cells nourished, our digestion in-check, and blood sugar stable. Carbohydrates like these are the body's preferred energy source over excess proteins and fats that take much more time, effort, and energy for the body to "sort through" and digest. I love to chop my sweet potatoes into cubes, bake them in a covered baking dish, and then top them with a touch of pink Himalayan salt, cracked pepper, and Vitamin B12-fortified nutritional yeast.

Recipe(s) Coming Soon

Late-Night Snack

Cacao Banana Nice Cream

I typically don't eat "dessert" after dinner, but because it was a late Saturday night, I treated myself to a small bowl of banana nice cream with antioxidant-rich cacao powder mixed in. Generally, you'll want to eat smoothies and whole fruits before a cooked meal, simply because transit time in the gut is quicker, and if you put fast-digesting fruit on top of slower-digesting cooked foods, then you could be in for stomach upset! If you're going to indulge in something sweet after dinner, give it a couple of hours, at least!

Blog Recipe // YouTube Recipe

Total Day's Calories: ~2400

* Note: The Cronometer app and can be fantastic tools to help determine if you're getting enough of/too much of what your body needs. I like to plug in my meals from time-to-time to see how things are looking!

Follow me on Instagram @ErinStanczyk for more of what I Eat, as well as how I Move & Rest!

Pineapple Banner

As Seen On YouTube

For a more in-person experience, join me in the kitchen to watch as I whip up What I Eat In A Day on YouTube! Be sure to Subscribe to the EatMoveRest channel, hit the bell symbol to turn on Notifications to stay up-to-date on new videos, Like the video by giving it a thumbs up, leave a Comment, and Share with family and friends!


A plant-based lifestyle is so freeing! Allow yourself to experience the beautiful variety of colorful fruits and veggies in abundance, and watch your entire relationship with food change for the better! What's even more exciting are the changes that you'll experience beyond the plate! Watch as your outlook on life begins to shift and your attitude towards others begins to 

I challenge you to make yourself a leafy green, rainbow salad every day for 7 days and experiment with one new fruit or vegetable the next time you go to the grocery store.

If you want to experience "a day in the life" in real life, Dusty and I will be hosting our first full-day, hands-on EatMoveRest Retreat this spring! Be sure to Join In by signing up for my monthly motivational In The Raw newsletter to the right, to stay up-to-date on all the latest news and posts on the EatMoveRest blog and YouTube channel! More info on the retreat coming to your inbox, soon!

Erin Stanczyk | Lifestyle Design | | WHAT I EAT IN A DAY: RAW 'TIL 4 STYLE

Designed For Your Lifestyle,


Erin Stanczyk

My Go-To Lean Green Protein Smoothie

Eat, Food + Nutrition, RecipesErin Stanczyk22 Comments

Breakfast of Champions

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie

A smoothie is the best way to pack a powerful punch of nutrient-rich superfoods into your diet. I've shared a handful of smoothie recipes on social media and my favorite combination is always evolving, however, I've been using this recipe for breakfast for about the past year, without fail, and I still can't get enough of it! I like to look at diet and nutrition as an experiment, and when I find something that works, I stick to it!

I love this green smoothie for so many reasons!

  1. It satisfies my sweet tooth without refined sugar.

  2. It gives me energy for work or a workout.

  3. The fruit disguises the bitter-tasting greens.

  4. It eliminates the need for a multi-vitamin.

  5. A smoothie bowl makes for a fun cereal replacement!

When Mother Nature is your doctor, then food is your medicine!

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie

Glow Green

When you drink this smoothie for breakfast, you could honestly probably eat french fries for the rest of the day and be just fine--not that you should, but just sayin'--it's loaded with the good stuff! If you're not a fan of eating a big bowl of chopped up "yard work," this smoothie might just become your best friend. Spinach, kale, and other dark, leafy greens can be difficult to acquire a taste for if you're not used to eating them, but I can't stress enough how important they are! Whether you're strictly plant-based or a meat-eater, greens should be a staple in all diets.

There's a lot of back-and-forth over how much fruit, grain, starches, meat, dairy, etc. that we should or shouldn't be eating, but one thing all diets and doctors can agree on is that dark, leafy green vegetables are a must! Greens are rich in nitrates, and when consumed, the body converts them into nitrites, and eventually into nitric oxide in the blood, which relaxes the blood vessels and lowers blood pressure. Greens are also highly alkaline, which aids in reducing inflammation in the body. On top of that, they're rich also rich in fiber, folate, carotenoids, vitamins C & K, and minerals like calcium and iron. 

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie


Why I love these ingredients, in a nutshell:

  • Dark Leafy Greens & Barley Grass Juice Powder - alkalize the body and keep inflammation at bay, rich in protein, iron, calcium

  • Frozen Bananas - the perfect base to thicken and sweeten any smoothie

  • Pineapple - high in bromelain, which speeds up muscle repair and reduces inflammation

  • Green Apple - adds a tart punch - plus, an apple a day, keeps the you-know-who away!

  • Ginger + Cinnamon - warming to the body; stabilize blood sugar levels & reduce inflammation

  • Spirulina - akalizing, detoxifying, enhances athletic performance, speeds recovery, gives rich green color

  • Flax & Chia Seeds - high in heart-healthy Omega-3s & fiber

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie

It's important to note that the RDA recommends we only need 8-10% of our calories from protein. While my green smoothie is a great source of this vital macro-nutrient, it's also high in an arguably more important component--FIBER! Less than 3% of Americans suffer from a protein deficiency, while more than 97% are deficient in fiber. *More Info at Forks Over Knives

Pineapple Banner

Lean Green Protein Smoothie

raw vegan, dairy-free, gluten-free, refined-sugar-free, oil-free, alkalizing & energizing

Whether it's time for a workout, you just finished one, or you're on your way out the door in the morning, this meal in a glass is the best way to give your body everything it needs...and then some! This protein-packed, nutrient-dense green smoothie will satisfy your sweet tooth without spiking your blood sugar, thanks to its plant-powered, fiber-rich ingredients. Tropical fruits and tart, green apple mask the flavor of sometimes-bitter greens, allowing them to alkalize your body without giving you a gag reflex!

time: 10 min // serves: 2

Printable Recipe & BONUS Smoothie Formula PDF Here

Erin Stanczyk | Lifestyle Design | EatMoveRest | My Go-To Lean Green Protein Smoothie



  1. All superfood powders are optional, but the benefits are amazing! If you don't have them all on hand, no worries--the essentials are the whole, fresh greens and fruit!

  2. Chop and place ingredients into high-speed blender in order listed above and blend until smooth. Feel free to play around with water and ice amounts to achieve desired consistency. Use less water to make a smoothie bowl!

  3. Pour into 2 glasses (or bowls), cheers, and enjoy! Alternately, you can keep this smoothie all to yourself, saving half in the refrigerator to drink later, or simply cut the recipe quantities in half!

Erin Stanczyk | Lifestyle Design | EatMoveRest | My Go-To Lean Green Protein Smoothie


  1. Protein powder is optional, but I highly recommend it, because it adds that extra satisfying sweet, vanilla flavor that really makes this smoothie pop! SunWarrior is my go-to, because it's completely raw vegan, organic, grain-free, and contains no additives. Use discount code "EatMoveRest" for a discount on your purchase!

  2. Purchasing whole flax seed is important, because when you buy it already ground up, it oxidizes rather quickly, causing nutrient-degradation. A quality, high-speed blender should have no problem blending up fresh, whole flax seeds.

  3. Experiment with other nutrient-dense superfood add-ins! Check out my blog post on My Top 10 Favorite Superfoods!

Pineapple Banner

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie

What's In A Glass?

Below is a screen shot from that gives you an idea of just how much protein you're getting from 100% plant-powered sources. I love using this website and app from time-to-time, to check in and make sure that I'm getting everything that I need. As you can see, if you split this recipe in half, you'll be getting around 430 calories and nearly 20 grams of protein--not to mention a plethora of other vitamins, minerals, and antioxidants!

Green Smoothie Cronometer

Need More Calories?

Dusty likes to add extra frozen bananas and/or extra protein powder to bump up the calories!

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie

As Seen On YouTube

Catch this recipe on the EatMoveRest YouTube channel and be sure to Subscribe, give it a Thumbs Up, Leave a Comment, and Share with friends and family!

Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie
Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie
Erin Stanczyk | Lifestyle Design | | Lean Green Protein Smoothie

Go Green

If you're toying with the notion of going plant-based, or just want to take your health to the next level, I challenge you to drink this smoothie for breakfast for 7 days and see how you feel! Don't be afraid to experiment and find a combination that works for you--and when you do, stick with it! No matter what, get those greens in!

For more motivation, inspiration, tips, tricks, and tools, be sure to hit the "Join In" button at the bottom of the page to receive my monthly, In The Raw newsletter!  

Try This! Have fun with food art--make a green smoothie bowl!

Designed For Your Lifestyle,


Erin Stanczyk