Diet plan grocery list
Spinach
Kale
Romaine lettuce
Cucumber
Bell peppers
Tomatoes
Carrots
Celery
Avocado
Apples
Bananas
Oranges
Strawberries
Blueberries
Grapes
Pineapple
Watermelon
Almonds
Walnuts
Cashews
Sunflower seeds
Pumpkin seeds
Chia seeds
Flaxseeds
Hemp seeds
Quinoa
Buckwheat
Zucchini
Mushrooms
Cauliflower
Broccoli
Green beans
Asparagus
Diet plan overview
The 14-day diet plan for raw food diet focuses on uncooked, unprocessed foods to maximize nutrient intake. It includes plenty of fruits, vegetables, nuts, and seeds. This plan helps you consume natural, wholesome foods in their purest form.
By following this diet, you can boost your energy levels and improve digestion. It’s a refreshing way to embrace a clean and natural diet for better health.
Foods to eat
- Fresh Fruits: Apples, bananas, and mangoes for natural sweetness and vitamins.
- Raw Vegetables: Carrots, bell peppers, and cucumbers for crunch and nutrients.
- Nuts and Seeds: Almonds, walnuts, and chia seeds for protein and healthy fats.
- Sprouted Grains: Quinoa, buckwheat, and sprouted wheat for fiber and minerals.
- Cold-Pressed Oils: Olive oil, coconut oil, and flaxseed oil for essential fats.
✅ Tip
Get creative with dips and dressings! Nut butters, herbs, and citrus juices can add flavor without cooked ingredients.
Foods not to eat
- Cooked Foods: Anything that has been heated above 118°F, as it loses enzymes and nutrients.
- Processed Foods: Packaged snacks, ready meals, and artificial sweeteners.
- Animal Products: Meat, dairy, and eggs which are not consumed raw.
- Refined Sugars: White sugar, corn syrup, and sugary drinks that are highly processed.
- Gluten-Containing Grains: Wheat, barley, and rye which are often cooked.
Main benefits
Following the 14-day diet plan for raw food diet can boost your nutrient intake, as raw foods are often more nutrient-dense. It helps in better digestion and improved gut health. This plan can lead to clearer skin and a natural glow. You might also experience higher energy levels and better hydration due to the water-rich foods included.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
Going raw doesn't have to drain your wallet. Stock up on staples like leafy greens, in-season fruits, and nuts (almonds, sunflower seeds) - they're nature's powerhouses and won't break the bank. Sprouts are another budget-friendly option - you can even grow them yourself! Skip pre-made raw snacks and dips, they can be pricey. Instead, whip up your own dressings with herbs and spices.
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Meal plan suggestion
14-Day Meal Plan for Raw Food Diet
Day 1
- Breakfast: Smoothie with spinach, banana, blueberries, and almond milk
- Lunch: Raw zucchini noodles with cherry tomatoes, bell peppers, and avocado
- Dinner: Raw cauliflower rice with broccoli, carrots, and cashews
- Snack: Apple slices with a handful of almonds
Day 2
- Breakfast: Fresh fruit salad with strawberries, pineapple, and grapes
- Lunch: Spinach and kale salad with cucumber, bell peppers, and sunflower seeds
- Dinner: Raw stuffed mushrooms with diced tomatoes, onions, and avocado
- Snack: Celery sticks with cashew butter
Day 3
- Breakfast: Chia pudding with almond milk, topped with blueberries and flaxseeds
- Lunch: Raw romaine lettuce wraps with avocado, tomatoes, and bell peppers
- Dinner: Raw broccoli and cauliflower salad with pumpkin seeds
- Snack: Sliced cucumber with guacamole
Day 4
- Breakfast: Smoothie with spinach, banana, strawberries, and hemp seeds
- Lunch: Raw quinoa salad with diced tomatoes, cucumbers, and parsley
- Dinner: Raw zucchini lasagna with layers of zucchini, tomatoes, and cashew cheese
- Snack: Apple slices with a handful of walnuts
Day 5
- Breakfast: Fresh fruit salad with watermelon, oranges, and grapes
- Lunch: Spinach and kale salad with avocado, bell peppers, and pumpkin seeds
- Dinner: Raw green bean and asparagus salad with lemon dressing
- Snack: Celery sticks with almond butter
Day 6
- Breakfast: Chia pudding with almond milk, topped with strawberries and flaxseeds
- Lunch: Raw romaine lettuce wraps with avocado, tomatoes, and bell peppers
- Dinner: Raw cauliflower rice with broccoli, carrots, and cashews
- Snack: Sliced cucumber with guacamole
Day 7
- Breakfast: Smoothie with spinach, banana, blueberries, and almond milk
- Lunch: Raw zucchini noodles with cherry tomatoes, bell peppers, and avocado
- Dinner: Raw stuffed mushrooms with diced tomatoes, onions, and avocado
- Snack: Apple slices with a handful of almonds
Day 8
- Breakfast: Fresh fruit salad with strawberries, pineapple, and grapes
- Lunch: Spinach and kale salad with cucumber, bell peppers, and sunflower seeds
- Dinner: Raw broccoli and cauliflower salad with pumpkin seeds
- Snack: Celery sticks with cashew butter
Day 9
- Breakfast: Chia pudding with almond milk, topped with blueberries and flaxseeds
- Lunch: Raw romaine lettuce wraps with avocado, tomatoes, and bell peppers
- Dinner: Raw zucchini lasagna with layers of zucchini, tomatoes, and cashew cheese
- Snack: Apple slices with a handful of walnuts
Day 10
- Breakfast: Smoothie with spinach, banana, strawberries, and hemp seeds
- Lunch: Raw quinoa salad with diced tomatoes, cucumbers, and parsley
- Dinner: Raw green bean and asparagus salad with lemon dressing
- Snack: Celery sticks with almond butter
Day 11
- Breakfast: Fresh fruit salad with watermelon, oranges, and grapes
- Lunch: Spinach and kale salad with avocado, bell peppers, and pumpkin seeds
- Dinner: Raw broccoli and cauliflower salad with pumpkin seeds
- Snack: Sliced cucumber with guacamole
Day 12
- Breakfast: Chia pudding with almond milk, topped with strawberries and flaxseeds
- Lunch: Raw romaine lettuce wraps with avocado, tomatoes, and bell peppers
- Dinner: Raw cauliflower rice with broccoli, carrots, and cashews
- Snack: Apple slices with a handful of almonds
Day 13
- Breakfast: Smoothie with spinach, banana, blueberries, and almond milk
- Lunch: Raw zucchini noodles with cherry tomatoes, bell peppers, and avocado
- Dinner: Raw stuffed mushrooms with diced tomatoes, onions, and avocado
- Snack: Celery sticks with cashew butter
Day 14
- Breakfast: Fresh fruit salad with strawberries, pineapple, and grapes
- Lunch: Spinach and kale salad with cucumber, bell peppers, and sunflower seeds
- Dinner: Raw broccoli and cauliflower salad with pumpkin seeds
- Snack: Apple slices with a handful of walnuts
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by our editorial team.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024