90 30 50 diet plan for raw food diet

Integrating the 90 30 50 diet with a raw food approach emphasizes the intake of unprocessed, whole foods rich in nutrients. This plan ensures you're getting enough protein, fats, and fiber from raw sources, which can be challenging. It’s a unique blend that encourages creativity in meal prep while sticking to raw dietary principles.

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Diet plan grocery list

Chicken breast

Salmon fillet

Ground turkey

Tofu

Greek yogurt

Cottage cheese

Eggs

Spinach

Kale

Broccoli

Bell peppers

Carrots

Avocado

Walnuts

Almonds

Flaxseeds

Chia seeds

Hemp seeds

Quinoa

Brown rice

Black beans

Lentils

Chickpeas

Blueberries

Strawberries

Raspberries

Apples

Bananas

Oranges

Grapefruit

Cucumber

Tomatoes

Onions

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Diet plan overview

The 90 30 50 diet plan for raw food diet targets those who prefer unprocessed and uncooked foods, ensuring a balanced intake of nutrients while adhering to raw food principles. It includes at least 90 grams of protein sourced from raw nuts, seeds, and sprouted grains. Along with 30 grams of fiber from fresh fruits and vegetables, the plan also incorporates 50 grams of healthy fats from sources like avocados and cold-pressed oils.

This approach not only supports general wellness but also aims to enhance natural digestion and energy levels. Adherents often report feeling lighter and more energetic, attributing these benefits to the minimally processed nature of the foods consumed. This diet is perfect for anyone looking to maintain a raw food lifestyle without sacrificing nutritional balance.

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Foods to eat

Raw Vegetables: Carrots, bell peppers, and broccoli are great for snacking.
Fruits: Berries, apples, and bananas offer natural sweetness.
Nuts and Seeds: Almonds, walnuts, and chia seeds are high in protein and fats.
Sprouts: Alfalfa and mung bean sprouts add a crunchy texture.
Cold-Pressed Oils: Olive oil, flaxseed oil, and avocado oil.

✅ Tip

Blend hemp seeds into your raw veggie bowl and drizzle with a tahini dressing for a protein and healthy fat hit in your raw food diet.

Foods not to eat

Cooked Foods: Any foods that have been heated above 118°F.
Processed Snacks: Chips, crackers, and cookies are off the table.
Refined Sugars: Avoid candies, pastries, and soft drinks.
Refined Grains: White bread, pasta, and rice lack nutrients.
Artificial Sweeteners: Can negatively affect gut health.

Main benefits

The 90 30 50 diet plan for raw food diet ensures you're getting ample protein without compromising on the raw philosophy. It harnesses the power of sprouted seeds and nuts, providing a clean source of energy that’s easy to digest. The focus on raw fiber aids in detoxification, helping your body flush out impurities naturally. Healthy fats like avocado and coconut keep your skin glowing and hydrated.

90 30 50 diet plan for raw food diet graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

Keeping things raw on the 90 30 50 diet can seem expensive, but it's all about smart sourcing. Hit your local farmer's market for affordable organic produce, and buy nuts and seeds in bulk to get your fill of healthy fats. Consider growing your own herbs to cut down on buying them at the store. For protein, look out for discounts on raw nuts, seeds, and sprouted legumes.

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Meal plan suggestion

7-Day Meal Plan for 90 30 50 Diet Plan for Raw Food Diet

Day 1

Breakfast: Greek yogurt with blueberries, raspberries, chia seeds, and walnuts
Lunch: Kale and quinoa salad with chicken breast, avocado, cucumber, and tomatoes
Dinner: Salmon fillet with steamed broccoli and carrots
Snack: Apple with almond butter

Day 2

Breakfast: Tofu scramble with spinach, onions, and bell peppers
Lunch: Brown rice bowl with ground turkey, kale, and bell peppers
Dinner: Grilled chicken breast with quinoa, steamed broccoli, and avocado
Snack: Orange with flaxseeds

Day 3

Breakfast: Cottage cheese with strawberries, blueberries, and hemp seeds
Lunch: Lentil salad with spinach, cucumber, tomatoes, and walnuts
Dinner: Salmon fillet with roasted carrots, bell peppers, and quinoa
Snack: Banana with almond butter

Day 4

Breakfast: Greek yogurt with bananas, flaxseeds, and raspberries
Lunch: Black bean and quinoa salad with spinach, avocado, and tomatoes
Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice
Snack: Grapefruit with almonds

Day 5

Breakfast: Chia seed pudding with strawberries, bananas, and walnuts
Lunch: Chickpea salad with kale, tomatoes, cucumber, and avocado
Dinner: Grilled chicken breast with lentils, spinach, and steamed broccoli
Snack: Apple with chia seeds

Day 6

Breakfast: Cottage cheese with blueberries, raspberries, and almonds
Lunch: Brown rice bowl with ground turkey, kale, bell peppers, and avocado
Dinner: Salmon fillet with quinoa, steamed carrots, and kale
Snack: Banana with walnuts

Day 7

Breakfast: Greek yogurt with strawberries, chia seeds, and walnuts
Lunch: Tofu and black bean salad with spinach, cucumber, and tomatoes
Dinner: Grilled chicken breast with steamed broccoli, carrots, and brown rice
Snack: Orange with flaxseeds

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⚠️ 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.