90 30 50 diet plan for raw food diet
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Listonic team
Updated on Nov 1, 2024
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
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
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
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📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
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
Want to learn more?
⚠️ Keep in mind
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Listonic team
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