Heart-healthy diet plan for raw food diet
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Carrots
Cucumbers
Bell peppers
Spinach
Kale
Broccoli
Tomatoes
Zucchini
Avocados
Apples
Bananas
Berries
Oranges
Grapes
Nuts
Almonds
Walnuts
Sunflower seeds
Chia seeds
Flaxseeds
Sprouted quinoa
Sprouted lentils
Sprouted chickpeas
Raw cacao nibs
Coconut oil
Olive oil
Raw apple cider vinegar
Lemon
Lime
Herbs
Fresh basil
Fresh parsley
Fresh cilantro
Diet plan overview
The heart-healthy diet plan for raw food diet combines the benefits of a raw food lifestyle with heart health principles. This plan focuses on incorporating a variety of fresh, uncooked foods that naturally support heart health while offering vibrant flavors and textures. Itโs all about finding a balance that keeps your heart strong and your meals enjoyable.
Choosing raw foods can be a refreshing way to support your heart without sacrificing taste. Youโll discover how easy it is to enjoy a diet thatโs both heart-healthy and packed with natural goodness.
Foods to eat
Fresh Fruits: Apples, bananas, berries, and citrus fruits are raw and nutrient-rich, perfect for heart health.
Raw Vegetables: Leafy greens, carrots, bell peppers, and broccoli provide essential vitamins and minerals.
Nuts and Seeds: Almonds, walnuts, chia seeds, and sunflower seeds offer healthy fats and protein.
Sprouted Grains: Sprouted wheat, quinoa, and buckwheat can be consumed raw and support heart health.
Raw Plant Oils: Cold-pressed olive oil and flaxseed oil provide healthy fats beneficial for your heart.
โ Tip
Foods not to eat
Processed Foods: Avoid any packaged or refined products, as they don't fit the raw food principle and can contain unhealthy additives.
Cooked Grains: Steer clear of traditional cooked grains like rice and pasta, as they don't align with the raw diet.
Pasteurized Dairy: Milk, cheese, and yogurt are typically pasteurized, and thus not considered raw.
Meats and Fish: Avoid all forms of cooked or processed meats and fish as they aren't part of a raw food diet.
Sugary Beverages: Stay away from sodas and fruit juices with added sugars which are not raw and can harm heart health.
Main benefits
The heart-healthy diet plan for raw food diet is great for increasing enzyme intake, which can enhance digestion and nutrient absorption. It helps in maintaining a natural balance of gut flora, supporting immune health. This diet also keeps you hydrated with high-water-content foods, improving skin elasticity and reducing bloating. Moreover, it can boost energy levels with nutrient-dense, unprocessed foods.
๐ 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Purchase bulk nuts and seeds at a discount to incorporate healthy fats without overspending. Shop at local farmers' markets for fresh, affordable produce, and buy in-season to get the best deals. Use cost-effective staples like carrots and cabbage, which can be used in a variety of raw dishes. Grow your own herbs at home to save money and add fresh flavor to your meals.
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Meal plan suggestion
Day 1
- Breakfast:Smoothie with bananas, spinach, chia seeds, and coconut oil
- Lunch:Salad with spinach, cucumbers, bell peppers, and a drizzle of olive oil and lemon juice
- Dinner:Zucchini noodles with raw tomato sauce and fresh basil
- Snack:Apple slices with a handful of almonds
- Calories๐ฅ: 1400Fat๐ง: 60gCarbs๐พ: 180gProtein๐ฅฉ: 35g
Day 2
- Breakfast:Chia pudding with coconut oil, bananas, and berries
- Lunch:Kale and avocado salad with raw apple cider vinegar and olive oil
- Dinner:Sprouted quinoa with diced tomatoes, cucumbers, and fresh cilantro
- Snack:Grapes with a handful of walnuts
- Calories๐ฅ: 1350Fat๐ง: 55gCarbs๐พ: 170gProtein๐ฅฉ: 34g
Day 3
- Breakfast:Green smoothie with kale, bananas, and raw cacao nibs
- Lunch:Spinach wrap with sprouted lentils, tomatoes, and fresh parsley
- Dinner:Bell pepper stuffed with sprouted chickpeas and fresh herbs
- Snack:Sliced carrots with a handful of sunflower seeds
- Calories๐ฅ: 1420Fat๐ง: 58gCarbs๐พ: 175gProtein๐ฅฉ: 36g
Day 4
- Breakfast:Avocado toast on whole grain bread topped with chia seeds and fresh basil
- Lunch:Spinach salad with bell peppers, avocados, and lemon dressing
- Dinner:Raw broccoli and carrot slaw with raw apple cider vinegar and olive oil
- Snack:Mixed berries with a handful of almonds
- Calories๐ฅ: 1380Fat๐ง: 57gCarbs๐พ: 168gProtein๐ฅฉ: 35g
Day 5
- Breakfast:Smoothie with spinach, bananas, and a tablespoon of chia seeds
- Lunch:Cucumber and tomato salad with fresh cilantro and olive oil
- Dinner:Sprouted quinoa with kale, tomatoes, and fresh parsley
- Snack:Sliced apples with a handful of walnuts
- Calories๐ฅ: 1400Fat๐ง: 59gCarbs๐พ: 170gProtein๐ฅฉ: 37g
Day 6
- Breakfast:Raw cacao nibs and banana smoothie with coconut oil
- Lunch:Bell pepper and spinach wrap with a drizzle of raw apple cider vinegar
- Dinner:Raw broccoli salad with avocados, tomatoes, and fresh basil
- Snack:Oranges with a handful of sunflower seeds
- Calories๐ฅ: 1390Fat๐ง: 60gCarbs๐พ: 165gProtein๐ฅฉ: 34g
Day 7
- Breakfast:Smoothie bowl with berries, bananas, and flaxseeds
- Lunch:Sprouted lentil salad with cucumbers, bell peppers, and fresh herbs
- Dinner:Spinach and avocado salad with raw apple cider vinegar dressing
- Snack:Grapes with a handful of nuts
- Calories๐ฅ: 1410Fat๐ง: 58gCarbs๐พ: 172gProtein๐ฅฉ: 36g
Want to learn more?
โ ๏ธ Keep in mind
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Listonic team
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