Diet plan grocery list
Spinach
Tomatoes
Cucumbers
Bell peppers
Carrots
Cauliflower
Broccoli
Avocado
Mushrooms
Zucchini
Celery
Lettuce
Kale
Green beans
Beetroot
Radishes
Onions
Garlic
Ginger
Lemons
Oranges
Bananas
Apples
Berries
Mangoes
Pineapples
Papayas
Watermelon
Dates
Almonds
Walnuts
Chia seeds
Flax seeds
Diet plan overview
An Indian diet plan for raw food diet emphasizes uncooked, unprocessed plant foods. Think vibrant salads, fresh fruits, sprouted grains, nuts, and seeds—all integral parts of this diet. The idea is to preserve the natural enzymes and nutrients that cooking might destroy.
This diet not only detoxifies the body but also leads to increased energy levels. It requires creativity in the kitchen, turning simple ingredients like spinach, carrots, and seasonal fruits into delicious, fulfilling meals.
Foods to eat
- Fresh Fruits: All types of fresh fruits, particularly mangoes, bananas, and papayas.
- Raw Vegetables: Cucumbers, carrots, and bell peppers are staples in a raw food regimen.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds for healthy fats and proteins.
- Sprouts: Mung bean, alfalfa, and chickpea sprouts are nutritious and easy to digest.
- Herbs and Spices: Fresh herbs like cilantro and spices like turmeric to enhance flavors naturally.
✅ Tip
When following a raw food diet, incorporate sprouted grains like moong dal to add a protein punch to your salads.
Foods not to eat
- Processed Foods: Anything cooked above 48°C (118°F) should be avoided.
- Refined Sugars: Substitute with natural sweeteners like dates or raw honey.
- Refined Grains: White rice and white flour are not permitted in a raw diet.
- Meat and Dairy: Exclude all animal products except for raw, non-pasteurized dairy if tolerated.
- Caffeine and Alcohol: These are processed and should be avoided in a raw food diet.
Main benefits
Unleash the power of uncooked and unprocessed foods with the Indian diet plan for raw food diet. Focusing on raw fruits, vegetables, nuts, and seeds, this diet maximizes nutrient intake by preserving enzymes and vitamins often lost in cooking. It's fantastic for boosting your immune system and enhancing skin health, thanks to the high antioxidant levels. Moreover, this diet can lead to improved digestion and quick detoxification effects, helping you feel light and energized.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Eating raw on a budget is all about prioritizing certain foods and getting creative with your meals. Focus on affordable staples like bananas, apples, carrots, and leafy greens, which can serve as the foundation for many raw dishes. Buy in bulk when possible, especially for nuts, seeds, and dried fruits, which can be more cost-effective in larger quantities. Experiment with sprouting beans and seeds at home to add variety to your raw diet without spending extra money. And don't forget to check out local farmer's markets for deals on fresh, seasonal produce—it's often cheaper than the supermarket.
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Meal plan suggestion
7-Day Meal Plan for Indian Raw Food Diet
Day 1
- Breakfast: Smoothie with bananas, berries, and chia seeds
- Lunch: Salad with spinach, tomatoes, cucumbers, bell peppers, and lemon dressing
- Dinner: Zucchini noodles with avocado, garlic, and cherry tomatoes
- Snack: Sliced mango and almonds
Day 2
- Breakfast: Pineapple and orange fruit salad with flax seeds
- Lunch: Kale and carrot salad with ginger-lemon dressing
- Dinner: Cauliflower rice with broccoli, bell peppers, and garlic
- Snack: Dates and walnuts
Day 3
- Breakfast: Papaya and banana bowl with chia seeds
- Lunch: Spinach and avocado salad with cucumber and lemon dressing
- Dinner: Lettuce wraps with shredded carrots, beetroots, and ginger
- Snack: Sliced apples with almond slices
Day 4
- Breakfast: Mango and watermelon fruit salad with flax seeds
- Lunch: Mixed greens salad with radishes, onions, and lemon dressing
- Dinner: Zucchini and mushroom salad with garlic and ginger
- Snack: Orange slices and walnuts
Day 5
- Breakfast: Smoothie with spinach, pineapple, and chia seeds
- Lunch: Beetroot and carrot salad with lemon-ginger dressing
- Dinner: Broccoli and avocado salad with bell peppers and garlic
- Snack: Dates and almonds
Day 6
- Breakfast: Mixed berry and banana bowl with flax seeds
- Lunch: Lettuce and cucumber salad with tomatoes and lemon dressing
- Dinner: Spinach and kale salad with avocado and ginger
- Snack: Sliced mango and walnuts
Day 7
- Breakfast: Smoothie with apples, bananas, and chia seeds
- Lunch: Celery and green bean salad with bell peppers and lemon dressing
- Dinner: Cauliflower rice with zucchini, mushrooms, and garlic
- Snack: Pineapple slices and almonds
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 May 22, 2024
- Updated on Nov 1, 2024