14-Day Meal Plan for Raw Food Diet: Natural Health Boost

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Written byListonic team

Updated on Nov 22, 2024

Embark on a raw food adventure with our 14-day meal plan. Packed with nutrient-rich and uncooked delights, this plan explores the benefits of a raw food diet. Enjoy a variety of refreshing and wholesome recipes that harness the natural goodness of raw ingredients for a vibrant and healthful experience.

Meal plan grocery list

Fresh grocery

Apples

Bananas

Berries

Kale

Spinach

Avocado

Tomatoes

Bell peppers

Cucumbers

Carrots

Celery

Broccoli

Cauliflower

Oranges

Watermelon

Zucchini

Mango

Pineapple

Sprouts

Plant based

Almonds

Walnuts

Chia seeds

Flaxseeds

Beverages

Coconut water

Meal plan overview

Embark on a raw and revitalizing journey with our 14-day meal plan for a raw food diet. Featuring raw and plant-based recipes, this plan offers a variety of refreshing and nutrient-dense options. Enjoy the natural goodness of raw ingredients for a vibrant and healthful experience.

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Foods to eat

Fresh Fruits: Enjoy a variety of seasonal fruits like berries, melons, and citrus fruits.
Raw Vegetables: Include leafy greens, carrots, cucumbers, and bell peppers for nutrient density.
Nuts and Seeds: Incorporate raw almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
Raw Vegan Smoothies: Blend fruits and vegetables for refreshing and nutritious smoothies.
Raw Salads: Create salads with a mix of colorful vegetables, leafy greens, and raw dressings.
Raw Veggie Wraps: Use large lettuce leaves or collard greens as wraps filled with veggies and hummus.
Fresh Coconut: Enjoy fresh coconut water and coconut meat for hydration and healthy fats.
Sprouts: Add sprouts like alfalfa and broccoli to salads for added nutrients.
Raw Nut Milks: Make your own almond or cashew milk for a dairy-free option.
Herbs and Spices: Enhance flavors with raw herbs like basil, cilantro, and spices like cayenne pepper.

✅Tip

Experiment with zucchini or kelp noodles as a raw, low-calorie alternative to traditional pasta in your meals.

Foods not to eat

Cooked Foods: Eliminate all cooked or processed foods to adhere to the raw food principles.
Processed Snacks: Avoid packaged snacks and processed foods that are not in their natural state.
Refined Sugars: Minimize or eliminate refined sugars and opt for natural sweetness from fruits.
Roasted Nuts: Choose raw nuts over roasted ones to retain their full nutritional value.
Refined Oils: Use raw, cold-pressed oils in moderation and avoid cooking them.
Highly Processed Ingredients: Stay away from highly processed and refined ingredients in a raw food diet.
Individual Preferences: Customize the raw food diet based on individual preferences and nutritional needs.
Regular Hydration: Drink plenty of water to stay hydrated, especially with the increased intake of raw, water-rich foods.
Consult a Healthcare Professional: Before starting a raw food diet, consult with a healthcare provider for personalized advice.

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Main benefits

The 14-day meal plan for a raw food diet involves unprocessed, uncooked plant-based foods. It's rich in fruits, vegetables, nuts, and seeds, offering numerous vitamins and minerals for overall health.

Recommended nutrient breakdown

Protein: 13%

Fat: 20%

Carbs: 65%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Focus on mixed fruits like apples and bananas, which are often affordable. Leafy greens, nuts, and seeds can be bought in bulk for savings. Avocado, tomatoes, and bell peppers offer variety and are often cheaper when purchased in larger quantities. Cucumbers, carrots, and celery can be more cost-effective when bought in bulk.

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Extra tips

Here are some delicious snack options for those following a raw food diet:

Fresh fruit salad
Raw nuts and seeds
Vegetable sticks with raw nut butter
Homemade raw energy bars
Raw veggie nori rolls
Fresh smoothies
Dehydrated fruit chips

On a raw food diet, fresh, unprocessed drinks are key. Freshly squeezed fruit and vegetable juices are full of enzymes and vitamins. Coconut water is a natural, hydrating beverage. Herbal teas, sun-brewed or slightly warmed, retain their raw status. Green smoothies made with raw fruits and greens are nutrient-dense.

A raw food diet consists mostly of uncooked and unprocessed plant-based foods, emphasizing the intake of enzymes and nutrients that might be destroyed by cooking. To ensure adequate nutrition, it’s crucial to include a variety of fruits, vegetables, nuts, and seeds, which are high in vitamins, minerals, fiber, and healthy fats. Sprouted grains and legumes can also provide essential proteins and additional nutrients in a raw form.

Meal plan suggestion

Day 1

Breakfast:Mixed fruit salad (apples, bananas, berries)
Lunch:Kale and spinach salad with avocado, tomatoes, and walnuts
Dinner:Zucchini noodles with marinara sauce and a side of mixed greens
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 300g
Protein🥩: 40g

Day 2

Breakfast:Smoothie made with mixed berries, chia seeds, and coconut water
Lunch:Raw vegetable sushi rolls with cauliflower rice, avocado, and cucumber
Dinner:Stuffed bell peppers with a filling of sprouted lentils, tomatoes, and herbs
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 290g
Protein🥩: 35g

Day 3

Breakfast:Chopped fruit salad (oranges, watermelon, berries)
Lunch:Spinach and mango salad with sliced almonds and a citrus vinaigrette
Dinner:Raw vegetable Pad Thai with spiralized zucchini, carrots, and bell peppers
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 310g
Protein🥩: 45g

Day 4

Breakfast:Acai bowl topped with sliced bananas, berries, and coconut flakes
Lunch:Raw taco salad with lettuce, tomatoes, avocado, and walnut taco meat
Dinner:Raw vegetable curry with cauliflower, carrots, and bell peppers in a coconut curry sauce
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 300g
Protein🥩: 40g

Day 5

Breakfast:Green smoothie with kale, spinach, pineapple, and flaxseeds
Lunch:Collard green wraps filled with hummus, sprouts, shredded carrots, and cucumber
Dinner:Raw vegetable nori rolls with cauliflower rice, avocado, and bell peppers
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 290g
Protein🥩: 35g

Day 6

Breakfast:Mixed fruit bowl with sliced mango, pineapple, and berries
Lunch:Raw vegetable Caesar salad with romaine lettuce, cherry tomatoes, and hemp seeds
Dinner:Zucchini noodles with pesto sauce made from basil, pine nuts, and olive oil
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 300g
Protein🥩: 40g

Day 7

Breakfast:Smoothie bowl topped with sliced bananas, berries, and granola
Lunch:Raw vegetable spring rolls with julienned carrots, bell peppers, and cucumber
Dinner:Raw vegetable stir-fry with broccoli, snap peas, and mushrooms
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 310g
Protein🥩: 45g

Day 8

Breakfast:Mixed fruit salad (apples, bananas, berries)
Lunch:Kale and spinach salad with avocado, tomatoes, and walnuts
Dinner:Zucchini noodles with marinara sauce and a side of mixed greens
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 300g
Protein🥩: 40g

Day 9

Breakfast:Smoothie made with mixed berries, chia seeds, and coconut water
Lunch:Raw vegetable sushi rolls with cauliflower rice, avocado, and cucumber
Dinner:Stuffed bell peppers with a filling of sprouted lentils, tomatoes, and herbs
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 290g
Protein🥩: 35g

Day 10

Breakfast:Chopped fruit salad (oranges, watermelon, berries)
Lunch:Spinach and mango salad with sliced almonds and a citrus vinaigrette
Dinner:Raw vegetable Pad Thai with spiralized zucchini, carrots, and bell peppers
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 310g
Protein🥩: 45g

Day 11

Breakfast:Acai bowl topped with sliced bananas, berries, and coconut flakes
Lunch:Raw taco salad with lettuce, tomatoes, avocado, and walnut taco meat
Dinner:Raw vegetable curry with cauliflower, carrots, and bell peppers in a coconut curry sauce
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 300g
Protein🥩: 40g

Day 12

Breakfast:Green smoothie with kale, spinach, pineapple, and flaxseeds
Lunch:Collard green wraps filled with hummus, sprouts, shredded carrots, and cucumber
Dinner:Raw vegetable nori rolls with cauliflower rice, avocado, and bell peppers
Calories🔥: 1900
Fat💧: 65g
Carbs🌾: 290g
Protein🥩: 35g

Day 13

Breakfast:Mixed fruit bowl with sliced mango, pineapple, and berries
Lunch:Raw vegetable Caesar salad with romaine lettuce, cherry tomatoes, and hemp seeds
Dinner:Zucchini noodles with pesto sauce made from basil, pine nuts, and olive oil
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 300g
Protein🥩: 40g

Day 14

Breakfast:Smoothie bowl topped with sliced bananas, berries, and granola
Lunch:Raw vegetable spring rolls with julienned carrots, bell peppers, and cucumber
Dinner:Raw vegetable stir-fry with broccoli, snap peas, and mushrooms
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 310g
Protein🥩: 45g

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Want to learn more?

Popular Diets: Raw Foods

⚠️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.

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