14-Day Meal Plan for Raw Food Diet: Natural Health Boost
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
Apples
Bananas
Berries
Kale
Spinach
Almonds
Walnuts
Chia seeds
Flaxseeds
Avocado
Tomatoes
Bell peppers
Cucumbers
Carrots
Celery
Broccoli
Cauliflower
Oranges
Watermelon
Coconut water
Sprouts
Zucchini
Mango
Pineapple
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.
Foods to eat
- High-Potassium Foods: Choose bananas, oranges, tomatoes, and potatoes for blood pressure regulation.
- Leafy Greens: Incorporate spinach, kale, and Swiss chard for magnesium and potassium.
- Lean Proteins: Opt for skinless poultry, fish, and plant-based protein sources like beans and lentils.
- Whole Grains: Select brown rice, quinoa, and whole wheat for fiber and heart health.
- Healthy Fats: Include avocados, nuts, seeds, and olive oil for monounsaturated fats.
- Low-Fat Dairy or Alternatives: Choose low-fat or fat-free dairy or plant-based alternatives for calcium.
- Berries: Enjoy berries like strawberries and blueberries for antioxidants and flavor.
- Garlic: Use fresh garlic in cooking for its potential blood pressure-lowering properties.
- Hydration: Drink plenty of water to stay hydrated and support overall health.
- Moderate Sodium: Use herbs and spices for flavoring instead of excessive salt.
✅ Tip
Foods not to eat
- High-Sodium Foods: Limit processed foods, canned soups, and salty snacks to reduce sodium intake.
- Added Sugars: Minimize the consumption of sugary drinks, desserts, and processed sweets.
- Trans Fats: Avoid partially hydrogenated oils and foods high in trans fats.
- Processed Meats: Reduce intake of processed meats like bacon, sausages, and deli meats.
- Excessive Caffeine: Limit caffeine intake, as it can temporarily raise blood pressure.
- Individual Preferences: Consider individual preferences and dietary restrictions for sustainable choices.
- Regular Blood Pressure Checks: Monitor blood pressure regularly and consult with a healthcare provider.
- Regular Physical Activity: Combine a heart-healthy diet with regular exercise for optimal blood pressure management.
- Consult a Healthcare Professional: For personalized advice on managing high blood pressure, consult with a healthcare provider.
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Main benefits
The 14-day meal plan for high blood pressure emphasizes low-sodium and heart-healthy foods. It includes nutrient-rich fruits, vegetables, whole grains, and lean proteins to help manage blood pressure levels.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a raw food diet, try these alternatives to keep your meals varied and nutritionally balanced.
- Sprouts can replace kale for a crunchy and nutrient-dense green option.
- Instead of chia seeds, use hemp seeds for a different texture and nutrient profile.
- Avocado can be swapped with coconut meat for a tropical, creamy alternative.
- Cucumbers can be replaced with zucchini for a similar crunch and versatility.
- Watermelon can be swapped with cantaloupe for a different sweet and hydrating fruit.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
14-Day Raw Food Diet Meal Plan
This meal plan is designed for individuals following a raw food diet, focusing on unprocessed and uncooked foods to maximize nutrient intake and promote overall health.
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024