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

Listonic 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.

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
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.
Read more about key products
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
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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.
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🔥: 2000Fat💧: 70gCarbs🌾: 300gProtein🥩: 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🔥: 1900Fat💧: 65gCarbs🌾: 290gProtein🥩: 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🔥: 2100Fat💧: 75gCarbs🌾: 310gProtein🥩: 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🔥: 2000Fat💧: 70gCarbs🌾: 300gProtein🥩: 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🔥: 1900Fat💧: 65gCarbs🌾: 290gProtein🥩: 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🔥: 2000Fat💧: 70gCarbs🌾: 300gProtein🥩: 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🔥: 2100Fat💧: 75gCarbs🌾: 310gProtein🥩: 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🔥: 2000Fat💧: 70gCarbs🌾: 300gProtein🥩: 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🔥: 1900Fat💧: 65gCarbs🌾: 290gProtein🥩: 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🔥: 2100Fat💧: 75gCarbs🌾: 310gProtein🥩: 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🔥: 2000Fat💧: 70gCarbs🌾: 300gProtein🥩: 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🔥: 1900Fat💧: 65gCarbs🌾: 290gProtein🥩: 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🔥: 2000Fat💧: 70gCarbs🌾: 300gProtein🥩: 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🔥: 2100Fat💧: 75gCarbs🌾: 310gProtein🥩: 45g
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