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 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.
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
Want to learn more?
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