30-day meal plan for raw food diet

Written byListonic team

Updated on Oct 1, 2024

Curious about going raw? A 30-Day Meal Plan for Raw Food Diet might be perfect for you. In this guide, we'll explore how to enjoy a variety of raw foods while staying energized and satisfied. Get ready to embrace a fresher way of eating!

Meal plan grocery list

Fresh grocery

Apples

Bananas

Strawberries

Blueberries

Oranges

Spinach

Kale

Lettuce

Carrots

Bell peppers

Cucumbers

Tomatoes

Avocados

Zucchini

Broccoli

Cauliflower

Mushrooms

Plant based

Almonds

Walnuts

Cashews

Sunflower seeds

Chia seeds

Flax seeds

Almond milk

Dairy & eggs

Greek yogurt

Eggs

Meats

Chicken breast

Beef sirloin

Fish & seafood

Salmon

Tuna

Shrimp

Beverages

Coconut water

Snacks & sweets

Honey

Meal plan overview

Explore the benefits of eating raw with the 30-Day Meal Plan for Raw Food Diet. This plan features meals made entirely from raw, unprocessed ingredients, ensuring maximum nutrient intake and freshness. You'll enjoy a variety of fruits, vegetables, nuts, and seeds, prepared in delicious and creative ways.

Each day, you'll discover new raw recipes that are both easy to make and satisfying. This plan helps you embrace the raw food lifestyle with meals that are full of flavor and nutrition.

30-day meal plan for raw food diet exemplary product

Foods to eat

Fresh Fruits: Apples, bananas, berries, and oranges provide essential vitamins and fiber.
Vegetables: Carrots, cucumbers, bell peppers, and leafy greens are staples in a raw food diet.
Nuts and Seeds: Almonds, sunflower seeds, and chia seeds are great for healthy fats and protein.
Sprouted Grains: Quinoa, buckwheat, and sprouted barley are easier to digest and nutrient-rich.
Cold-Pressed Oils: Olive oil, coconut oil, and flaxseed oil are used in moderation.
Fermented Foods: Sauerkraut, kimchi, and kombucha help with digestion and gut health.

✅Tip

Try sprouting your own seeds and legumes at home for fresh, nutrient-packed additions to your meals.

Foods not to eat

Cooked Foods: Any food that has been cooked above 118°F loses its raw status and nutrients.
Processed Foods: Avoid anything that comes in a package with a long list of ingredients.
Refined Sugars: White sugar, brown sugar, and high fructose corn syrup are off-limits.
Pasteurized Dairy: Only raw, unpasteurized dairy is allowed if you consume dairy at all.
Artificial Additives: Preservatives, colorings, and flavorings are not part of a raw food diet.
Grains and Legumes: Unless sprouted, these are usually avoided due to their cooking requirements.

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Main benefits

Following a 30-day meal plan for raw food diet can significantly enhance your digestion due to the high fiber content found in uncooked fruits and vegetables. It can also boost your energy levels as raw foods are rich in natural enzymes, helping your body to digest and absorb nutrients more efficiently. Another benefit is the potential for clearer skin, as this diet is free from processed ingredients that can cause inflammation. Lastly, it supports weight management without counting calories because raw foods are generally low in calories yet high in volume.

Recommended nutrient breakdown

Protein: 15%

Fat: 20%

Carbs: 60%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Budgeting for a raw food diet can be managed by buying seasonal fruits and vegetables, which are often cheaper and fresher. Shopping at local farmers' markets can help you find quality produce at lower prices. Investing in bulk items like nuts and seeds can reduce costs in the long run. Growing your own herbs or some vegetables at home can also contribute to savings.

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Extra tips

Here are some raw food diet-friendly snacks:

Fresh fruit slices
Vegetable sticks with raw nut butter
Mixed raw nuts and seeds
Raw vegetable sushi rolls
Raw energy balls made with dates and nuts
Raw kale chips
Sliced avocado with lemon juice and sea salt

On a raw food diet, drink options include fresh vegetable and fruit juices, coconut water, and herbal teas brewed at low temperatures. Smoothies made with raw fruits and vegetables can provide extra nutrients. Infused water with herbs like mint or basil can offer a refreshing twist, and almond milk made from soaked almonds can be a nourishing alternative to dairy.

On a raw food diet, focus on a variety of nutrient-dense, uncooked foods. Opt for fresh fruits and vegetables such as leafy greens, bell peppers, and berries for essential vitamins and minerals. Include nuts, seeds, and sprouted grains for protein and healthy fats. Add avocados and cold-pressed oils for additional nutrients and satiety. Finish your meal with a raw fruit salad or mixed vegetable platter to incorporate natural sweetness and variety. This approach ensures you get a wide range of nutrients while adhering to raw food principles.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with strawberries, blueberries, and chia seeds
Lunch:Spinach, kale, and avocado salad with lemon dressing
Dinner:Zucchini noodles with tomato and bell pepper sauce
Snack:Apple slices with almond butter

Day 2

Breakfast:Smoothie with banana, spinach, almond milk, and flax seeds
Lunch:Lettuce wraps with avocado, cucumber, and shredded carrots
Dinner:Broccoli and cauliflower rice bowl with sliced bell peppers and mushrooms
Snack:Handful of walnuts and cashews

Day 3

Breakfast:Chia seed pudding with almond milk and honey
Lunch:Mixed greens salad with tuna, cucumber, and tomatoes
Dinner:Raw zucchini and carrot noodles with cashew dressing
Snack:Orange slices and sunflower seeds

Day 4

Breakfast:Greek yogurt with sliced bananas and flax seeds
Lunch:Spinach and strawberry salad with almonds
Dinner:Raw bell pepper and tomato soup
Snack:Blueberries and raw carrot sticks

Day 5

Breakfast:Smoothie with coconut water, kale, and blueberries
Lunch:Cucumber and avocado rolls with flax seeds
Dinner:Raw mushroom and bell pepper stir-fry with zucchini noodles
Snack:Sliced apples with cashews

Day 6

Breakfast:Greek yogurt with chia seeds and honey
Lunch:Mixed greens salad with shrimp, avocado, and tomatoes
Dinner:Raw cauliflower tabbouleh with cucumber and bell peppers
Snack:Handful of almonds and strawberries

Day 7

Breakfast:Smoothie bowl with almond milk, bananas, and blueberries, topped with chia seeds and walnuts
Lunch:Raw broccoli and kale salad with sunflower seeds
Dinner:Raw salmon and avocado sushi rolls with cucumber
Snack:Sliced oranges and flax seeds

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⚠️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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