7-day Meal Plan For Raw Food Diet
Curious about the raw food lifestyle? Explore our 7-day raw food diet meal plan for a refreshing change. We'll help you discover delicious, uncooked meals and how to turn them into an easy shopping list. Ready for a week of natural goodness?
Meal plan grocery list
- Fresh fruit (assorted)
- Raw honey
- Zucchini
- Cherry tomatoes
- Bell peppers
- Avocado
- Cauliflower
- Seaweed salad
- Spinach
- Vegan pizza
- Kale
- Granola
- Falafel
- Banana
- Apple
- Flaxseeds
- Gazpacho
- Sprouted grain bread
- Walnuts
- Marinara sauce
- Chia seeds
- Almond milk
- Tahini sauce
- Cashew cheese
- Butternut squash
- Arugula
- Mixed berries
- Spiralized vegetables
- Almond butter
- Mushrooms
- Raw nuts (assorted)
- Carrots
- Ginger
- Avocado toast
- Pomegranate seeds
- Walnut meat
- Fresh salsa
- Pesto
- Sun-dried tomatoes
Article Reviewed
Meal plan overview
Curious about the raw food lifestyle? Our 7-day raw food diet meal plan is for a refreshing change. It's all about uncooked, natural foods that are rich in nutrients and enzymes.
This plan introduces you to the vibrant world of raw cuisine, offering a range of delicious and healthful meals. It's a unique way to explore healthy eating.
Foods to eat
- Fresh Fruits: Enjoy a variety of fresh, whole fruits such as berries, apples, oranges, and watermelon.
- Raw Vegetables: Include leafy greens, cucumbers, tomatoes, carrots, and bell peppers for nutrient variety.
- Nuts and Seeds: Opt for raw almonds, walnuts, sunflower seeds, chia seeds, and flaxseeds for healthy fats and protein.
- Raw Nut Butters: Choose raw almond butter or cashew butter as a source of healthy fats.
- Raw Vegan Snacks: Incorporate snacks like raw energy bars, dried fruits, and dehydrated vegetables.
- Raw Vegetarian Sushi: Create sushi rolls using nori, vegetables, and avocado for a creative raw meal.
- Raw Smoothies: Blend fresh fruits and leafy greens for nutrient-packed smoothies.
- Sprouts: Add alfalfa, broccoli, or mung bean sprouts to salads or wraps for added nutrition.
- Raw Fermented Foods: Include fermented options like sauerkraut or kimchi for gut health.
- Coconut Water: Stay hydrated with fresh coconut water for electrolytes.
✅ Tip
Try sprouting grains and legumes to increase nutrient availability and digestibility in a raw food diet.
Foods not to eat
- Cooked Foods: Avoid any foods that have been cooked, baked, or processed at high temperatures.
- Processed Snacks: Minimize intake of packaged snacks, chips, and other processed items.
- Refined Sugars: Steer clear of refined sugars and sweets; rely on natural sweetness from fruits.
- Processed Oils: Eliminate refined and processed oils; use small amounts of cold-pressed oils if needed.
- Grains: Exclude cooked grains and opt for sprouted grains if consumed.
- Dairy Products: Eliminate all dairy products, including milk, cheese, and yogurt.
- Animal Products: Exclude meat, poultry, fish, and any animal-derived products from the diet.
- Caffeine and Alcohol: Avoid caffeinated beverages and alcoholic drinks for a truly raw approach.
- Processed Condiments: Skip processed sauces and condiments with additives; use fresh herbs and spices.
- Cooked Legumes: Remove cooked beans and legumes from the diet; consider sprouted varieties if desired.
Main benefits
The 7-Day Meal Plan For Raw Food Diet embraces a diet primarily composed of uncooked, plant-based foods. This meal plan offers a high intake of vitamins, minerals, and enzymes preserved in raw foods. By focusing on fruits, vegetables, nuts, and seeds, it provides optimal nutrition and supports digestion. The raw food diet is rich in antioxidants, promoting overall health and potentially aiding in weight management. Additionally, the plan encourages creativity in food preparation and may lead to increased energy levels and improved digestion.
How to budget on this meal plan
To budget this raw food diet meal plan better, prioritize buying in bulk and choosing seasonal produce. Opt for local markets for fresh, affordable fruits and vegetables. Consider homemade alternatives for items like almond milk, granola, and tahini sauce. Buying nuts and seeds in bulk can also reduce costs. Plan meals around sales and seasonal availability to maximize savings while maintaining nutritional variety.
Download the grocery list FREE
- Add & remove items
- Sort items by store aisles
- Share the list with others
Extra tips ✨
Any healthy snack ideas?
Raw food diet snacks are fresh, unprocessed, and uncooked:
- Fresh fruit like apples, berries, or mango
- Raw nuts and seeds
- Raw vegetable sticks with raw almond butter
- Homemade raw energy balls
- Freshly squeezed vegetable juice
- Raw zucchini noodles with pesto
- Raw sprouted hummus with cucumber slices
What should I drink on this meal plan?
In a raw food diet, beverages should also be raw and unprocessed. Pure water is essential. Fresh, cold-pressed juices from fruits and vegetables offer nutrients and enzymes. Coconut water is a natural electrolyte drink. Herbal infusions at low temperatures preserve the raw qualities. Almond milk made from raw almonds is a nutritious option.
How to get even more nutrients?
The raw food diet, based on unprocessed and uncooked plant foods, focuses on fruits, vegetables, nuts, seeds, and sprouted grains. These foods are rich in enzymes and nutrients that can be lost in cooking. However, it requires careful planning to ensure you're getting enough protein, essential fats, and other key nutrients. Some adherents also include raw dairy products, fish, and meat, but these carry a risk of foodborne illness and should be consumed with caution.
Meal plan suggestions
7-Day Meal Plan for Raw Food Diet
Note: This meal plan is based on a raw food diet, which involves consuming unprocessed, whole plant-based, and ideally organic foods. The diet consists of fruits, vegetables, nuts, seeds, and sprouted grains. It's important to ensure a varied intake to meet nutritional needs.
Day 1
- Breakfast: Fresh fruit salad with a drizzle of raw honey (calories: 300)
- Lunch: Raw zucchini noodle salad with cherry tomatoes, bell peppers, and avocado dressing (calories: 400)
- Dinner: Raw vegetable sushi rolls with cauliflower rice and a side of seaweed salad (calories: 500)
Day 2
- Breakfast: Green smoothie with spinach, banana, apple, and flaxseeds (calories: 350)
- Lunch: Raw gazpacho soup with a side of sprouted grain bread (calories: 400)
- Dinner: Stuffed bell peppers with walnut meat and raw marinara sauce (calories: 450)
Day 3
- Breakfast: Chia pudding with almond milk and mixed berries (calories: 300)
- Lunch: Raw pad Thai with spiralized vegetables and almond butter sauce (calories: 400)
- Dinner: Raw mushroom and spinach quiche (calories: 500)
Day 4
- Breakfast: Fresh fruit platter with a handful of raw nuts (calories: 350)
- Lunch: Raw carrot and ginger soup with avocado toast on sprouted grain bread (calories: 400)
- Dinner: Raw vegan pizza with a nut-based crust and assorted vegetable toppings (calories: 500)
Day 5
- Breakfast: Smoothie bowl with kale, banana, and a topping of granola and fresh fruit (calories: 350)
- Lunch: Raw falafel with tahini sauce and a side of tabbouleh salad (calories: 400)
- Dinner: Raw lasagna with zucchini sheets and cashew cheese (calories: 450)
Day 6
- Breakfast: Acai bowl with fresh fruits and hemp seeds (calories: 300)
- Lunch: Raw butternut squash salad with arugula and pomegranate seeds (calories: 400)
- Dinner: Raw vegan taco wraps with walnut meat and fresh salsa (calories: 500)
Day 7
- Breakfast: Mixed berry salad with a sprinkle of chia seeds (calories: 300)
- Lunch: Raw spinach and avocado soup with a side of dehydrated vegetable chips (calories: 400)
- Dinner: Raw zucchini roll-ups filled with pesto and sun-dried tomatoes (calories: 450)
Snacks: Throughout the day, you can enjoy raw fruits, vegetables, nuts, and seeds as needed.
Download the FREE grocery list for this meal plan
Get grocery list
Want to learn more?
⚠️ 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.
