Alkaline meal plan for raw food diet

Written byListonic team

Updated on Oct 1, 2024

Following an alkaline meal plan on a raw food diet means eating unprocessed, plant-based foods that balance your body’s pH. This includes lots of fresh fruits and vegetables, nuts, and seeds. It’s all about enjoying food in its most natural state, which helps keep your meals nutritious and pH-friendly.

Meal plan grocery list

Fresh grocery

Kale

Spinach

Avocado

Cucumber

Zucchini

Bell peppers

Broccoli

Celery

Arugula

Lettuce

Swiss chard

Carrots

Beets

Radishes

Cabbage

Asparagus

Tomatoes

Lemons

Limes

Grapefruit

Apples

Bananas

Berries

Snacks & sweets

Almonds

Walnuts

Cashews

Pumpkin seeds

Chia seeds

Flax seeds

Coconut

Olives

Dates

Figs

Meal plan overview

The alkaline meal plan for raw food diet incorporates fresh, uncooked foods to maximize nutrient intake and maintain an alkaline state. This diet relies heavily on fruits, vegetables, nuts, and seeds, providing a variety of textures and flavors while avoiding cooked or processed foods.

Raw meals such as salads, smoothies, and sprouted grains are central to this approach, offering a pure and simple way to stay alkaline. This diet can be refreshing and satisfying, helping you stay hydrated and energized throughout the day.

Alkaline meal plan for raw food diet exemplary product

Foods to eat

Fresh Vegetables: Load up on raw carrots, bell peppers, cucumbers, and leafy greens for a nutritious crunch.
Fresh Fruits: Enjoy a variety of fruits like apples, berries, and melons for their natural sweetness and vitamins.
Nuts and Seeds: Snack on raw almonds, walnuts, and chia seeds for healthy fats and protein.
Sprouts: Add alfalfa, mung bean, and broccoli sprouts to your salads for extra nutrients and flavor.
Cold-pressed Oils: Use extra virgin olive oil and coconut oil in your raw recipes for a healthy fat boost.

✅Tip

On a raw food diet, use sprouted grains instead of regular ones in your salads and wraps to boost alkalinity and nutrient absorption.

Foods not to eat

Cooked Vegetables: Avoid any vegetables that have been boiled, steamed, or roasted to stick with raw diet principles.
Grains and Legumes: Steer clear of cooked rice, beans, and lentils, which aren't part of the raw food regimen.
Processed Foods: Skip any packaged snacks, crackers, or cereals that have been processed or cooked.
Animal Products: Eliminate cooked meats, dairy, and eggs from your diet to adhere to raw food guidelines.
Refined Sugars: Avoid candy, pastries, and other sweets that contain refined sugars and are not raw-friendly.

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Main benefits

Combining an alkaline meal plan for raw food diet offers the benefits of both raw and alkaline eating. This approach highlights fresh, uncooked fruits and vegetables that are naturally alkaline, which can enhance nutrient absorption and energy levels. Raw alkaline foods are often rich in enzymes that aid in digestion and detoxification. It’s a refreshing way to get a boost in vitality and promote overall health.

Recommended nutrient breakdown

Protein: 10%

Fat: 30%

Carbs: 50%

Fiber: 7%

Other: 3%

How to budget on this meal plan

Following an alkaline meal plan within a raw food diet can be economical with careful planning. Stock up on seasonal fruits and veggies from local markets or farms. Use a dehydrator to preserve produce bought in bulk. Consider growing your own sprouts for added freshness at minimal cost.

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Extra tips

Here are some healthy snack options on an Alkaline meal plan for a raw food diet:

Raw vegetable sticks with almond dip
Mixed berries and seeds
Spirulina smoothie with coconut water
Sliced apple with raw almond butter
Raw nut and date energy balls
Fresh guacamole with bell pepper strips
Raw kale chips with a dash of sea salt

On an alkaline raw food diet, focus on fresh juices made from leafy greens, cucumbers, and celery. Herbal teas and coconut water are also suitable. Green smoothies with raw spinach, kale, and fresh herbs like mint are excellent. Avoid pasteurized juices and opt for water with lemon or lime to maintain alkalinity and raw dietary principles.

To enhance nutrients on an alkaline raw food diet, consume a variety of fresh vegetables like carrots, peppers, and leafy greens. Include sprouted grains and legumes for protein and fiber. Eat a range of fruits and add nuts, seeds, and avocados for healthy fats. Incorporate fermented foods like sauerkraut and kimchi for probiotics. Use cold-pressed oils and make nutrient-dense smoothies with superfoods.

Meal plan suggestion

Day 1

Breakfast:Avocado and Spinach Smoothie with Chia Seeds
Lunch:Zucchini Noodles with Cherry Tomatoes and Almonds
Dinner:Raw Kale Salad with Beets, Radishes, and Lemon Dressing
Snack:Apple Slices with Cashew Butter
Calories🔥: 1200
Fat💧: 60g
Carbs🌾: 130g
Protein🥩: 30g

Day 2

Breakfast:Coconut Chia Pudding with Berries
Lunch:Swiss Chard Wraps with Avocado, Cucumber, and Bell Peppers
Dinner:Arugula Salad with Grapefruit, Walnuts, and Flax Seeds
Snack:Banana and Date Smoothie
Calories🔥: 1250
Fat💧: 65g
Carbs🌾: 135g
Protein🥩: 32g

Day 3

Breakfast:Fig and Almond Smoothie with Spinach
Lunch:Raw Cabbage Rolls with Avocado, Carrots, and Flax Seeds
Dinner:Asparagus and Tomato Salad with Lemon Dressing
Snack:Celery Sticks with Almond Butter
Calories🔥: 1180
Fat💧: 58g
Carbs🌾: 125g
Protein🥩: 28g

Day 4

Breakfast:Green Smoothie with Kale, Cucumber, and Flax Seeds
Lunch:Raw Broccoli and Carrot Salad with Lemon and Olive Oil
Dinner:Lettuce Wraps with Bell Peppers, Avocado, and Olives
Snack:Banana and Fig Slices with Walnuts
Calories🔥: 1220
Fat💧: 62g
Carbs🌾: 130g
Protein🥩: 30g

Day 5

Breakfast:Chia Seed Pudding with Banana and Coconut
Lunch:Spinach and Avocado Salad with Tomatoes and Pumpkin Seeds
Dinner:Raw Zucchini and Radish Salad with Lemon Dressing
Snack:Apple Slices with Flax Seeds
Calories🔥: 1230
Fat💧: 63g
Carbs🌾: 132g
Protein🥩: 31g

Day 6

Breakfast:Green Apple and Spinach Smoothie with Chia Seeds
Lunch:Arugula and Cucumber Salad with Almonds and Olives
Dinner:Swiss Chard Wraps with Beets, Carrots, and Avocado
Snack:Grapefruit and Date Salad
Calories🔥: 1190
Fat💧: 60g
Carbs🌾: 128g
Protein🥩: 29g

Day 7

Breakfast:Coconut and Berry Smoothie with Flax Seeds
Lunch:Raw Asparagus and Cabbage Salad with Lemon Dressing
Dinner:Kale and Broccoli Salad with Avocado and Pumpkin Seeds
Snack:Celery Sticks with Cashew Butter
Calories🔥: 1240
Fat💧: 64g
Carbs🌾: 133g
Protein🥩: 32g

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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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