Heart-healthy meal plan for raw food diet
Meal plan grocery list
Avocado
Blueberries
Spinach
Kale
Bananas
Chia seeds
Cherry tomatoes
Cucumber
Bell peppers
Almonds
Mixed berries
Carrots
Garlic
Apples
Lemons
Broccoli
Walnuts
Edamame
Strawberries
Oranges
Zucchini
Parsley
Celery
Pineapple
Red cabbage
Pumpkin seeds
Raspberries
Sunflower seeds
Beetroot
Watermelon
Mint
Peaches
Grapes
Meal plan overview
The heart-healthy meal plan for raw food diet revolves around eating unprocessed and uncooked foods. Fresh fruits, vegetables, nuts, and seeds form the backbone of this diet. These foods are packed with nutrients and fiber that support heart health.
Ensure you get enough protein by including sprouted beans and legumes. Healthy fats from avocados, olives, and cold-pressed oils can also support heart function. It's important to balance your meals to meet nutritional needs, as cooking helps unlock some nutrients that might be less accessible in raw foods.
Foods to eat
- Legumes: Incorporate beans, lentils, and chickpeas into your meals for a good source of protein, fiber, and iron.
- Leafy Greens: Include spinach, kale, and Swiss chard for iron, calcium, and vitamins A, C, and K.
- Whole Grains: Opt for quinoa, brown rice, and whole wheat pasta to provide sustained energy and essential nutrients.
- Nuts and Seeds: Snack on almonds, walnuts, and chia seeds for healthy fats, protein, and micronutrients.
- Dairy Alternatives: Choose fortified plant-based milks like almond or soy milk for calcium and vitamin D.
✅ Tip
Foods not to eat
- Processed Vegetarian Alternatives: Limit intake of processed veggie burgers, vegan deli meats, and faux meats as they can be high in sodium and additives.
- Refined Carbohydrates: Avoid white bread, sugary cereals, and pastries as they lack nutrients and can spike blood sugar levels.
- Unhealthy Fats: Cut back on fried foods, hydrogenated oils, and margarine, opting for healthier fats like olive oil and avocado instead.
- Sugary Snacks: Limit intake of candies, cookies, and sweetened beverages to reduce added sugar consumption.
- Excessive Alcohol: Limit alcohol intake as it can interfere with nutrient absorption and contribute to weight gain.
Join 20M+ smart shoppers worldwide
Main benefits
Following a free meal plan for vegetarians can provide a rich source of antioxidants and vitamins that are essential for overall health. This diet is often high in fiber, which aids in digestion and can help maintain a healthy weight. Vegetarian diets can reduce the risk of chronic diseases, such as heart disease, diabetes, and certain cancers. They are also typically lower in saturated fats, which is beneficial for heart health. Adopting a vegetarian meal plan can be more environmentally friendly, as plant-based foods generally have a lower carbon footprint. Additionally, exploring vegetarian cuisine can introduce you to a variety of new and interesting foods and recipes.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To boost heart health with raw foods while maintaining energy, incorporate these nutrient-rich substitutions:
- For a crunchy snack, jicama can replace carrots, providing a refreshing and slightly sweet flavor.
- To increase antioxidant intake, pomegranate seeds can replace raspberries in your salads and snacks.
- For a different texture, kohlrabi can replace broccoli, offering a slightly sweet and crisp texture.
- To add variety to your greens, dandelion greens can replace spinach in your salads and dishes.
- For a tropical flavor, papaya can replace pineapple in your breakfasts and snacks.
How to budget on this meal plan
Embracing a heart-healthy raw food diet while saving money is all about smart shopping. Buy fresh produce in season and visit local farmers' markets for deals. Invest in a good blender or food processor for homemade smoothies and snacks instead of buying pre-made ones. Growing your own herbs and veggies can also cut costs significantly. Keep meals simple and let the natural flavors shine through.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
If following a raw food diet, these snacks can keep your heart in check:
- Fresh fruit salad with a variety of berries
- Raw vegetable sticks with a cashew dip
- Raw nuts and dried fruit mix
- Apple slices with raw almond butter
- Zucchini slices topped with raw hummus
- Raw kale chips with a pinch of sea salt
- Fresh coconut chunks
What should I drink on this meal plan?
On a heart-healthy raw food diet, focus on hydrating with water, fresh vegetable juices, and coconut water. Herbal teas made with raw ingredients can also be consumed. Avoid processed juices, caffeine, and alcohol. Smoothies made with raw fruits and vegetables, using water or coconut water, can be a nutritious choice.
How to get even more nutrients?
Enhance protein with raw nuts, seeds, and sprouted grains, and ensure fiber by consuming a variety of fresh fruits, vegetables, and leafy greens. For healthy fats, include avocados, raw nuts, and cold-pressed oils. Focus on a diverse intake of raw foods to cover a range of vitamins and minerals, and consider a B12 supplement as raw diets may lack this nutrient.
Meal plan suggestion
Heart-healthy Meal Plan for Raw Food Diet
Day 1
- Breakfast: Blueberries, Bananas, Chia seeds smoothie
- Lunch: Spinach, Kale, Cherry tomatoes, Cucumber salad with Lemon dressing
- Dinner: Zucchini noodles with Garlic, Bell peppers, and Avocado sauce
- Snack: Apple slices with Almonds
Calories: 1200 Fat: 60g Carbs: 150g Protein: 40g
Day 2
- Breakfast: Mixed berries, Walnuts, and Chia seeds parfait
- Lunch: Broccoli, Carrots, and Beetroot salad with Pumpkin seeds
- Dinner: Edamame, Spinach, and Mint salad with Lemon dressing
- Snack: Grapes and Sunflower seeds
Calories: 1250 Fat: 55g Carbs: 160g Protein: 45g
Day 3
- Breakfast: Strawberry, Banana, and Chia seeds smoothie
- Lunch: Red cabbage, Cucumber, and Bell peppers salad with Almonds
- Dinner: Zucchini, Garlic, and Avocado salad with Walnuts
- Snack: Apple slices with Pumpkin seeds
Calories: 1300 Fat: 65g Carbs: 140g Protein: 50g
Day 4
- Breakfast: Pineapple, Blueberries, and Mint smoothie
- Lunch: Spinach, Kale, and Cherry tomatoes with Lemon dressing
- Dinner: Zucchini noodles with Beetroot and Avocado sauce
- Snack: Orange slices with Almonds
Calories: 1350 Fat: 60g Carbs: 150g Protein: 55g
Day 5
- Breakfast: Watermelon, Strawberries, and Chia seeds smoothie
- Lunch: Broccoli, Carrots, and Parsley salad with Pumpkin seeds
- Dinner: Edamame, Spinach, and Mint salad with Lemon dressing
- Snack: Peach slices with Sunflower seeds
Calories: 1200 Fat: 50g Carbs: 160g Protein: 45g
Day 6
- Breakfast: Apple, Banana, and Chia seeds smoothie
- Lunch: Red cabbage, Cucumber, and Bell peppers salad with Walnuts
- Dinner: Zucchini, Garlic, and Avocado salad with Pumpkin seeds
- Snack: Grapes and Sunflower seeds
Calories: 1250 Fat: 55g Carbs: 150g Protein: 50g
Day 7
- Breakfast: Pineapple, Blueberries, and Mint smoothie
- Lunch: Spinach, Kale, and Cherry tomatoes with Lemon dressing
- Dinner: Zucchini noodles with Beetroot and Avocado sauce
- Snack: Orange slices with Almonds
Calories: 1300 Fat: 60g Carbs: 160g Protein: 55g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 21, 2024
- Updated on Oct 1, 2024