Keto meal plan for raw food diet
Listonic team
Updated on Nov 22, 2024
The keto meal plan for a raw food diet merges raw foodism with ketogenic principles, focusing on uncooked, low-carb, high-fat foods. It includes raw nuts, seeds, avocados, and low-carb fruits and vegetables.
This plan is ideal for those seeking the health benefits of raw foods while maintaining ketosis. It’s about enjoying the natural goodness of unprocessed foods in a keto-friendly way.
Meal plan grocery list
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Meal plan overview
Explore ""Keto Meal Plan for Raw Food Diet"", a unique approach combining the raw food lifestyle with ketogenic eating. This plan is crafted for those interested in a raw diet without compromising their keto goals.
Each meal includes a variety of uncooked, keto-compliant foods, ensuring you get the benefits of both raw and ketogenic diets. Delight in a day of fresh, natural, and minimally processed meals that align with ketosis.
Foods to eat
Fresh Vegetables: Leafy greens, tomatoes, cucumbers, and bell peppers for raw nutrients.
Avocados: Rich in healthy fats and a great source of calories for a keto diet.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds for healthy fats and protein.
Coconut: Fresh coconut meat and coconut oil for keto-friendly fats.
Low-Carb Fruits: Berries, such as strawberries and blueberries, in moderation.
Olive Oil: Drizzle on salads or use for dressings to add healthy fats.
Herbs and Spices: Fresh herbs like basil, cilantro, and spices for flavor.
Seaweed: Rich in minerals and a source of iodine for thyroid health.
Non-Starchy Vegetables: Broccoli, cauliflower, and asparagus for variety and nutrients.
Plant-Based Proteins: Tofu, tempeh, and edamame for protein without cooking.
✅Tip
Foods not to eat
Processed Foods: Stay away from processed snacks and foods.
High-Carb Fruits: Limit high-sugar fruits to maintain a low-carb approach.
Grains and Legumes: Avoid grains, beans, and lentils for a raw keto diet.
Animal Products: Raw food diets are often plant-based, but adjust based on personal preferences.
Highly Processed Oils: Limit the use of refined oils; focus on natural fats like olive oil.
Main benefits
The Keto Meal Plan for Raw Food Diet adapts the ketogenic approach for individuals following a raw food diet. This plan emphasizes low-carb, high-fat foods that align with the principles of both keto and raw food diets. By incorporating plant-based, uncooked options, the plan aims to support ketosis while adhering to the raw food lifestyle.
Recommended nutrient breakdown
Protein: 8%
Fat: 69%
Carbs: 18%
Fiber: 2%
Other: 3%
How to budget on this meal plan
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Extra tips
Raw and nutritious keto-friendly snacks:
- Raw almonds and macadamia nuts
- Fresh coconut meat
- Raw veggie sticks with guacamole
- Olives
- Raw zucchini roll-ups with cashew cheese
- Berries (in moderation)
- Chilled gazpacho soup
In a raw food diet, drinks should align with the diet's principles. Water is essential. Freshly squeezed fruit and vegetable juices retain most nutrients. Coconut water is a natural, hydrating drink. Herbal teas, consumed at low temperatures, fit the raw diet. Lastly, smoothies made with raw fruits, vegetables, and nuts provide a nutrient-rich option.
Meal plan suggestion
Day 1
- Breakfast:Raw coconut yogurt with a handful of berries and chia seeds
- Lunch:Raw zucchini noodle salad with avocado pesto
- Snack:A handful of almonds
- Dinner:Raw marinated mushroom and spinach salad
- Calories🔥: 1210Fat💧: 104gCarbs🌾: 41gProtein🥩: 30g
Day 2
- Breakfast:Avocado and spinach smoothie with almond milk
- Lunch:Raw vegan taco salad with walnut ""meat"" and fresh salsa
- Snack:A small avocado
- Dinner:Raw cauliflower rice with marinated veggies and tahini sauce
- Calories🔥: 1440Fat💧: 122gCarbs🌾: 55gProtein🥩: 33g
Day 3
- Breakfast:Chia seed pudding made with coconut milk
- Lunch:Raw kale salad with nuts, seeds, and lemon-olive oil dressing
- Snack:Raw bell peppers with guacamole
- Dinner:Raw vegan sushi rolls with cauliflower rice and veggies
- Calories🔥: 1250Fat💧: 101gCarbs🌾: 55gProtein🥩: 28g
Day 4
- Breakfast:Fresh almond milk with a scoop of low-carb vegan protein powder
- Lunch:Raw spiralized cucumber salad with hemp seeds and avocado
- Snack:Coconut butter stuffed dates
- Dinner:Raw marinated veggie salad with olive oil and apple cider vinegar
- Calories🔥: 1250Fat💧: 95gCarbs🌾: 60gProtein🥩: 45g
Day 5
- Breakfast:Raw nut and seed granola with almond milk
- Lunch:Stuffed avocados with raw nut pâté
- Snack:A handful of macadamia nuts
- Dinner:Raw zucchini roll-ups filled with cashew cheese and herbs
- Calories🔥: 1450Fat💧: 131gCarbs🌾: 58gProtein🥩: 32g
Day 6
- Breakfast:Fresh green juice with spinach, cucumber, celery, and a scoop of low-carb vegan protein powder
- Lunch:Raw red cabbage and carrot slaw with a creamy avocado dressing
- Snack:Fresh berries with coconut cream (limit to a small quantity for keto)
- Dinner:Raw stuffed bell peppers with nut meat and sprouts
- Calories🔥: 1250Fat💧: 92gCarbs🌾: 60gProtein🥩: 58g
Day 7
- Breakfast:Raw berry and spinach smoothie with almond milk
- Lunch:Raw pad Thai with zucchini noodles and almond butter sauce
- Snack:Raw vegan cheese with flaxseed crackers
- Dinner:Raw vegan pesto stuffed mushrooms
- Calories🔥: 1350Fat💧: 114gCarbs🌾: 60gProtein🥩: 43g
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