Meal Plan For Raw Food Diet

Written byListonic team

Updated on Nov 22, 2024

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 grocery

Fresh fruit (assorted)

Cherry tomatoes

Bell peppers

Avocado

Cauliflower

Seaweed salad

Spinachcup

Banana

Apple

Mixed berries

Spiralized vegetables

Carrots

Kale

Mushrooms

Dry goods

Flaxseeds

Chia seeds

Walnuts

Raw nuts (assorted)

Granola

Baking goods

Sprouted grain bread

Cans & jars

Gazpacho

Marinara sauce

Beverages

Almond milk

Spices & sauces

Raw honey

Ginger

Almond butter

Ready meals

Vegan pizza

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.

Meal Plan For Raw Food Diet exemplary product

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

Use a dehydrator to create raw food versions of bread, crackers, and snacks for added variety and texture.

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.

Join 20M+ smart shoppers worldwide

Main benefits

The 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.

Recommended nutrient breakdown

Protein: 12%

Fat: 25%

Carbs: 55%

Fiber: 5%

Other: 3%

How to budget on this meal plan

To budget a raw food diet meal plan, focus on buying fresh produce in bulk and in season, such as fruits, zucchini, and bell peppers. Opt for store brands for items like almond milk and raw nuts. Make your own dips and sauces, like tahini and pesto, to save costs. Utilize versatile ingredients like avocados and spinach in multiple dishes. Buy grains and seeds, such as flaxseeds and chia, in bulk and store them properly. Plan meals to use perishables efficiently, reducing waste. Consider growing some herbs and greens at home for freshness and cost savings.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Raw and fresh snacks full of natural flavors and nutrients:

Fresh fruit salad with mint
Celery sticks with raw almond butter
Mixed nuts and raw seeds
Raw veggies with guacamole
Homemade raw energy bars
Sprouted grain toast with avocado
Fresh smoothie with greens and fruits

In a raw food diet, hydration is key; pure water is the best choice. Fresh, cold-pressed fruit and vegetable juices provide nutrients and enzymes in their natural state. Coconut water is a natural electrolyte-rich drink. Herbal teas, steeped in lukewarm water to preserve raw status, offer relaxation and detoxification benefits. Raw almond milk, homemade and unsweetened, provides a dairy-free, raw beverage option.

The raw food diet prioritizes uncooked, unprocessed plant foods, believed to preserve nutrients and enzymes that cooking may destroy. Increase your intake of raw fruits, vegetables, nuts, and seeds, all of which are rich in essential vitamins, minerals, and fiber. Consider incorporating sprouted grains and legumes to enhance protein availability. While challenging, ensuring a balanced intake of essential fatty acids and proteins is crucial; supplementing with vitamin B12, often lacking in raw and vegan diets, might be necessary.

Meal plan suggestion

Day 1

Breakfast:Fresh fruit salad with a drizzle of raw honey
Lunch:Raw zucchini noodle salad with cherry tomatoes, bell peppers, and avocado dressing
Dinner:Raw vegetable sushi rolls with cauliflower rice and a side of seaweed salad
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 240g
Protein🥩: 40g

Day 2

Breakfast:Green smoothie with spinach, banana, apple, and flaxseeds
Lunch:Raw gazpacho soup with a side of sprouted grain bread
Dinner:Stuffed bell peppers with walnut meat and raw marinara sauce
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 235g
Protein🥩: 45g

Day 3

Breakfast:Chia pudding with almond milk and mixed berries
Lunch:Raw pad Thai with spiralized vegetables and almond butter sauce
Dinner:Raw mushroom and spinach quiche
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 230g
Protein🥩: 45g

Day 4

Breakfast:Fresh fruit platter with a handful of raw nuts
Lunch:Raw carrot and ginger soup with avocado toast on sprouted grain bread
Dinner:Raw vegan pizza with a nut-based crust and assorted vegetable toppings
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 240g
Protein🥩: 45g

Day 5

Breakfast:Smoothie bowl with kale, banana, and a topping of granola and fresh fruit
Lunch:Raw falafel with tahini sauce and a side of tabbouleh salad
Dinner:Raw lasagna with zucchini sheets and cashew cheese
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 235g
Protein🥩: 45g

Day 6

Breakfast:Acai bowl with fresh fruits and hemp seeds
Lunch:Raw butternut squash salad with arugula and pomegranate seeds
Dinner:Raw vegan taco wraps with walnut meat and fresh salsa
Calories🔥: 1850
Fat💧: 75g
Carbs🌾: 240g
Protein🥩: 45g

Day 7

Breakfast:Mixed berry salad with a sprinkle of chia seeds
Lunch:Raw spinach and avocado soup with a side of dehydrated vegetable chips
Dinner:Raw zucchini roll-ups filled with pesto and sun-dried tomatoes
Calories🔥: 1800
Fat💧: 70g
Carbs🌾: 235g
Protein🥩: 40g

Download the FREE grocery list for this meal plan

Want to learn more?

Popular Diets: Raw Foods

⚠️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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!