Meal plan grocery list
Carrots
Bell peppers
Cucumbers
Zucchini
Tomatoes
Spinach
Romaine lettuce
Avocado
Blueberries
Strawberries
Apples
Bananas
Almonds
Cashews
Walnuts
Chia seeds
Sunflower seeds
Hemp seeds
Broccoli
Cauliflower
Garlic
Lemons
Oranges
Grapes
Mango
Pineapple
Kale
Cabbage
Beetroot
Celery
Green onions
Mint
Parsley
Meal plan overview
The Whole30 meal plan for raw food diet combines the principles of Whole30 with the benefits of raw food. This plan focuses on fresh, uncooked foods, providing a nutrient-dense diet that’s easy to digest.
With a variety of vibrant and flavorful meals, this plan offers a refreshing take on healthy eating. It’s perfect for those looking to maximize their intake of vitamins and minerals from natural sources.
Foods to eat
- Fresh Vegetables: Leafy greens, carrots, bell peppers, and cucumbers.
- Fresh Fruits: Apples, bananas, berries, and citrus fruits.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
- Cold-Pressed Oils: Olive oil and coconut oil for added healthy fats.
- Raw Protein Sources: Raw fish like sashimi and certain raw meats if sourced safely.
✅ Tip
Foods not to eat
- Cooked Foods: No cooked vegetables or meats.
- Processed Foods: Avoid all processed and packaged foods.
- Grains: No grains, even sprouted or raw versions.
- Dairy: No pasteurized or processed dairy products.
- Legumes: Avoid all legumes, cooked or raw.
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Main benefits
The Whole30 meal plan for raw food diet maximizes nutrient intake by focusing on uncooked, whole foods. It supports better digestion due to the high fiber content of raw vegetables and fruits. This plan also enhances hydration levels as raw foods naturally contain more water.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To diversify your raw food Whole30 plan with fresh, nutrient-rich options, consider these substitutions:
- For a different leafy green, arugula can replace romaine lettuce, offering a peppery flavor and high vitamin C content.
- To add more variety to your nuts, Brazil nuts can replace walnuts, providing selenium and healthy fats.
- For a different fruit option, kiwi can replace grapes, offering a tangy flavor and a high vitamin C content.
- To enhance your vegetables, radishes can replace celery, offering a crunchy texture and peppery flavor.
- For a new seed option, sesame seeds can replace hemp seeds, offering a different flavor with similar healthy fats.
How to budget on this meal plan
Prioritize buying raw staples like fruits, vegetables, nuts, and seeds in bulk, as these can be costly when bought in small quantities. Shop at farmers' markets for deals on fresh produce, and consider growing your own sprouts or herbs at home. Dehydrating your own fruits and veggies can also be more economical than buying pre-packaged raw snacks.
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Extra tips
Any healthy snack ideas?
Here are some raw snack ideas:
- Sliced bell peppers with cashew dip
- Raw energy balls with dates and nuts
- Fresh fruit salad with mint
- Raw veggies with almond butter
- Raw zucchini noodles with pesto
- Avocado halves with sea salt and lime
- Raw kale chips
What should I drink on this meal plan?
On a raw food diet, fresh coconut water is a hydrating and natural choice. Green juices made from fresh vegetables and fruits can be very nutrient-dense. Herbal teas, prepared without heating the water too much, can be a soothing drink. Smoothies made with raw ingredients are also a great option.
How to get even more nutrients?
In the Whole30 meal plan for raw food diet, focus on a wide variety of raw vegetables and fruits to maximize nutrient intake. Include raw nuts and seeds for healthy fats and protein. Add sprouts and microgreens for their high nutrient content. Use cold-pressed oils like olive and flaxseed for added nutrients.
Meal plan suggestion
Meal Plan for Whole30 Meal Plan for Raw Food Diet
Day 1
- Breakfast: Smoothie with spinach, avocado, and blueberries
- Lunch: Mixed salad with romaine lettuce, cucumbers, and bell peppers
- Dinner: Zucchini noodles with tomatoes, garlic, and basil
- Snack: Apple slices with almond butter
Calories: 1200 Fat: 60g Carbs: 100g Protein: 50g
Day 2
- Breakfast: Chia seed pudding with coconut milk and strawberries
- Lunch: Spinach salad with avocado, walnuts, and lemon dressing
- Dinner: Raw vegetable platter with bell peppers, carrots, and broccoli
- Snack: Blueberries and cashews
Calories: 1250 Fat: 65g Carbs: 105g Protein: 55g
Day 3
- Breakfast: Smoothie with kale, banana, and chia seeds
- Lunch: Cabbage wrap with avocado, bell peppers, and cilantro
- Dinner: Mixed greens salad with romaine lettuce, cucumbers, and tomatoes
- Snack: Almonds and raspberries
Calories: 1300 Fat: 70g Carbs: 110g Protein: 60g
Day 4
- Breakfast: Smoothie with spinach, avocado, and pineapple
- Lunch: Mixed salad with romaine lettuce, cucumbers, and bell peppers
- Dinner: Zucchini noodles with tomatoes, garlic, and basil
- Snack: Apple slices with almond butter
Calories: 1200 Fat: 60g Carbs: 100g Protein: 50g
Day 5
- Breakfast: Chia seed pudding with coconut milk and strawberries
- Lunch: Spinach salad with avocado, walnuts, and lemon dressing
- Dinner: Raw vegetable platter with bell peppers, carrots, and broccoli
- Snack: Blueberries and cashews
Calories: 1250 Fat: 65g Carbs: 105g Protein: 55g
Day 6
- Breakfast: Smoothie with kale, banana, and chia seeds
- Lunch: Cabbage wrap with avocado, bell peppers, and cilantro
- Dinner: Mixed greens salad with romaine lettuce, cucumbers, and tomatoes
- Snack: Almonds and raspberries
Calories: 1300 Fat: 70g Carbs: 110g Protein: 60g
Day 7
- Breakfast: Smoothie with spinach, avocado, and pineapple
- Lunch: Mixed salad with romaine lettuce, cucumbers, and bell peppers
- Dinner: Zucchini noodles with tomatoes, garlic, and basil
- Snack: Apple slices with almond butter
Calories: 1200 Fat: 60g Carbs: 100g Protein: 50g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Oct 1, 2024