Whole30 meal plan for raw food diet

Updated on Oct 1, 2024

Embrace the raw food lifestyle with our Whole30 meal plan for raw food diet. Focused on fresh, uncooked ingredients, this plan combines the benefits of Whole30 with the raw food approach. Enjoy vibrant, nutrient-packed meals that are easy to prepare.

Meal plan grocery list

Fresh grocery

Carrots

Bell peppers

Cucumbers

Zucchini

Tomatoes

Spinach

Romaine lettuce

Avocado

Blueberries

Strawberries

Apples

Bananas

Broccoli

Cauliflower

Garlic

Lemons

Oranges

Grapes

Mango

Pineapple

Kale

Cabbage

Beetroot

Celery

Green onions

Mint

Parsley

Plant based

Almonds

Cashews

Walnuts

Chia seeds

Sunflower seeds

Hemp seeds

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.

Whole30 meal plan for raw food diet exemplary product

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

Invest in a good quality food processor to make preparing raw vegetables and fruits quicker and more efficient.

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

Protein: 15%

Fat: 25%

Carbs: 50%

Fiber: 5%

Other: 5%

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

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

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.

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

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

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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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