Raw food diet plans


How to Follow a Raw Vegan Diet: Benefits and Risks

A raw vegan diet may also come with some risks — especially if you don’t plan it well.

May Be Nutritionally Unbalanced

Vegan diets can be appropriate for all life stages — as long as they’re well planned.

One of the prerequisites to a well-planned vegan diet is to ensure it provides all the vitamins and minerals your body needs. You can do so by consuming either fortified foods or supplements to compensate for the nutrients it is naturally low in.

Vitamin B12 is one example of a nutrient naturally lacking in a raw vegan diet. Getting too little of this vitamin can lead to anemia, nervous system damage, infertility, heart disease and poor bone health (33, 34, 35).

While anyone can have low vitamin B12 levels, vegans not taking supplements are at a higher risk of deficiency (36, 37, 38)

In fact, one study found that 100% of participants following a raw vegan diet consumed less than the recommended 2.4 mcg of vitamin B12 per day. Moreover, more than a third of the participants were vitamin B12 deficient at the time of the study (39).

However, the use of supplements is often discouraged on a raw vegan diet, due to the belief that you can get all the nutrients you need from raw foods alone. This can increase your risk of nutrient deficiencies.

Raw vegan diets also appear to be low in calcium and vitamin D, and proponents often discourage the use of iodized salt, which may further put you at risk of deficiency (23).

May Weaken Muscles and Bones

Several aspects of a raw vegan diet may result in weaker muscles and bones.

For starters, this way of eating tends to be low in calcium and vitamin D — two nutrients needed for strong bones.

In one study, people on a raw vegan diet had lower bone mineral content and density than those following a standard American diet (23).

Some raw vegan foodists may be able to get enough vitamin D from sun exposure.

However, older adults, people living in northern latitudes or those with darker skin may be unable to consistently produce enough vitamin D from sun exposure alone.

What’s more, a raw vegan diet tends to provide very little protein — often less than 10% of your total number of calories per day (23).

Though such low protein levels may theoretically be sufficient to meet basic biological needs, some evidence links higher intakes to stronger bones (40).

Protein is also important for preserving muscle mass, especially during periods of low calorie intake that lead to weight loss — such as can be expected on this diet (41).

May Promote Tooth Decay

Raw vegan diets may also increase your likelihood of tooth decay.

This may be especially true of diets which include a lot of citrus fruits and berries (42).

These fruits are thought to be more acidic and more likely to cause erosion of your tooth enamel.

In one study, 97.7% of people on a raw vegan diet experienced tooth erosion to some degree, compared to only 86.8% in the control group (42).

However, more studies are needed before strong conclusions can be drawn.

May Reduce Fertility

In some cases, a raw vegan diet may reduce fertility.

In one study, 70% of women following a raw vegan diet experienced irregularities in their menstrual cycle. What’s more, about a third developed amenorrhea — a condition in which women stop menstruating entirely (43).

Additionally, it was observed that the higher the proportion of raw foods, the stronger the effects. The researchers calculated that the women eating only raw foods were seven times more likely to experience amenorrhea than other women (43).

Scientists note that one of the main ways a raw vegan diet may impact a woman’s fertility is by being very low in calories. This may cause women to drop too much weight, reducing their ability to menstruate.

Summary A raw vegan diet devoid of supplements can be low in vitamin B12, iodine, calcium and vitamin D and may provide too little protein and too few calories, leading to an array of health issues. It may also cause tooth decay and fertility issues.

But recently I had let my nutrition slide, thanks to a few big nights out and a cheeky vino or two on the weeknights. And it was starting to take a toll on my body.

After only a couple of weeks of not looking after myself I noticed that energy was non-existent, I was struggling to sleep at night, I was agitated and stressed, and my body didn’t feel as lean as it usually is.

I’d heard that a great way to detox the body is to go raw vegan for a few days. And I could feel my body craving fresh fruit and vegetables anyway. Since I am already a vegan, I never eat any animal products anyway. But the whole ‘raw’ thing is still quite challenging and I still wanted to make sure I was getting my nutritional requirements.

The rules of being raw are you can only eat fresh, whole, unrefined, plant-based foods such as fruits, vegetables, raw nuts and raw seeds. NO COOKING or STEAMING anything. Everything has to be eaten in its natural state.

So I went grocery shopping and made sure that I had everything I needed to last me five full days of eating. As nothing can be cooked, this eliminated filling foods I’d usually eat such as rice, tofu and falafels. So I needed a LOT of fresh fruit, vegetables, raw nuts and raw seeds to make up for it.

What I ate

I wanted to bulk prepare. And let me tell you, going raw means PREP, PREP, PREP. Especially if you’re stuck in the office all day, like me. You will get hungry a lot more often on this diet. But I ate as much as I wanted because the food is so easy to digest, it’s so fresh and guilt-free.

I have a confession though. I am a BIG coffee drinker. To be honest, I have 4 or 5 each day. To go cold turkey and have zero caffeine would give me excruciating headaches, so I allowed myself to have one or two black coffees a day.

RELATED: How To Get Enough Protein On A Plant-Based Diet


I started each day with a green smoothie (and one black coffee.)


  • 1 banana
  • 1 avocado
  • ½ cup blueberries
  • Hand full of kale
  • Hand full of spinach
  • Raw almonds
  • Water
  • Tablespoon of homemade raw almond butter

It was quite delicious actually. The avocado made it creamy and the banana and berries added sweetness.


You will get hungry, so bringing plenty of on-the-go snacks is essential.

These are the snacks I ate each day:

  • 2 mandarins
  • 2 oranges
  • 3 handfuls of raw nuts
  • 1 pear
  • 1 carrot
  • 2 tablespoons of raw almond butter


I could’ve just chucked a whole heap of veggies into a bowl and ate them raw, but I wanted to get creative. So I spiralised zucchinis and created a sauce, which consisted of three avocados (for the five days), one clove of uncooked garlic and raw broccoli… and it was delicious.

Salad bowl ingredients

  • 1 tablespoon of the homemade avo/garlic sauce
  • 1 chopped carrot
  • Hand full of zoodles
  • 5 cherry tomatoes
  • Raw broccoli
  • 2 hand fulls of raw nuts

RELATED: 6 Vegan Foods That Are Shockingly Unhealthy

Tori Ottley


Each night I decided to have a large, sweet smoothie.


  • 1 avocado
  • 2 bananas
  • Hand full of raw nuts
  • Water
  • Toppings: 1 tablespoon of homemade raw almond butter, half a sliced banana and hand full of strawberries

How I felt each day:

I woke up with a cold, but I wasn’t going to let this stop me. So I started the day with my smoothie and a black coffee.

The hardest part was that I couldn’t have peanut butter. I usually eat about 1/5 of a jar a day, no joke, which I know is way too much, so I substituted it with my homemade raw almond butter.

I felt quite lethargic by the end of the day and was looking forward to bed.


On day two I felt a little less sick, but still needed rest. I started the day with my smoothie and a black coffee, and snacked throughout the day and I definitely enjoyed my lunch and smoothie dinner too.

I felt a little lethargic again, but felt a bit more upbeat than the day before. I also started feeling a bit more positive and less stressed than I have been feeling recently.


By day three, I felt a lot better. After watching a couple of vegan vloggers (Rawvana and Raw Alignment), they said when they’re sick they go raw and it helps them recover a lot faster (I am in no way a doctor, but I wanted to test it myself anyway).

And, I believe that this diet did help the rate of my cold recovery.

I began to feel energised, my stomach felt flat (even though I was also about to get my period), and my skin cleared up.

By the end of the day, after two smoothies, a salad bowl and snacks (all day), I was beginning to crave a huge bowl of brown rice with broccoli and tofu, but I was more determined than ever to see this through so I didn’t cave.


Day four of five. Almost there, I told myself.

I woke up feeling so good. I felt fresh; my cold was almost gone. I also did a morning AND evening gym session and I felt amazing.

My skin was glowing and after only four days of this, my stomach looked toned and lean.

Also, when I get my period usually on day one and two, I get unbearably nauseous. But it just so happens that the week I went raw, is the week that my period didn’t make me queasy. Coincidence? I think not.


Woo, the last day had finally arrived. And I was dreaming about how I could have finally peanut butter soon.

Again, I woke up buzzing with energy and my cold was pretty much non-existent. My period was in full force, but the sick feeling was absent.

I worked out again in the morning and I was feeling the best I’ve felt in a long time and at work, I felt a lot more alert and clear minded.

I was feeling body confident and there was a noticeable difference in my abdominal region.

I completed the final day of the day raw food diet and I am so happy that I did it.

I didn’t do this to lose weight, nor did I weigh myself before and after, but I did want to see the physical effects. So I took a before and after shot:

Tori Ottley

I’ve also had a few people tell me that I am ‘glowing’ or looking ‘fresh’ the past few days, and it goes to show that what you put in your body really shows on the outside.

Tori Ottley

What I learnt

It made me really appreciate the importance of healthy, fresh food and how essential this is for your body to function properly. It’s changed my concept of eating and my body completely.

It has made me want to avoid processed foods when possible (even if they’re vegan, it doesn’t mean it’s healthy) and focus on nutritious, plant-based foods.

I have also decided to aim to be raw vegan three days a week, every week. It made me feel so good, inside and out, I really want to adopt this way of living into my life forever.

So if you’re after a detox, or rejuvenating experience, I strongly believe that trying out a raw vegan diet, even just for 3 to 5 days will change your perspective on your body and what you put into it.

RELATED: Raw Vegan Salted Caramel Slice


Feed your body with five whole days of fresh, healthy and delicious raw vegan recipes! Everything is easy to throw together and super satisfying.

This raw food meal plan was originally published on July 17, 2017.

This is not a diet plan, and isn’t meant to help you lose weight. It’s simply a way to get in some fresh raw foods! There is both fat and protein to keep you going and fill you up. Grab a friend, or two, and join forces to come out feeling better than ever with this raw food reset!

Raw Vegan Recipes

With the New Year just starting, it’s a great time to try something new if you’re looking for a change.

These 5 days of raw vegan recipes give you an easy list of meals to follow. From breakfast to lunch and dinner plus options for snacks and treats, you will never be hungry!

If you’re not familiar with a raw vegan diet, I’m sharing all the information you need to know below! When you are done, I even have a list of all my other vegan meal plans in one spot here.

Disclaimer, I am NOT a doctor nor do I pretend to be. I simply create delicious food that happens to be plant-based, and here also happens to be raw. You should always consult your doctor before making any major diet changes.

What a raw vegan can eat?

Obviously, this diet excludes all animal products. But this diet also uses foods in their raw state and that have not been heated above 118 degrees. A raw vegan diet consists mainly of fruits, vegetables, nuts, seeds, sprouted grains, and legumes.

Is a raw vegan diet healthy?

A raw vegan diet can definitely have its benefits! A raw vegan diet can help with heart health, lowering cholesterol, and can help lower the risk of stroke. This diet can also be beneficial to those with diabetes and aid with weight loss. However, it is important that you discuss any dietary changes with your doctor before beginning.

How do I start a raw vegan diet?

You’re going to need to plan this out. First, you’re going to want to plan your meals out and then make sure your pantry and refrigerator are stocked with all the necessities! The best way to make sure this reset is successful is to make sure you have everything available.

Can raw vegans eat rice?

You can! But not in the way we’re most used to. Because a raw diet requires nothing being heated over 118 degrees, you can’t boil rice. So in order to eat rice, you need to sprout medium grain brown rice. There are many different ways to sprout rice, so find the method that works the best for you!

Do raw vegans cook anything?

Like we said above, nothing can be heated above 118 degrees. So nothing is cooked like you are used to. Raw vegan food is eaten in it’s fresh state, fermented or dehydrated with low heat.

How do raw Vegans get protein?

Nuts and seeds are an amazing source of protein, along with leafy green vegetables. So many foods have protein! It’s important to ensure that you get enough protein in your diet, but this reset will help you figure that all out.

5 Day Raw Food Reset Meal Plan

Tips For This Raw Food Reset

First and foremost, you need to make sure to buy the raw versions of ingredients, there are certain things that easily get mixed up. I’ll list a few main ones here for you to refer to as you go through the raw meal plan and shop for the ingredients:

  1. Nuts: make sure you read the ingredients and that it doesn’t say roasted. For most nuts it won’t be too hard to find the raw versions.
  2. Seeds: same as above, just make sure they say raw.
  3. Grains: in order to eat grains when eating raw, you need to sprout them. It’s not a hard thing to do but for the sake of ease and hoping this 5-day raw reset plan will be something average everyday people can try, I am leaving this out.
  4. Milk: Store-bought plant milk is not raw. It is cooked to help it stay preserved. However, making your own while you do a 5-day raw cleanse diet isn’t hard. Refer to this quick and easy way to make your own milk, you will need about 8 cups total for the 5 days (I list how much you need each day below), or more depending on the extra snacks you have. But for the love, if you still want to do this and you have no desire to make your own milk, buy it.
  5. I have included enough cashews in the shopping list to make 9 cups of milk for the main recipes here, plus a little extra (not including the extra snack ideas I list at the end) so plan accordingly if you need more, or if you use another nut.
    • Homemade CASHEW milk (you can sub almonds as well), makes 3 cups:
      • Soak 1 cup cashews/almonds in water overnight (or for at least 6 hours) if not using a high-speed blender
      • Drain and rinse, then put them in a blender with 3 cups water and blend until smooth (you can also add vanilla bean powder or dates for added flavor, plan accordingly if you do so and update the shopping list as I kept it simple and plain).
      • Strain by putting the mixture in a nut milk bag, or you can also use cheesecloth or even a clean nylon sock, and squeeze the liquid into a container. You can keep the pulp, or even freeze it, to use in other recipes. There are tons out there!
      • The milk will keep for about 3 days, so you can make a big batch on Day 1 then more on Day 3 to keep things easy. Or you can just make it as you go.
    • Spices: this is a tricky one. Some spices are naturally raw, and some it depends on how they are produced. Sometimes the same spice can be produced raw and sometimes it is not. For the sake of sanity, because we all need to let a little go sometimes, I am not really worrying about it. Unless it’s an obvious cooked spice, I will be using spices in the recipes so if you are the RAW FOOD POLICE, look away. Everyone else, this raw food reset is still rad and uses such little spice that I still consider it raw.

Day 1

  • you need about 3 1/2 cups total homemade cashew milk for today
  • freeze banana for breakfast the day before
  • Prep tomorrows breakfast (chia pudding, see day 2 for recipe) later this evening before bed

Breakfast: Banana Berry Smoothie Bowl

  • I have accounted for about 1 tablespoon of each of the toppings from the recipe
  • You can also sub the dried mulberries for another dried fruit (account accordingly in your shopping list)

Lunch: Loaded Avocado

  • 1/2 avocado
  • 1/2 tomato, chopped
  • 2 tablespoons thinly sliced red onion
  • lemon juice, to taste
  • pinch sea salt
  • pinch ground black pepper
  • crushed red pepper, to taste (optional for spice)

Using a spoon, carefully remove the 1/2 avocado from it’s skin. Fill the area where the seed was with the chopped tomatoes. Top with the onion, lemon juice, salt, pepper and crushed red pepper (if using). Dig in!

Snack: Banana Nut Sammies

  • 1 medium banana
  • 1 1/2 teaspoons raw almond butter
  • 1 1/2 teaspoons date paste, water version (make the entire recipe and save in the fridge to use throughout the 5 days)
  • pinch sea salt

Slice the banana into 6 equal rounded pieces. Spread the almond butter over half of the slices, then spread the date paste over the other half of the slices. Sprinkle a touch of sea salt over the almond butter. Put pieces together to make sammies, one almond butter piece will be matched with one date paste piece. Stuff into your mouth promptly.

Dinner: Raw Mexican Zucchini Roll Ups

  • prep this whole recipe, but only make 1/2 of it, save the rest of the ingredients for dinner on Day 2 (we will use them in a different way to change things up)
  • make half of the chili taco crema recipe, reserve 1/4 cup to drizzle over the roll ups tonight and save the rest for later (half will make 1 1/2 cups)

Snack: Strawberries with Chocolate Mousse

  • make half of the mousse part of the recipe (so half the cashews, dates and cacao powder) but double the strawberries, then save half of what you make for Day 3 (this will help cut the fat and up the healthy berries)
  • use 3/4 cup homemade cashew milk instead of the coconut milk (this amount already takes into account you are halving it)
  • make sure you use raw cacao powder
  • don’t use the brownies (hoping this is an obvious one but you never know)


Day 2

  • you don’t need any extra homemade cashew milk for today

Breakfast: Berry Cobbler Chia Pudding (prepped from last night)- loosely based on my recipe for Berry Cobbler Overnight Oats

  • 1 cup homemade cashew milk
  • 1/4 cup chia seeds
  • 1/4 of a ripe banana, mashed (about 2 tablespoons)
  • 2 tablespoons hemp seeds
  • 2 tablespoons date paste (made on Day 1)
  • 1/2 teaspoon vanilla extract or vanilla bean powder
  • 1/2 cup fresh strawberries (can sub other berries, or even frozen, as well just plan accordingly in your shopping list)

Put the milk, chia seeds, banana, hemp seeds, date paste and vanilla extract into a jar or bowl and mix well. mix in strawberries and let set overnight. If you are like me and get a little freaked out by chia seeds once they become pudding like, then keep out the strawberries and blend the next morning into a smooth pudding. Then top with strawberries and enjoy creeped out free!

Note: you can also simply make the overnight oats but I am trying to stay away from the grains as much as I can here, but if you prefer them to the chia pudding then plan accordingly in your shopping list (basically you’d need an extra 1/2 cup of homemade milk, only 1 tablespoons chia seeds, 1/2 cup oats and 2/4 cup hemp seeds…everything else stays the same).

Lunch: Tomato Avocado Stacks

  • 1/2 avocado, sliced width wise instead of length wise
  • 1 tomato
  • 8 large leaves basil (or more smaller leaves)
  • drizzle of apple cider vinegar (can use balsamic but it isn’t fully raw)
  • pinch sea salt
  • drizzle of cold pressed olive oil (optional but the avocado has plenty of fat for the meal)

Slice avocado and tomato into 8 equal pieces. Make sure you slice the avocado width wise into circles versus length wise. Stack the avocado, tomato and basil leaves alternating back and forth between them. Drizzle with vinegar and oil if using. Sprinkle with sea salt. Eat with a knife and fork.

Snack: Caramel Peanut Protein Truffles

  • make only 1/4 of this recipe, roll into 8 equal sized balls, eat 4 now and save 4 for Day 4
  • leave out the chocolate (or if you really want it follow the raw version for chocolate under notes in the recipe but plan accordingly in your shopping list as I did not include the chocolate option)
  • because the sugar isn’t fully raw, I am using the option (see notes section in the recipe) of subbing 3 more dates instead to make it easy and keep the ingredients simple (feel free to use whatever sub you like but plan accordingly in the shopping list)

Dinner: Raw Taco Salad (using the leftovers from the zucchini roll ups you made on day 1)

  • veggies left over from day 1 dinner
  • 2 cups chopped lettuce
  • 1/4 cup of the chili taco crema (that you made on Day 1)

Chop all of the leftover veggies you kept. Mix with the lettuce. Drizzle the chili taco crema over the top and enjoy!

note: you can use the leftover “taco meat” from day 1 dinner in this or you can save it or freeze it for a later time. I found the avocado to be plenty filling and did not need it.

Snack: Apples and date paste

  • 1 apple, sliced
  • 1/4 cup date paste (made on Day 1)

Simply dip your apple slices in the date paste!

Day 3

  • you need 3 1/4 cups homemade cashew milk for today
  • prep the popsicles tonight for the snacks you are eating on Day 4 and 5, make half the popsicle recipe (see Day 4 for recipe, I used spinach instead of kale)

Breakfast: Protein Coffee Smoothie

  • if you don’t have pea protein then sub with another raw plain protein powder (no added sugars) or sub with 1/2 cup oats (plan accordingly in your shopping list if you sub)
  • use cacao instead of cocoa to keep it raw
  • the espresso is not raw, but there is very little in this recipe so I am not worrying about it much like I am not worrying about the spices, however feel free to omit if you want to keep this as raw as possible
  • follow the tips to prep ahead in the notes and prep 1 jar of this same smoothie for your breakfast on Day 5

Lunch: Massaged Kale Salad

  • 2 cups raw kale, chopped
  • 1/2 avocado, chopped
  • 1 tablespoon red onion, chopped
  • 1 tablespoon hemp seeds
  • drizzle apple cider vinegar
  • drizzle lemon juice
  • pinch sea salt
  • pinch black pepper

Put kale and avocado into a bowl and massage to slightly mix the two. Add the rest of the ingredients, toss and enjoy!

Snack: Strawberry Chocolate Mousse- leftover from Day 1

Dinner: Raw Zucchini Noodles and Veggies

  • make half the recipe, eat half of that for dinner tonight and save the other half for your lunch on Day 4

Snack: Shamrock Chip Shake (who cares if it’s not March, it’s good!)

  • use the 4 dates instead of maple syrup and cacao nibs to keep it raw
  • omit the whipped topping


Day 4

  • you need 3/4 cups homemade cashew milk for today

Breakfast: Blueberry Peach Pecan Acai Smoothie Bowl

  • if you don’t have or don’t want to buy an acai packet then just use another 3/4 cup of blueberries (plan accordingly in your shopping list)
  • I accounted for 1 tablespoon of each of the toppings in the recipe

Lunch: Leftover Raw Zucchini Noodles and Veggies from dinner on Day 3

Snack: Eat 1 Blueberry Mango Banana Breakfast Pop, prepped on Day 3 (not just for breakfast!)

Dinner: Mexican Collard Wraps

  • Raw walnut meat from Zucchini Roll Ups (just make the walnut meat portion, save half of it for dinner on Day 5)
  • 4 collard leaves
  • 1/2 avocado, sliced
  • 1/2 red pepper, sliced
  • 1/2 tomato, sliced
  • 1/4 cup chopped cilantro
  • 1/4 cup chili taco cream, leftover from Day 1

Fill collard leaves with ingredients, roll up like a taco or burrito and dip into chili taco crema

Snack: Caramel Peanut Protein Truffles (leftover from Day 2)

Day 5

  • you don’t need any extra homemade cashew milk for today

Breakfast: Protein Coffee Smoothie (jar was prepped on day 3, see recipe to make)

Lunch: Mango Avocado Salsa Salad

  • 1/2 mango, chopped
  • 1/2 avocado chopped
  • 2 tablespoons chopped cilantro
  • 1 tablespoon chopped green onions
  • 1 tablespoon chopped red onion
  • 1 teaspoon lime juice
  • 1 teaspoon apple cider vinegar
  • 1 clove garlic
  • sea salt, to taste
  • 2 cups lettuce, chopped
  • optional drizzle of chili taco crema made on Day 1

Put everything, except lettuce, into a food processor and pulse until roughly chopped and mixed together. Place in a bowl with the chopped lettuce and mix well to incorporate. Drizzle with chili taco crema if using and enjoy!

Snack: Banana Nut Sammies

  • 1 medium banana
  • 2 tablespoons raw almond butter
  • 2 tablespoons date paste, water version (make the entire recipe and save in the fridge to use throughout the 5 days)
  • pinch sea salt

Slice the banana into 6 equal rounded pieces. Spread the almond butter over half of the slices, then spread the date paste over the other half of the slices. Sprinkle a touch of sea salt over the almond butter. Put pieces together to make sammies, one almond butter piece will be matched with one date paste piece.

Dinner: Mexican Slaw Salad

  • leftover walnut meat from dinner on day 4
  • Mexican Cabbage Slaw (make 1/4 of the recipe, use apple cider vinegar and water not broth in the dressing to keep raw)

Mix the two and enjoy!

Snack: Eat 1 Blueberry Mango Banana Breakfast Pop, prepped on Day 3 (not just for breakfast!)

More Raw Vegan Recipes:

This reset is a great tool to get you started with eating raw, but there may be things you don’t love. So here is a collection of other raw vegan recipes that you can add or substitute. Just make sure to adjust the shopping list accordingly!

Fresh Citrus Salsa and Vegan Citrus Cream Sauce

  • use it as a topping or dip

Fully Loaded Guacamole Dip

Grateable Vegan Parmesan Cheese

Authentic Vegan Greek Tzatziki

  • use it as a topping or dip

Fresh Anti-Inflammatory Juice

Kale Arugula Radicchio Pesto

  • use it as a topping or dip

Raw Superfood Balls

Salsa Crema

  • make the salsa crema as a dip for raw veggies
  • use a fresh raw salsa instead of a roasted

Peanut Butter Cup Milkshake

  • use homemade cashew milk and the option of 4 dates to keep it fully raw
  • follow the option for added spinach for a healthy punch

Raw Vegan Protein Packed Brownie Batter Bites

Thinking about more ways to be plant-based? Check out these helpful blog posts!

  • Vegan Benefits – A Low Stress Approach
  • 7 Day Vegan Meal Plan
  • 30 Healthy Vegan Recipes

If you like this recipe, please consider rating it with the star rating system and leaving a comment below. I love hearing from you and seeing your awesome remakes! Find me on Instagram and tag me @veggiesdontbite and #veggiesdontbite, or you can also find me on Facebook, and Pinterest. Thanks for helping me spread the word about delicious food!

Nutrition and metric information should be considered an estimate. Please read more about that here.

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5 from 6 votes 5 Day Raw Vegan Recipes Reset (with Shopping List) Prep Time 2 hrs 30 mins Total Time 2 hrs 30 mins

Feed your body with five whole days of fresh, healthy and delicious raw vegan recipes! Everything is easy to throw together and super satisfying.

Course: Breakfast, Lunch, Main Course, Snack Cuisine: American Keyword: raw meal ideas, raw recipes Servings: 5 days Calories: 780 kcal Author: Sophia DeSantis Ingredients Produce:

  • 4 cups lettuce
  • 2 cups kale
  • 3 cups spinach
  • 1/2 cup shredded cabbage
  • 1/2 cup broccoli slaw (or sub extra cabbage if you can’t find it)
  • 4 collard leaves
  • 4 avocados
  • 4 tomatoes (medium size)
  • 1 cup cherry tomatoes
  • 1/2 cup broccoli
  • 4 zucchini (medium size)
  • 2 zucchini (small size)
  • 2 cups chopped mushrooms
  • 1 yellow pepper
  • 2 red pepper
  • 1/2 cup carrots
  • 1 red onion
  • 2 green onions
  • 2 lemons
  • 3 limes
  • 1 cup cilantro
  • 8 leaves basil (large size)
  • 1/4 cup chives
  • 1 tablespoon fresh thyme
  • 1 clove garlic
  • 6 bananas
  • 2 3/4 cups strawberries
  • 1/4 cup blueberries
  • 1 mango
  • 1 apple
  • 47 Medjool dates


  • 1/2 cup mixed berries
  • 1 1/4 cup blueberries
  • 1/4 cup mango
  • 1 cup peaches
  • 1 packet acai (or sub with 3/4 cup frozen blueberries)


  • 3 tablespoons apple cider vinegar
  • drizzle cold pressed olive oil (if using or omit)

Nuts, Seeds, dried fruit:

  • 4 1/2 cups raw cashews
  • 3 tablespoons raw peanuts
  • 9 tablespoons raw pecans (1/2 cup plus 1 tablespoon)
  • 33 tablespoons raw walnuts (2 cups plus 1 tablespoon)
  • 1 tablespoon dried mulberries (or sub for another dried fruit)
  • 7 1/2 teaspoons raw almond butter
  • 1 cup sundried tomatoes (dry or in water, no oil)
  • 8 tablespoons chia seeds (you actually need 7 tablespoons and 1 teaspoon)
  • 1 cup hemp seeds
  • 2 tablespoons dried shredded coconut
  • 1/4 cup cacao nibs

Baking and Spices:

  • 4 teaspoons sea salt
  • 1/2 teaspoon round black pepper
  • pinch lemon pepper
  • pinch crushed red pepper
  • 1/4 cup chili powder
  • 1/4 cup cumin
  • 2 teaspoons garlic powder
  • 2 teaspoon paprika
  • 1/2 teaspoon cinnamon
  • 1 1/2 teaspoons vanilla extract (or vanilla bean seeds)
  • 1/4 teaspoon peppermint extract
  • 1 1/2 teaspoons rolled oats (gluten-free if needed)
  • 8 tablespoons raw cacao powder


  • 2 tablespoons Pea protein powder (plain, unsweetened or sub another raw plain powder)
  • 1 teaspoon ground espresso beans (omit if you are trying to stay fully raw)
  • 12 ice cubes (in case you need to freeze some)


  1. See each individual day for instructions.

Recipe Notes

  • Servings are 5 days worth. But this meal plan is for ONE person.
  • Nutritional information is based on an average of all recipes listed, so some meals may be more than the shown nutrition info and some may be less.
  • For example, the vast majority of the cashews are used to make homemade cashew milk, in which you discard the cashew pulp and therefore do not eat the cashews.
  • Also, the amount of sauce used will vary from person to person, use less to reduce the total amount of fat and calories. For accurate nutrition information please calculate individually.

Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes. Nutrition Facts 5 Day Raw Vegan Recipes Reset (with Shopping List) Amount Per Serving Calories 780 Calories from Fat 378 % Daily Value* Fat 42g65% Saturated Fat 6g30% Sodium 47mg2% Potassium 1894mg54% Carbohydrates 96g32% Fiber 18g72% Sugar 60g67% Protein 20g40% Vitamin A 3125IU63% Vitamin C 95.9mg116% Calcium 179mg18% Iron 7.3mg41% * Percent Daily Values are based on a 2000 calorie diet.

I hope you enjoy this 5 days of getting yourself back on track and feeling better than ever!


Raw Food Diet Meal Plan

Wondering how to start the raw food diet, also known as the raw vegan diet? It’s a common question. You’ve heard about the benefits that a diet of raw fruits, vegetables, nuts and seeds can have on the body and mind, but how can you go about changing the way you eat and starting your new life on the raw food diet? And where can you find a raw food diet meal plan?

Raw food diet plans are not that revolutionary. In fact, raw food diet plans have been around for thousands of years. Let’s not over complicate things! Raw food diet plans are simply another word for eating fresh foods. That’s it. Simple!

And what are these raw foods? Well, you can take a look at my raw food grocery list below for a thorough overview. But, in sum, raw food diet plans are simply based around eating nothing but fresh, unprocessed fruits, vegetables, sprouted grains, unprocessed nuts and unprocessed seeds.

If you are wondering whether raw food diet plans are for real or are right for you, of course they are! Everyone should be eating more real fresh fruits and vegetables. Now, whether you should eat an all raw food diet is another story!

Raw food diet plans don’t have to be complicated. Simply incorporate more raw fruits and vegetables into your diet. You can use raw food diet recipes to help you incorporate more of these healthful foods into your diet on a daily basis–regardless of whether you eat a low, high or all raw food diet.

If you’re wondering how to start the raw food diet try keeping these important questions in mind:

Why do you want to start the raw food diet?

Understanding the reason why you want to become a raw vegan will help you to see the big picture of your health and your quality of life. If you truly want to make a change in your life and you’re ready to work hard and see results, then you will have the will and drive to take action towards starting the raw food diet. That’s the most important step when starting the raw food diet!

What will you do when you feel like reverting back to the standard American diet?

When figuring out how to start the raw food diet you’ve got to have a plan for what you will do when faced with cravings and awkward social situations that revolve around food. Have you given any thought to what you will say or do in these situations? Start with a plan so that you’re ready to execute your plan when faced with these situations.

What do you need to buy in order to start the raw food diet?

Let’s get to the nitty gritty, right? If you’re wondering how to start the raw food diet you are probably looking for some basic information, such as what do you need to buy and what will you need to succeed? There’s a lot of hype about superfoods and fancy equipment. Some raw fooders will tell you that all you need to get started on the raw food diet is a fridge full of fresh fruits and veg. Sounds simple enough, right?

However, I think that’s a little too simple. Most raw recipes that actually taste good require a high-speed blender and a food processor, so if you’re wondering how to start the raw food diet I recommend:

  • A cutting board
  • Sharp knives
  • A fridge full of raw fruits, vegetables, nuts and seeds
  • A high-speed blender
  • A food processor

Many people also use dehydrators when eating only raw vegan foods. However, if you’re just getting started you don’t need a dehydrator. You can always get one at a later date.

Next comes the important part: the food!

Raw Vegan Grocery List

All items on this raw grocery list should be organic and raw where possible. It is not always feasible to buy everything organic, and I don’t even always buy organic. However, aim for the gold standard when it comes to your raw grocery list — where possible!

Raw grocery list – Fruits

  • Apples
  • Oranges
  • Bananas
  • Grapefruits
  • Lemons
  • Limes
  • Grapes
  • Strawberries
  • Raspberries
  • Cantaloupe

Raw grocery list – Vegetables

  • Onions
  • Carrots
  • Leafy greens (spinach, kale, romaine lettuce, etc.)
  • Parsley
  • Fresh mint
  • Green bell pepper
  • Red bell pepper
  • Cucumber
  • Garlic
  • Celery
  • Tomatoes

Raw grocery list – Nuts and Seeds

  • Almonds
  • Walnuts
  • Sunflower seeds
  • Sesame seeds
  • Chia seeds
  • Cashews
  • Macadamia nuts
  • Hemp seeds

Raw grocery list – Oils and condiments

  • Extra virgin olive oil (EVOO)
  • Coconut oil
  • Apple cider vinegar
  • Herbs and spices (thyme, basil, curry, cinnamon, cloves, allspice etc.)
  • Sea salt (not regular table salt)
  • Vanilla pods or pure vanilla extract
  • Dried dates
  • Dried coconut
  • Raisins
  • Cacao

This is a sample basic raw grocery list to give you a general idea of what might be found in a typical raw foodist or raw vegan kitchen.

Raw Appliances

Now, wondering what raw appliances to buy for your raw food kitchen?


Your blender is the most crucial part of being a raw vegan. Blenders are used to make smoothies, puddings, sauces, and much more. I recommend the VitaMix. It’s the best blender you can get, it’s large, but it isn’t cheap! There is no alternative to a good blender. If you must, you can use a cheaper, personal blender but I guarantee that your existing blender will not blend as well and the motor will burn out over time. Don’t feel bad if you can’t afford one right away. But plan on buying a VitaMix at some point soon. At least put it on your Christmas list!

Food Processor

You need a blender and a food processor. This here is a great food processor, but you do not need such a good one. My honest recommendation is to use the food processor that you have at home. If you do not have a food processor then simply go to your local big box store and choose a medium priced food processor (perhaps in the $50 range). Invest any extra money into the VitaMix blender above, please!

NOTE: Yes, you need a blender AND a food processor. Blenders do smooth, liquidy stuff (smoothies, soups, sauces) and food processors do chunkier stuff (think raw cookie dough, pizza dough, raw pie crusts, etc.). I suggest buying a crappy (cheap) food processor and an awesome (expensive) blender.

Also, check out my handy recommended raw food products list here. The list includes a wide variety of raw appliances, from blenders and food processors to manual juicers and spirooli slicers. The list also includes some great idea for edible raw food specialty items, including chia seeds, nutritional yeast, kelp noodles and much more.

Daily Raw Food Diet Menu

Wondering what you’re going to eat on a raw food diet plan? Curious what’s in a typical raw food diet menu? Much like regular eaters who eat standard American diet fare, raw food diet menus can vary per person based on different food preferences and dietary needs. Raw food diet menus can also vary hugely based on how much time you want to dedicate to preparing your raw meals!

If you are anything like me, odds are you’re busy running errands, working, spending time with family and keeping your life on track. While cooking (or “uncooking”) can be a pleasurable hobby, most of us don’t want to spend hours creating complicated items for your daily raw food diet menu.

I advocate making simple, satisfying raw food diet menus to ensure your success with the raw food lifestyle.

Here’s a simple example of what’s on a typical raw diet menu:

Sample Daily Raw Food Menu:

  • Breakfast: Raw diet menus tend to include a green smoothie for breakfast. Alternatively, breakfast may include a large serving of fruit, or even raw granola or raw oatmeal made from sprouted grains.
  • Morning Snack: For a mid-morning snack, a raw diet menu may typically recommend a few pieces of fruit and a small serving of raw nuts or seeds.
  • Lunch: A raw diet menu may include a variety of options for raw vegan lunch, including salads with some healthy fat (such as avocado, extra virgin olive oil or crushed nuts), a soup, and/or a raw vegan entree (such as raw noodles, raw veggie burgers, raw vegan “meatloaf,” etc.).
  • Afternoon Snack: Most raw vegans snack during the afternoon. An afternoon snack on your raw diet menu might include raw crackers, some fruit, vegetables and dip, or even a piece of raw vegan cake or a bowl of raw vegan pudding.
  • Dinner: For dinner, many raw diet menus are similar to a raw lunch menu. However, they might incorporate a denser entree item, which is typically made predominantly from nuts. An example from my typical raw diet menu might be a veggie burger patty wrapped in a lettuce wrap and topped with raw ketchup and raw mayonnaise. Similarly, raw pizza, which is “cooked” in a dehydrator at low heat is a definite favorite.
  • Dessert: And what’s the best part of a raw vegan diet menu? Why, dessert of course! Try raw cheesecake (dairy-free of course), raw brownies, sweet raw puddings, and much more.

All of these raw diet menu dishes can be made at home quite easily with some basic raw food appliances.

30 Days Raw

Are you up for 30 days of raw food? If you’re considering going raw for 30 days I encourage you to go for it!

30 days raw can have a powerful effect. Many people go raw for 30 days and on the last day they actually don’t want to eat standard American diet foods.

That’s what happened to me. Let me tell you my 30 days raw story.

In 2001, I became a vegetarian. However, I was a “junk-food vegetarian.” In other words, I ate vegetarian foods but they were anything but healthy. In fact, I barely ever ate any fresh fruits or vegetables. Almost everything I ate was processed, and items like chips, candy, cheese buns, packaged cookies, cinnamon buns, tofu dogs smothered in cheese and ketchup, and much worse were on my plate daily! I felt tired all the time, and I had very bad acne even though I was well past puberty.

In 2009 I decided to make a major change in my life. I was over-weight for my height, lethargic, moody, unhappy and low energy. After witnessing a family member’s amazing transformation with raw foods, I decided to start my own 30 days raw just to see whether I could do it for a short time.

I certainly didn’t have any inkling that I would go raw and stay raw ever since!

Yes, it’s true, after my 30 days raw I decided to stay raw for Day 31, too. And when I woke up on Day 32, I realized that I felt and looked so much better that I didn’t want to eat standard American foods. And so, since my 30 days raw in 2009, I’ve stayed raw for years now–and I’m still going strong.

30 day raw diet plans can be helpful for a variety of reasons, including weight loss and simply resetting your tastebuds to appreciate real, unprocessed foods. It can be overwhelming and a bit daunting to try to figure out what to eat when you’re on a 30 day raw diet plan. Especially if you’ve never eaten these types of foods before!

Different Approaches for Going Raw Food 30 Days

There are many ways to approach raw food for 30 days. Here are three ways to approach raw food for 30 days:

1. Raw food 30 days – 50% + raw vegan

When approaching raw food for 30 days, for some people simply increasing their daily intake of raw, living foods to above 50% of their total diet is a remarkable change. In my experience, however, it is important when doing a 30 day raw food challenge to aim for higher than this level in order to experience the full benefits. In addition, it’s key that the remaining portion of your non-raw intake be healthful food choice! For example, the following 50%+ raw vegan diet is not recommended:

No: 50% raw vegan / 50% junk (not recommended):

  • 51% healthful raw vegan choices, such as fresh fruits, vegetables, nuts and seeds for 30 days
  • 49% standard American diet junk food, such as cookies, chips, cheese, dairy, full-fat meats, potato chips, soda pop, candy, refined sugars, poultry, deep fried foods, etc.

Yes: 50% raw vegan / 50% healthy, cooked foods (recommended):

  • 50% healthful raw vegan choices, such as fresh fruits, vegetables, nuts and seeds for 30 days
  • 40% healthful cooked food choices, such as lentils, brown rice, steamed vegetables, rice wraps, very limited dairy, meats and poultry, little to no refined sugars, etc.

2. Raw food 30 days – High raw vegan (80%+)

When going raw for 30 days you’ll experience more positive effects the higher your raw foods ratio. When opting for a high raw vegan diet (80%+), it is again important to make sure that the non-raw options that you incorporate into your diet are also healthful choices. Most people find it more difficult to eat raw when out of the house, at social events or at restaurants. When going raw for 30 days and when following a high raw vegan diet, a good option is to eat close to 100% raw at home, and then opt for the healthiest non-raw options possible when at social events and other places where you must eat out of the house.

3. Raw food 30 days – 100% raw vegan

Eating 100% raw vegan–or close to it–is actually the best option for many. Some people find it easier to eat 100% raw for 30 days because they have, in fact, removed the temptations by calling every cooked item untouchable for 30 days. For some, this is the easiest way to do raw food for 30 days.

Raw food – 30 days… Are you up for it? If so, it’s important to consider which one of these raw for 30 day approaches will work best for you.

  • 30 Day Raw Food Diet Meal Plan

    Want to have a look at a 100% raw 30 day raw food diet meal plan? They can be difficult to find for free on the internet. So, I thought I’d pull this one together for you based on my experiences over the past few years as a raw vegan.

    Here’s my 30 day raw food menu for you, which you can use a sample to help you figure out some ideas for what to eat re: a 30 day raw food menu.

    Day Breakfast Lunch Dinner Dessert
    Day 1 Green smoothie Big salad and cup of raw soup Raw veggie burgers in lettuce wraps Raw chia pudding
    Day 2 Raw oatmeal Veggies and hearty raw dip and fruit Raw alfredo pasta and side salad Raw cheesecake
    Day 3 Raw granola Raw soup and raw sandwich Big salad with raw mock tuna Raw brownies
    Day 4 Green smoothie Raw pesto pasta Raw macaroni and cheese with side salad Fruit salad
    Day 5 Fruit smoothie Big salad and cuppa raw soup Raw “meatloaf” and side salad Strawberry smoothie
    Day 6 Raw oatmeal Big salad with pecans Raw taco wraps Raw brownies
    Day 7 Big fruit bowl Raw meatloaf with side salad Raw pasta with raw alfredo sauce Raw chia pudding
    Day 8 Green smoothie Veggies and hearty raw dip Raw lasagna Fruit salad
    Day 9 Raw pancakes Raw pesto pasta Raw macaroni and cheese with side salad Raw chocolate cake
    Day 10 Raw breakfast bowl Big salad topped with raw mock tuna Raw pizza Raw cheesecake
    Day 11 Raw omelette Raw mock chicken salad Raw spaghetti with mock meatballs Raw truffles and a banana
    Day 12 Raw porridge Big salad with raw ranch dressing Big salad topped with raw falafel Raw cookies
    Day 13 Raw cereal with cashew milk Raw taco salad Raw mashed potatoes with raw vegan stuffing Raw chocolate pudding
    Day 14 Cranberry smoothie Big salad with raw marinated mushrooms and hearty raw bread Raw pasta primavera Raw caramels
    Day 15 Fruit and raw hashbrowns Big salad with southwest dressing Hearty raw chili Raw ice cream
    Day 16 Green smoothie Raw vegan “BLT” sandwiches Raw fiesta salad with raw corn chips Raw raspberry crumble
    Day 17 Raw vegan “toast” with chia jam Raw avocado salad Raw mock tuna sandwiches Raw ice cream with raw chocolate sauce
    Day 18 Raw cereal with nut milk Raw salsa with raw corn chips and side salad Raw crackers and raw “cheese” with a side salad Raw chocolate mousse
    Day 19 Raw oatmeal Big salad with raw walnut taco topping Raw soup with raw bread and side salad Creamy raw orange pudding
    Day 20 Raw southwest omelette Raw crackers and raw soup Raw corn chowder Raw chocolate chip cookies
    Day 21 Green smoothie Raw Asian salad Raw Japanese rolls Raw fudgsicles
    Day 22 Chai smoothie Big salad with mock chicken Raw veggie burgers Raw fudge cake
    Day 23 Carrot beet juice Raw walnut pate with veggie sticks Raw hummus with raw crackers and a side salad Raw cherry cheesecake
    Day 24 Chocolate mint smoothie Big salad with raw vegan parmesan cheese topping Raw pizza Raw superfood brownies
    Day 25 Raw banana almond sandwiches Raw soup with raw kale chips and a side salad Zucchini noodles with raw tomato sauce and raw mock meatballs Raw fruit parfaits
    Day 26 Raw cinnamon bun Raw soup and salad Raw nachos Raw chocolate macaroons
    Day 27 Fruit plate with raw yogurt Raw wilted kale salad Raw crackers with raw red pepper pesto and side salad Raw granola bars
    Day 28 Raw breakfast bowl Raw monkey sandwiches Raw spaghetti Raw fudge
    Day 29 Raw chia pudding Raw avocado bowl Raw macaroni and cheese Raw chocolate torte
    Day 30 Raw oatmeal Big salad with raw falafel and rich raw sauce Raw pasta with raw cheese sauce and side salad Raw banana cream pie

    30 Days Raw Food – What to expect

    Wondering what to expect if you experience 30 days of raw food? Everyone has a slightly different personal experience with 30 days of raw food. However, the overall results are quite amazing and follow a general pattern. This discussion assumes that you’re following a 100% raw food diet (or very close to 100%).

    For the first week it’s tough. You’re going to have a difficult time breaking your normal patterns and having to figure out what to eat and when. You’ll also find that you’re quite hungry, so you’ve got to make sure you’re eating lots and lots of food! The raw food diet is not about restricting calories. You’re actually going to find that for your first 10 days or so on raw food you’re going to spend more time eating (I mean physically chewing and sitting at the table) because you need to eat more food than you’re used to eating.

    In the first 10-15 days and perhaps even longer you’ll be experiencing some detoxification, whereby your body is getting rid of a lot of the junk it has stored in your body. So, prepare to go to the washroom more often than your used to. This can mean having a bowel movement (sorry!!) after every meal! Fresh fruit and veggies have a lot of fiber in them, and most people are not used to going to washroom so frequently.

    Here are a couple of my favorite videos on the 30 days raw food subject. If you can obtain copies of these or borrow them from a friend they are inspirational and well worth the watch:

    Simply Raw: Reversing Diabetes in 30 Days (DVD)

    Supercharge Me: 30 Days Raw (DVD)

    By the end of your 30 days of raw food you will have learned some valuable raw food preparation skills, will have lost weight, and will have actually found some real food recipes that make your heart pitter-patter and your tastebuds salivate!

    Raw Food Meal Plan – Is It Necessary?

    If you want to go raw for an extended period of time, a raw food meal plan is not necessary for you to follow a raw food lifestyle. Although I sell a 30-day supported raw food meal plan program that’s awesome, you may not need one.

    However, there are some of us who do well with raw food meal plans, while others honestly have no need for meal plans.

    Will you benefit from a meal plan?

    Whether you need a raw food meal plan is totally up to you.

    People who benefit from following raw food meal plans enjoy structure and organization. You might be considered more of a Type A personality. Someone who likes structure, planning and having a set of guidelines to follow. You probably prefer to know what’s coming rather than be blind-sided by a crisis. Does that sound like you? Then if you’re interested in raw foods you will benefit from following a raw food meal plan.

    Raw food meal plans are not for everybody, but if you’re interested in launching yourself into the raw food lifestyle the right way and right away, consider whether a 30 day raw food meal plan is the leg up that you’ve been looking for.

    Losing Weight with a Raw Food Diet Plan

    Is it really possible to lose weight with a raw food diet plan? What about eating as much as you want and still losing weight? Yes, losing weight with raw foods is totally possible, and basically guaranteed. But the raw food diet plan is not a magic pill that will allow you to eat anything you want and still lose weight. It’s not magic. It’s rational, focused and it works.

    The raw food diet plan is all about reality and hard work. Losing weight with the raw food diet plan requires hard work and will power. But the rewards are guaranteed and trust me when I tell you that you will learn to enjoy the taste of healthy food. If you stick with raw eating, you will, I promise.

    Losing weight with the raw food diet is not about restricting pleasure or eating your greens because you have to. You’ll only lose weight with the raw food diet if you actually stay with it and retrain your taste-buds and your thinking. Raw food is not something that you do for a week to lose those last five pounds; that’ll never work because you’ll just gain the weight back again.

    In order to lose weight and be happy on raw foods you’ve got to become excited about your food and raw recipes. You’ve got to learn to get excited about fruits and vegetables! Trust me, you will.

    Wondering how to get started losing weight with the raw food diet? The first step is to get mentally prepared. Losing weight with raw food diet — it is possible.

    Raw Food Diet Meal Plans – What Makes a Good One?

    The Rawtarian says:

    What makes a good raw food diet meal plan?

    Here are five tips for what makes an effective raw food diet meal plan:

    1. An effective raw food diet meal plan… isn’t complicated!

    For the love of nancy, if your life is like mine you’ve got about a gazillion things you should be doing and raw food just can’t be that complicated in your life. OK, I love to go out to a raw restaurant and have raw lasagna and raw cheesecake and all kinds of crazy delicious good raw stuff, but puh-lease I don’t have time for a high-falluting raw food diet meal plan on weeknights–or even on weekends for that matter!

    So let’s have reasonable recipes that don’t take very long to prepare, OK?

    2. An effective raw food diet meal plan…tastes shockingly satisfyingly delicious!

    • In case you don’t know this about me, the only reason that I am raw is because it tastes uber-super-delicious. If I was bored with my raw food diet meal plan I’d be off of this raw food bandwagon so fast you would only see smoke flying through the air where my body used to be lying horizontally on the bandwagon.

      In my raw food diet meal plan world raw meals are simple to prepare and they satiate you just like standard American diet (“SAD”) food used to.

      Yes, you can still have a lovely belly-is-full and “I am so happy after that meal” feeling.

      For me, I still have sweet and salty cravings, but I know how to satiate them because I’ve found delectable recipes that work for me, like chia puddings, nut pates, raw macaroni and cheese, raw alfredo and noodles, and much more. (Yummers!)

      3. An effective raw food diet meal plan…focuses on *your* favorite foods.

      Hate bananas? Love hazelnuts? Grossed out by avocado? Look, you are the boss of you. If you don’t like something that some raw foodists say must be in your raw food diet meal plan, then don’t eat it! It’s that simple.

      And if, on the hand, you find a recipe that you absolutely love, make it often and enjoy yourself!

      The beauty of raw foods is that everything you eat is healthy. It’s alive! It’s natural. So if you want a raw strawberry smoothie for breakfast, then go for it.

      All I say is that you must learn to love greens in order to have a balanced raw food diet meal plan. But, do not fear. If you aren’t totally raw, you will learn to love your greens. (I promise!) But for some people that might be kale, for others it might be baby spinach, or romaine, or mesclun. Listen to your tastebuds and don’t let anybody else boss you around!

      4. An effective raw food diet meal plan…should make you feel great.

      The raw food lifestyle is not about pining away for the foods you used to eat and it’s certainly not about feeling hungry.

      Effective raw food diet meal plans should leave you feeling satiated, full, and energized.

      If you are transitioning to a raw food diet meal plan from a very junky meal plan, like I did, then you will go through some detox so at the beginning you might not feel so hot. But after the first week you’ll be on the upswing.

      Rule of thumb? If you’re hungry, eat! Fruit, vegetables, nuts, seeds, desserts for dinner, entrees for breakfast, whatever you like is fine. Just eat raw and don’t let yourself go hungry.

      5. An effective raw food diet meal plan…should include some serious standby recipes.

      An effective raw food diet meal plan for you must contain some recipes that you absolutely love to eat and make. This is crucial, because if your raw food diet meal plan doesn’t contain anything that you LOVE you are going to have nothing to turn to when you hit a rough patch.

      Find your raw comfort food. Mine is various types of chia pudding or raw macaroni and cheese, but you might want something completely different.

      The point is to identify a sweet and a salty favorite recipe as part of your raw food diet meal plan, and make sure you always have the ingredients to make those comfort-food raw recipes on hand.

      From your host

      I hope you’ve found my overview of the raw food diet and my sample raw food meal plan helpful.

      My purpose is to inspire you to try this amazing lifestyle, one bite at a time. It is an honor and a privilege to get to live my life’s purpose. Thank you for being here and for sharing your journey with me.

      I am just a normal person who literally trained myself to love to eat healthy food. If I can do it, then I know you can too. Welcome to the world of raw food, and I can’t wait to help you be an even healthier, happier more vibrant you.

      The first step is to make a raw recipe right now or this weekend! Subscribe to my free email newsletter now and you’ll get a PDF copy of 11 of my most popular recipes. Add your name immediately below!

      FREE Raw Recipe Package

      Subscribe to newsletter below. Get the 11 Best Raw Recipes (PDF E-Book Package) instantly.

      Your friend,

      Not sure where to go next? Suggestions!

      • You want to eat better but don’t where how to start. Check out the Start Here section.
      • You want to browse the free recipes. Check out the big list of free raw recipes here.
      • You need to know what equipment to buy. Check out recommended appliances, including blenders, food processors and more.
      • You have a specific question. Check out the FAQs or send The Rawtarian an email.
      • You want to make a raw recipe right now. If you have a blender, try a green smoothie. If you own a food processor, try brownies with chocolate icing. (Don’t have any equipment? Try these raw sesame seed bars. No equipment required!)

      Big list of raw food recipes here.

      Hold up!

      We’ve always been told about the wonders of a raw vegan diet. Raw vegans have basically convinced us that it’s the diet equivalent of a miracle.

      People eat raw as a way to be healthy, lose weight, eat more fruits and veggies, and even as a method to cure certain diseases. Without giving too much thought into what we were getting ourselves into, we thought we’d give raw a try.

      So how did our experiment go? Let’s just say it wasn’t easy, but we can seriously see the benefits.

      Here’s what we learned…


      First, you’re probably wondering, “What the hell does eating raw mean?” No, it does not just mean eating salads all day. Trust us, it’s not pleasant.

      Basically, eating raw means not eating anything heated above 118°. The goal is to preserve the “life force” of the food. To us, the “life force” simply means the good stuff.

      Raw foods are chock full of nutrients and enzymes, so it makes sense that raw dieters avoid processing or potentially harming those nutrients.


      We decided to give it a try to see what kind of amazing health, digestion, and energy boosts we would get from eating raw. Since we’re beginners to this whole raw thing, we started out with the basics.

      Breakfast – Turns out the easiest raw breakfasts are already things we eat – smoothies and oats! Try our recipe for this delicious Energy Boosting Smoothie Bowl to start your day right, or soak oats overnight in your favorite non-dairy milk for an easy breakfast.

      Hey, maybe this raw thing isn’t so tough!

      Lunch – One of our favorite go-to lunches is a delicious salad. Chances are, most salad ingredients are raw, but be sure to check. Those croutons, unfortunately have to go. Try making a salad with fresh greens and our delicious Winter Citrus Vinaigrette (good all year!).

      Dinner – Breakfast was easy, lunch was the usual, dinner should be easy too…. Oh wait, what should I eat? Another salad would just be boring AND who wants to eat that many greens in one day. This is where eating raw gets tough, but also super interesting. Try a delicious raw soup by blending your favorite veggies OR a raw veggie noodle dish – test out our Walnut Pesto with spiralized zucchini (aka Vegetti)! Feeling a little more adventurous? Try our delicious and surprisingly easy Raw Pesto Pizza.

      So that was a bit more complicated than we thought, but not so bad and surprisingly substantial.

      Dessert – You’ve eaten super healthy all day – you deserve a treat! Stay away from the cake, and don’t touch those oreos! …Now what? Enter stage left, Nice Cream! We told you about our love of Nice Cream (a healthy version of ice cream made from frozen bananas), and turns out, it’s raw friendly and delicious! Looking to make something more intense? Check out this Chocolate Mud Cake from @Rawspirations.

      We did it! A full day of raw eating AND it was delicious!


      So, our experience with eating raw was delicious and not extremely hard, BUT we’re definitely not thinking about taking it up full time.

      We can see why so many people are choosing to eat raw these days. With all of the amazing health benefits, we are absolutely incorporating raw choices into our diets more and more. Eating raw helps you feel healthier and gives you a natural energy boost that you can’t get from over processed and heavy foods that weigh you down.

      Our challenge to you is to give raw a try. Do it for a day, a week, or even a month. Dedicate one day a week to raw eating, or do a challenge with your friends!

      The raw food diet has been around for many years, with a recent trend picking up over the last decade more so than ever. As a means to get healthier, eat more fruits and vegetables, have more energy, lose weight, or possibly even reverse some forms of disease, many people turn to a raw food diet for the answer. While raw food may or may not do these things for all of us, it is safe to say it’s one of the easiest, healthiest ways to fit more fresh produce into our day.

      For those of you that aren’t familiar with the raw food diet, it revolves around the principle that no food is eaten that is heated above 118 degrees. Think no microwaves, ovens, or cooking on the stove top. The idea behind the diet is to preserve the “life force” of a food. Raw foods are packed with enzymes and possibly more nutrients as a result. Many are also easier to digest because enzymes help aid in digestion. Though this isn’t the case for all raw foods, one thing is for certain: raw foods are packed with dense, unprocessed nutrition that each of us can benefit from, even if we don’t go 100 percent raw.


      A raw food diet can be as simple or complex as you want, and there are no rules, counting calories, or anything else rigid unless you choose to make it so. The dishes are usually salads, smoothies, room temperature soups, raw energy bites and bars, raw soaked grain cereals, raw nut milk, and some fancier things such as raw tacos, raw lasagna, and even raw cakes and pies. There is no sugar, alcohol, animal products, caffeine, or anything else that acidifies the body eaten on the diet. It’s a way to alkalize the body with real, whole food nutrients, raw superfoods and as fresh of food as possible. You can use fancy raw food kitchen equipment such as dehydrators, a fancy mandoline or a spiralizer, but you really don’t need anything to eat raw food if you stick to the basics.

      Keep in mind that while many people find improved digestion and energy with a raw food diet, others will need a balance of cooked and raw foods. Whatever version of raw works for you, we have several ideas for raw foods and raw recipes for you to explore. Most require nothing fancy except a blender, food processor, perhaps a good chef’s knife, and a few others use raw food kitchen equipment like dehydrators and spiralizers. You can also see all of our raw vegan recipes here.

      We hope you enjoy our raw food meal plan! Give it a try and let us know what you think!


      Vegan Meal Plan: 3 Days of Detoxifying High-Raw Vegan Meals

      Marina Yanay-Triner November 2, 2016 Recipes Email Print Twitter Pinterest Facebook

      This post was most recently updated on December 4th, 2016

      This high-raw vegan meal plan is easy to follow and can be used as a yearly or bi-annual cleansing protocol. You can even do this cleanse as a family while experimenting with fun, new foods. Enjoy healthy recipes from sweet green smoothies to savory noodle dinners and even raw ice cream for lunch! During this cleanse, enjoy the fresh air and sunshine for vitamin D and engage in meditation, yoga, or deep breathing. All of these practices, in addition to the 3-day meal plan, will empower your body to clean house, emerging as a new, rejuvenated healing machine. Read about the fundamentals of a vegan diet below, followed by your 3-day meal plan!

      Veganism in a nutshell

      A vegan diet eliminates all animal products and focuses on consuming plant-based foods such as fruits, vegetables, legumes, nuts and seeds. This diet is high in fiber, low in saturated fat and rich in antioxidants, protein, iron and calcium. Studies have found veganism to be an extremely healing, disease-preventing and even disease-reversing diet.

      So what the heck is a raw vegan?

      A raw vegan diet consists of whole foods that have not been cooked or processed (fruits, vegetables, nuts, seeds and seaweeds). Raw foods are full of water – just like our body; they are nutrient-rich and highly alkaline. They nourish the body on every possible level – physical, mental, emotional and even spiritual.

      Because most of the body’s energy is directed toward digestion, consuming easier-to-digest, raw foods is very detoxifying. These foods allow the body to put its energy into cleansing and getting rid of harmful toxins. Our healing capacities are innate – all we have to do is get out of the body’s way.

      Vegan Meal Plan: Tips to remember

      1. Don’t stress out. We often put pressure on ourselves to do it all, perfectly. If you are not feeling up to it during one of the meals, switch it up. Include more cooked food if you need to. Whatever you do, never get discouraged and always start up from where you left off during the next meal.
      2. Have a support system. Whether it is in person or an online vegan group, this can be very helpful for asking questions and feeling like you are not alone.
      3. Food prep. It’s important that you read through all of the recipes before you begin to know which foods to buy, and anything you need to do a day ahead (such as freezing fruit).
      4. If you ever get hungry, snack on additional raw fruits and vegetables, which are full of water and fiber. Do not be afraid of caloric intake. Simply eat when you are hungry, and stop when you are full.
      5. Drink water. Be sure to drink plenty of H2O before, not after, your meals, for optimal digestion.
      6. Get creative.Play around with ingredients, and switch them up if you need to. Most fruit can easily be swapped for another fruit, for example.

      3-Day High-Raw Vegan Meal Plan

      Breakfast: Sweet Strawberry Smoothie

      2 cups strawberries (fresh or frozen)
      7 Medjool dates
      1 cup water
      A pinch of cinnamon, optional

      Directions: Blend until completely smooth

      Lunch: Calcium-Rich Berry Oats

      1 cup rolled oats
      1/2 cup water
      2 Tbsp. coconut nectar (you can also use coconut sugar or maple syrup to taste)
      1 cup frozen berries of choice
      3 dried figs, chopped into pieces
      1 Tbsp. blackstrap molasses
      Pinch of cinnamon and nutmeg

      Directions: In bowl or glass jar, cover oats with water and allows to sit for 5-10 minutes so that they can soften. Add sweetener of choice, molasses and spices and mix well. Top with dried figs and berries. You can also keep this in the fridge overnight and eat in the morning as well!

      Snack: Raw Vegan Hummus & Veggies

      1 tbsp. raw (unroasted) tahini
      1 tbsp. raw chia seeds
      Juice from 1 lemon
      1 large bell pepper
      1/2 large zucchini
      2 cloves garlic
      1/2 cup of water
      Spices to taste: paprika, cumin, onion powder and good quality sea salt
      Veggies for dipping

      Directions: In blender, combine all ingredients (except veggies for dipping) until smooth. Serve immediately or take it to go!

      Dinner: Eggplant Mini Pizzas


      2 large Italian eggplants
      Chicken seasoning (check the ingredients to see that it only contains herbs)

      2 cups oats
      1 cup sauerkraut
      Juice or water (if using water, be sure to add a bit extra salt to taste)
      Pinch of black pepper
      2/3 cup nutritional yeast flakes
      2 Tbsp. chickpea miso paste
      1 red pepper, seeded
      Juice from 1/2 a lemon
      1 tsp. garlic powder
      1 tsp. turmeric powder

      Tomato sauce
      3 cups tomatoes of your choice, chopped
      1 cup sun-dried tomatoes, soaked ahead of time for 30 minutes if very dry (make sure ingredients say only tomatoes and sea salt)
      2 cloves garlic
      Italian herbs to taste
      1 tbsp. onion powder
      1/2 cup basil
      1 date

      Directions: For the crust, preheat oven to 425 degrees F. Cut eggplant into medium-thickness rounds (the thickness doesn’t matter much the thinner the quicker they’ll cook). On baking sheet, lay eggplant flat and sprinkle with chicken seasoning. Bake for about 15 minutes and stop when they start to turn slightly brown.

      For the cheese, blend all ingredients until smooth and spread on top of cooked eggplant. Bake for another 7-10 more minutes. (This is optional – you can also just eat the cheese uncooked.)

      For the sauce, blend all ingredients. Take eggplant out from oven and smother with the raw tomato sauce. Sprinkle with black pepper and fresh basil!

      *Prep for the next day: Be sure to peel and freeze a couple bunches of very ripe, cheetah-spotted bananas to have for the next few days; also soak 1 cup of cashews in filtered water, to cover.

      Day 2

      Breakfast: Simple Green Smoothie

      3-4 ripe bananas (with black spots on them – you can use fresh or frozen)
      2 Medjool dates
      1-2 cups spinach
      1 cup water or raw coconut water

      Directions: Blend until smooth

      Lunch: Raw Vegan Very Berry Ice Cream

      3 very ripe, frozen bananas
      2 Medjool dates
      1 cup frozen berries of your choice

      Directions: Peel and freeze very ripe, brown-speckled bananas overnight. In a high-speed blender, combine bananas, dates, berries and a tiny splash of water. If using a food processor, omit water. Continue to process or blend until soft-serve ice cream consistency is reached.

      Snack: Your favorite fruit

      It’s REAL fast food! Eat as much as you need to get full.

      Dinner: High–Raw Vegan Cauliflower Alfredo Pasta


      4 small or 2 medium zucchinis
      3 cups mixed greens, roughly chopped

      1/2 head medium cauliflower, or 2 1/2 cups steamed cauliflower
      1 cup raw cashews, soaked for at least 8 hours
      2 tbsp. lemon juice
      2 tbsp. chickpea miso (or organic soy miso)
      1/2 tsp. turmeric
      A few pinches black pepper
      4 tsp. nutritional yeast
      2 tsp. garlic powder
      4 tsp. onion powder

      Directions: For the pasta, use a spiralizer to make noodles out of your zucchinis. You can also use a regular potato peeler to make noodles by simply peeling the zucchinis, using the strips as your noodles. For the sauce, steam cauliflower for about 20 minutes, or until soft. Place steamed cauliflower in large bowl cold water to cool. Blend all ingredients, adding cauliflower first, in blender until smooth. Mix noodles with sauce and garnish with extra black pepper, heirloom tomatoes and mixed greens.

      *Prep for the next day: soak 1 cup walnuts overnight in filtered water, to cover. Freeze more bananas if needed.

      Day 3

      Breakfast: “Caramel” Smoothie Bowl

      2 persimmons (if in season)
      4 ripe, frozen bananas
      2 Medjool dates
      1 tbsp. hemp seeds
      1/4 cup water or raw coconut water

      Directions: Blend all ingredients until completely smooth. Pour in bowl and add your favorite toppings like raw mulberries, hemp seeds, chia seeds and fresh fruit.

      Lunch: Bruschetta Salad

      3-4 medium tomatoes of your choice
      1 large handful basil leaves
      1/4 red onion
      1 clove garlic, minced
      Juice from 1/2 a lemon
      Sea salt and black pepper, to taste

      Directions: Chop tomatoes and red onion into thin rounds. Chiffonade the basil by placing leaves on top of one another, rolling them tightly, and making thin slices. Mix and sprinkle with garlic, sea salt, lemon and pepper.

      Munch on your fruit of choice, as much as you need to feel full. You can even blend a few up if you’re craving another smoothie!

      Dinner: Raw Vegan Tacos with Guacamole and Walnut “Meat”


      1 avocado, perfectly ripe
      1 small tomato, chopped thinly
      2 Tbsp. white or purple onion, chopped thinly
      1/4 cup fresh cilantro
      1 clove garlic, pressed
      1/2 cucumber, chopped thinly
      1/2 bell pepper, any color you’d like, chopped thinly
      Splash lemon juice
      Pinch sea salt
      Pinch turmeric, cumin and chili powder if you like spicy!

      Raw Taco meat
      1 cup raw walnuts, soaked overnight
      2 Tbsp tamari
      1 tsp ground cumin and 1 tsp ground coriander

      Cabbage leaves, to use as a shell

      Directions: For guacamole, cut avocado in half. Remove pit and use spoon to scoop out entire avocado into bowl. Mash avocado with fork. Beat mixture as if you’re beating eggs. Add salt and spices. Beat shortly again. Add the remaining ingredients, lemon juice first, and mix.

      For walnut meat, pulse all ingredients in a food processor until crumbly and resembles texture of ground meat. Use red or green cabbage leaves, or romaine leaves, as the taco shell. Stuff with guacamole, taco meat and raw vegan sour cream if you wish. Add sprouts of choice on top for extra nutrition, protein and flavor.

      If you enjoy these wonderful meals and want to incorporate more raw foods into your diet, or perhaps you are ready to go raw vegan for a full week, download Soul in the Raw’s FREE 1-week raw vegan meal plan.

      Marina Yanay-Triner

      Marina Yanay-Triner of Soul in the Raw is a high-raw vegan blogger, recipe creator, and health coach. Marina went vegan over 6 years ago as a result of her mother’s healing story from a cruel and painful bladder disease, and was able to heal her own extreme PMS symptoms, broken digestion, and grow a new connection with her own body. Marina creates recipes for busy people that are easy, quick, simple and satisfying. Her food is unprocessed, oil-free, and packed with flavor! She is the author of an online course called “The Effortlessly Flavorful Vegan Kitchen”. You can download Marina’s 2-week, whole food plant-based meal plan and grocery list at www.soulintheraw.com/whole-food-plant-based-vegan-meal-plan-grocery-list.

      Marina Yanay-Triner of Soul in the Raw is a high-raw vegan blogger, recipe creator, and health coach. Marina went vegan over 6 years ago as a result of her mother’s healing story from a cruel and painful bladder disease, and was able to heal her own extreme PMS symptoms, broken digestion, and grow a new connection with her own body. Marina creates recipes for busy people that are easy, quick, simple and satisfying. Her food is unprocessed, oil-free, and packed with flavor! She is the author of an online course called “The Effortlessly Flavorful Vegan Kitchen”. You can download Marina’s 2-week, whole food plant-based meal plan and grocery list at www.soulintheraw.com/whole-food-plant-based-vegan-meal-plan-grocery-list.

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