Raw Diet Meal Plan

By: Ron Lagerquist

The finest breakfast, lunch and supper meals, that are both healthy and tasty.

Raw Diet Meal PlanIt feels a bit silly putting together a raw diet meal planner. After all, a handful of raw nuts, a banana and orange make a great lunch. A bowl of fruit is not just a snack, but a meal. However, because of the restrictive nature of a raw diet, I will suggest meals that you may not have thought of. This is not as much for nutritional benefit but to add the psychological boost of variety and choice. Often we quit when we feel like choices have been removed. Keep in mind, raw meals are by nature simple, easy to make, and full of color and taste. 


Oatmeal Soak whole oats overnight, warm, add pinch of salt and Sucanat to taste.

Fruit salad Many recipes into one with endless combinations. Chop your choice of fruit, add vanilla yogurt, or scoop of frozen pineapple juice concentrate, or coconut milk. You can also add shredded dried or fresh coconut.

Sprout bread Found in health stores. Baked on very low heat, sweet with cake-like texture. My favorite is Manna Raisin Carrot. Warning: very high in calories, easy to overeat.  Great raw food if anticipating high energy output.

Raw power protein cereal Blend the following in a coffee grinder until powdered: 1 tbsp. flax seeds, 2 tbsp. sesame seeds, 2 tbsp. sunflower seeds and 5 almonds. (of course all raw)  Add honey and small amounts of hot water (not boiling). Mix until desired consistency. Slice banana on top with a sprinkle of Sucanat or honey. Can also add raw pumpkin seeds or replace bananas with raisins. Mix and match to make your own blend. A highly concentrated, filling food. Eat slowly, chew well.

Homemade raw trail mix Two or three handfuls of this concentrated food with fruit provide a great start for the day. Here are some suggested raw ingredients: chopped dates, raisins, dried apricots, cashews, sesame seeds, filberts, pumpkin seeds, walnuts, shredded coconut, chopped figs, dried currants, dried banana chips, almonds, sunflower seeds, brazil nuts, whole oats, dried apple. Makes a convenient fast food.


Avocado dressing for cut veggies Examples of avocado-friendly flavors are: maple syrup, steak sauce, natural jam, lemon, Sucanat, ketchup, bean sauce, salsa, miso, lemon pepper, Worcestershire sauce, low-salt soy sauce, garlic and onion powder, to mention a few. Simply blend together. I find a hand blender works best. Here is my favorite recipe:

1 ripe avocado
1 tbsp. honey
½ tbsp. lemon juice
1 tsp. garlic powder
½ tsp. onion power
sea salt to taste

Blender smoothies Many recipes blended into one. Suggestions are your choice of any fruit. Try flavoring with cinnamon, yogurt, coconut milk, or almond butter. For extra caloric punch add avocado, figs, dates and raisins. A handful of ice cubes will thicken into a refreshing drink on hot days.

Banana almond butter dip Easy and fast. Stand at counter, add small dab of almond butter after each banana bite. Cleanup is a peel and knife. Done like dinner!

Raw corn Barefoot in kitchen, husk a cob of corn and eat. You have got to try this, it tastes great. No salt, butter, muss or fuss.

Romaine and nori roll-ups Diced avocado, alfalfa sprouts, a nori (edible seaweed) sheet, chopped green onion, shredded carrot, romaine, diced tomato. Mix together all but nori and lettuce. Place a nori sheet on a romaine lettuce leaf and top with a scoop of the vegetable mixture. Roll up and secure the bundle together with toothpick.

Nut milk shake Add a half-cup of water to raw cashews and blend until smooth. Add 2 more cups water, 2 tbsp. honey, ½ tsp. vanilla extract and 5 ice cubes and continue blending. Very filling.


Fruit and nut salad Mix diced apples, diced celery, grapes and chopped walnuts. Puree bananas and pour over, stir, and enjoy. Sprinkle Sucanat on top.

Versatile veggie salad combos There is a wealth of raw materials you can combine to produce a filling, delicious salad.  All manner of greens and sprouts, topped with raw nuts and salad dressings homemade from cold-pressed oil. While eating, just think of the cleansing, healing nutrients you are feeding every cell.   

Carrot-raisin salad 3 lb. carrots1 cup of raisins½ can frozen pineapple concentrateFinely grate carrots, add pineapple concentrate and raisins. Allow to stand in refrigerator overnight.

Raw tomato soup Blend roma tomatoes with your favorite spices. Warm and eat or add favorite vegetables. Suggested additions: garlic cloves, basil, onion, sea salt, flaked yeast, simulated chicken base

Fresh veggie juice For a challenge, try just having a few glasses of veggie juice as a supper meal. A great way to encourage detoxification during a good night’s sleep.


Fruit, nuts, dried fruit A bag of prewashed, peeled fruit, raw nuts or dried fruit in the passenger seat is a great drive-through deterrent.

Sweet potato pudding Blend ½ cantaloupe, ½ sweet potato, 3 tbsp. sucanat, 5 ice cubes and pinch of cinnamon. The flavor is somewhere between pumpkin pie and chocolate pudding. Great treat.

Related Article: Why A Raw Diet?

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Your Comments
this is what I looking for, thank you very much
Been looking for a good raw vegan meal plan. I'll tweak it a bit, but you definitely shared things I hadn't thought of before. Thanks for creating this!
thank you! so helpful!
Sarah Williamson
I will be adding these to my meals daily, thanks for sharing.
Very high on the yin side of things here- lots of fruit, carbs, etc. Not everyone will do well on that kind of diet. In fact over time, no one will. I would suggest trying to eat more yang vegetables- these include root vegetables such as carrots, parsnips, beets. Nuts and seeds are good, raw fish, also raw eggs are good. Wash them first in the shell, and you will be safe.
Great ideas! I have been looking for something like this for a while now, I am going to print it off and bring it to the grocery store with me as a shopping guide. Thanks :)
Shawna H
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