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Raw Vegan Meal Plan: How to Follow a Raw Vegan Diet
Jagatheesan Chandrasekharan, [Aug 16, 2022 at 12:33 AM]
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help you, I’ve pulled together the best grow your own resources online,
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There are 22 categories here, some of which have multiple …
to Plant carrots in Pots. Choose the 12-15โฒ deep pots for carrots
growth. Choose a fertilizer with less nitrogen and more potassium and
phosphate. Dig and place seeds 1.25cm deep in the soil. Gently place the
seeds in the soil and place the pot in complete sunlight. Proper water
is necessary for proper growth.
author has been gardening for over 15 years. She now advises small
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resources for gardening aimed at new gardeners without experience, she
decided to help all those who have never done gardening in their life,
writing this guide written in a simple way and truly suitable for
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1: In a glass sprouting jar or a mason jar (with cheesecloth and an
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9, 2021Breakfast: Raw oatmeal (soaked overnight) with homemade nut
butter, apple slices and cinnamon. Lunch: Tomato, basil and avocado
salad. Slice the tomatoes and avocados into disk-shaped pieces. Top with
basil and a drizzle of cold-pressed olive oil. Dinner: Raw zucchini
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Plant 12 i
By Amanda A. Kostro Miller, RD, LDN
Post date
While you may be familiar with vegan diets and even raw food diets, have you ever considered combining the two?
The โraw vegan dietโ blends these concepts to create a plant-based, raw vegan meal plan with lots of whole foods.
Letโs explore the basics, benefits and drawbacks of the raw vegan
diet to see if itโs appropriate for you. Then you can try out this diet,
starting with a 7-day raw vegan meal plan below.
Raw Vegan Diet Overview
As mentioned, the raw vegan diet combines concepts of โraw food
eatingโ and veganism. Below is a table that shows the components of the
raw vegan meal plan.
Raw Vegan Diet Philosophy
| Raw Food Diet Principles | Vegan Diet Principles |
|---|---|
| Eat only raw, uncooked foods like fruits, vegetables and nuts | Avoid all animal foods like meat, poultry and seafood |
| Emphasize unprocessed foods like soaked grains and fresh juices | Avoid all animal-based foods like milk, butter, gelatin, honey and eggs |
| Eat lots of simple, whole foods | Avoid foods that contain animal ingredients and/or animal-based ingredients |
| Avoid refined sugars, packaged snack foods and bakery items | Eat only foods that come from plants, nuts and seeds |
| Raw foods contain more nutrition than cooked foods (allegedly) | Use alternative dairy sources like almond milk, soy milk and vegan cheese |
A big benefit of the raw vegan diet is that itโs high in fruits,
vegetables, grains, nuts and seeds. It also emphasizes limiting
processed foods for whole, more natural foods.
Is a raw vegan diet safe?
Before you jump straight into a raw vegan meal plan, there are
important things to consider. This diet is not suitable for everyone.
Talk to your healthcare team prior to starting.
Raw Vegan Diet Drawbacks
| Raw Food Diet Issues | Vegan Diet Issues |
|---|---|
| Thereโs little evidence to support that raw foods have more nutrition than properly cooked foods. 4 | Can put you at risk for nutrient deficiencies in protein, calcium, B12, iron, and vitamin D. 3 |
| Not cooking food to proper temperatures can put you at risk of foodborne illness. 2 | Not necessarily healthier than a diet that includes animal-based foods. |
| Should not be consumed by people with a compromised immune system. | Wonโt make you lose more weight than a non-vegan diet (even vegan diets need a calorie restriction). |
| Requires strict, safe food handling like washing your hands, cleaning your produce and avoiding cross-contamination. 1 | Need lots of planning to make it a well-rounded diet with complete nutrition. |
How to Follow a Raw Vegan Diet
Letโs go over what you need and how to get started. Plus, donโt forget about our 7-day raw vegan meal plan below!
Step 1: Load Up on Vegan Foods
The best way to do this diet is to make sure youโre well-equipped
with nutritious foods. The more variety, the more complete your
nutrition profile will be. Any good vegan diet (and especially a raw
vegan meal plan!) should be rich in:
- Fresh fruits
- Plain, frozen fruits
- Fresh vegetables
- Plain, frozen vegetables
- Dried fruits and vegetables
- Nuts and nut butter
- Seeds
- Whole grains (such as quinoa)
- Legumes (such as beans)
- Soy (such as edamame)
Step 2: Store Your Foods Properly
Youโre supposed to eat uncooked food while on a raw vegan meal plan. But, donโt just leave stuff on your countertop.
Make sure you store items in the fridge, freezer or at room temperature, depending on the food. Hereโs a handy fruit and vegetable storage guide!
Step 3: Wash Your Hands and Surfaces Before Prepping
Cooking helps to kill certain bacteria, but since the goal is to
consume raw food, youโll have to minimize contamination risk in other
areas.
Wash your hands and cooking surfaces before, during and after meal prepping.
Step 4: Properly Wash and Prep Your Food
Hereโs another safeguard against foodborne illness. Many fruits and
vegetables should be properly rinsed and cleaned prior to eating.
Contaminants from animals, soil, water โ and even bacteria on
someoneโs hand โ can end up on your produce. Thatโs why itโs really
important to wash your produce before cutting and peeling. Otherwise,
bacteria can enter through a cut in the fruit or vegetableโs skin!
Some quick washing tips from the FDA: 1
- Rinse produce before peeling and cutting
- Only use clean, running water to rinse (no soap or soaking)
- Cut away bruised areas
- Use a vegetable brush for tough and firm produce like melons and apples
- Dry produce with a clean towel or paper towel
- Remove outer leaves of leafy vegetables like cabbage
7-Day Raw Vegan Meal Plan
Want to try the raw vegan diet? Hereโs a simple raw vegan meal plan
to help you get started. Remember: A true raw diet involves no heating
or cooking your meals, so if you want to follow a raw vegan meal plan
donโt use heat when making your meals.
Day 1
Breakfast: Chia pudding with fresh sliced peaches and raspberries. Add cinnamon, nutmeg and walnuts if desired.
Lunch: Salad bowl with julienned carrots, cabbage
and zucchini. Add edamame and bell peppers. Drizzle with cold-pressed
avocado oil and sesame seeds.
Dinner: Raw miso soup with marinated mushrooms, dried wakame and blended cashews for creaminess.
Snack: Mixed nuts.
Day 2
Breakfast: Cobbler with a crust made from ground
almonds, coconut oil and dates (all blended in a food processor). Add
mango and garnish with mint leaves and agave.
Lunch: Raw carrot zoodles topped with homemade peanut sauce, ginger and lime.
Dinner: Riced cauliflower sushi wrapped in raw nori.
Snack: Fresh fruit.
Day 3
Breakfast: Banana โsushiโ (sliced banana) topped with nut butter, seeds and goji berries.
Lunch: Creamy gazpacho made from soaked cashews,
coconut milk and cucumbers (all blended). Add lemon juice, garlic and
other spices. Garnish with pine nuts.
Dinner: Stuffed avocado halves with chickpeas, cucumber and soaked quinoa.
Snack: Apple with homemade nut butter.
Day 4
Breakfast: Fruit skewers with pineapple, strawberries and melon. Dip into maple syrup, honey and/or chia seed pudding.
Lunch: Lettuce boats filled with avocado, tomatoes,
alfalfa sprouts, julienned carrots and shredded cabbage. Add a dollop of
homemade lemon-tahini dressing.
Dinner: Cauliflower rice with raw veggies and edamame. Top with lime juice and cold-pressed oil.
Snack: Banana โniceโ cream (frozen banana blended with non-dairy milk).
Day 5
Breakfast: Smoothie made with banana, pineapple, non-dairy milk and ground flax seeds.
Lunch: Stuffed peppers (or mini peppers) with thick garlic, lemon and cashew schmear.
Dinner: Zoodles with avocado pesto sauce.
Snack: Homemade hummus with veggies.
Day 6
Breakfast: Raw oatmeal (soaked overnight) with homemade nut butter, apple slices and cinnamon.
Lunch: Tomato, basil and avocado salad. Slice the
tomatoes and avocados into disk-shaped pieces. Top with basil and a
drizzle of cold-pressed olive oil.
Dinner: Raw zucchini lasagna with tomato, hummus and pesto.
Snack: Dried fruit with nuts.
Day 7
Breakfast: Peanut butter and banana smoothie with homemade nut butter, frozen banana, unsweetened cocoa powder and soy milk.
Lunch: Veggie lettuce wraps with savory dipping sauce.
Dinner: Raw veggie pizza. Blend the crust with
ground pumpkin seeds, hemp seeds, sunflower seeds, walnuts, water and
lots of seasoning. Spread on a pesto blend and add raw veggies like
tomato and soaked mushrooms.
Snack: Raw flaxseed crackers with guacamole.
This simple raw vegan meal plan is a great start for anyone looking
to try a raw and vegan diet. If youโre interested in other raw diets,
check out our raw food detox diet guide.
Article Sources
- Food and Drug Administration. 7 tips for cleaning fruits, vegetables. FDA website. Published June 10, 2018. Accessed February 3, 2021.
By Amanda A. Kostro Miller, RD, LDN
Amanda A. Kostro Miller is a Registered Dietitian from Chicago with
experience in nutrition counseling, weight loss and medical nutrition
therapy. Early on in her career, she worked with United States
veterans, patients with eating disorders and those with a variety of
acute and chronic diseases. She currently writes nutrition content for
websites, blogs and medical software. Amanda also creates podcasts, meal
plans and weight loss guides for a variety of audiences.
Aside from nutrition, Amanda is a military wife and technically-trained professional dancer who performs worldwide.
