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!
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.
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.
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.
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.
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!
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.
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.
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:
Day 1
Lunch: Loaded Avocado
Using a spoon, carefully remove the ½ 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
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.
DON'T FORGET TO PREP YOUR CHIA PUDDING FOR TOMORROW MORNING
Day 2
Breakfast: Berry Cobbler Chia Pudding (prepped from last night)- loosely based on my recipe for Overnight Oats
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 ½ cup of homemade milk, only 1 tablespoons chia seeds, ½ cup oats and 2/4 cup hemp seeds. everything else stays the same).
Lunch: Tomato Avocado Stacks
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.
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
Simply dip your apple slices in the date paste!
Day 3
Lunch: Massaged Kale Salad
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
Snack: Shamrock Chip Shake (who cares if it's not March, it's good!)
DON'T FORGET TO PREP THE POPSICLES FOR TOMORROW
Day 4
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
Fill collard leaves with ingredients, roll up like a taco or burrito and dip into chili taco crema
Day 5
Breakfast: Protein Coffee Smoothie (jar was prepped on day 3, see recipe to make)
Lunch: Mango Avocado Salsa Salad
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
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
Mix the two and enjoy!
Snack: Eat 1 Blueberry Mango Banana Breakfast Pop, prepped on Day 3 (not just for breakfast!)
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!
Feed your body with five whole days of fresh, healthy and delicious raw vegan recipes! Everything is easy to throw together and super satisfying.