4-Day Raw Food Diet Meal Plan for Newbies

Raw Food Diet

A raw food diet is a mainly vegan way of eating that uses raw or gently heated foods. Because no cooking takes place, a raw food meal plan may look very different than a traditional diet. Try using these four meal plans as a way to jump start your raw food eating. If you need help downloading the printable meal plans, check out these helpful tips.


Start with a fruit smoothie or green smoothie, containing these ingredients:

  • Four or five cups fresh fruit and green vegetables
  • Ice
  • Two to three cups water
  • Optional: add one raw egg


  • Raw nuts
  • Fresh fruit such as oranges, apples or pears


Eat a large salad based on these foods:

  • Green leafy veggies
  • Three celery stalks
  • Two large tomatoes
  • Any color bell pepper
  • Avocados
  • Sunflower seeds

You can drizzle on salad dressing made of cold-pressed olive oil and/or freshly squeezed orange juice.


  • Four cups berries or pineapple or three peaches


Have a spinach salad with the following:

  • Baby spinach leaves
  • Romaine lettuce
  • Cucumbers
  • Tomatoes
  • Green onions
  • Orange segments

Pair with freshly-made vegetable juice containing mostly green veggies.

Dessert or Evening Snack

  • 10 raw pecans or walnuts
  • Banana

Day Two



Start your day with fresh juice made from:

  • Two apples
  • One cup of spinach
  • Two carrots

Enjoy your juice with 10 - 20 macadamia nuts.


  • Two mangos


Eat a salad made of the following:

  • Cucumber
  • Tomato
  • Zucchini
  • Avocado

Drizzle freshly-squeezed orange juice on top as dressing.


  • Two oranges


Try a bowl of cold soup containing these ingredients blended together:

  • Two avocados
  • Half a peeled cucumber
  • 1/2 cup fresh lime juice
  • 2 teaspoons ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 cup water

Top the soup with a "cream" made of these ingredients blended together:

  • 1 cup cashews
  • 1 tablespoon lemon juice
  • 1 tablespoon raw, unfiltered apple cider vinegar
  • 1 cup water

Pair with one quart (one liter) of freshly made vegetable juice containing green vegetables, along with various fruits.

Dessert or Evening Snack

  • 30 - 40 berries

Day Three

Young coconuts


Try a creamy and sweet breakfast made of the following:

  • One young coconut blended into a cream
  • 1 cup fresh, hulled strawberries

Pour the cream over the strawberries and enjoy.


  • Two apples
  • Two ribs of celery


Try a rich, creamy smoothie that has a slight taste of chocolate and nuts. Blend together these ingredients:

  • Two bananas
  • 1 tablespoon raw almond butter
  • 2 tablespoons raw cocoa butter
  • 1 cup of ice


  • Two persimmons
  • Assorted green leafy vegetables


Enjoy a dinner made of coated zucchini sticks. Star with two peeled and sliced zucchinis, coated in the following ingredients, and dehydrate:

  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoons nutritional yeast
  • Salt and pepper to taste

Dessert or Evening Snack

  • Two mangos
  • 10 raw pecans

Day Four



  • 30 - 40 berries
  • One avocado


  • Two oranges
  • Assorted greens


Enjoy a salad for lunch that includes the following:

  • Leafy greens
  • Avocado
  • Green apples
  • Raw, rice vinegar for dressing

Finish your salad off with freshly squeezed fruit and vegetable juices.


  • 1 cup sunflower seeds


Try a raw pizza made with an almond crust. The crust includes these ingredients:

  • 2 cups of ground almond meal
  • 1 cup of ground flax seeds
  • 1 tablespoon oregano
  • 1 teaspoon cumin
  • 1 cup water
  • 1 tablespoon olive oil

Mix together the ingredients; then form into mini pizzas and dehydrate. Top with your favorite raw vegetables.

A Balanced Diet

The raw food diet allows for lots of fruit and vegetables, and gets protein from nuts and seeds. Green leafy vegetables are high in iron and calcium, while a variety of produce provides vitamins and minerals as well as carbohydrates. Avocados, oils, nuts and seeds all provide necessary fats. Try following these meal plans, or mix them up to create your own meal plan and find balance in a raw food diet.

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4-Day Raw Food Diet Meal Plan for Newbies