30 Day Raw Food Diary

Since I am often asked what I eat on the raw food diet, I have logged  here what I ate for 30 days as a food journal to give you a clear idea how one can enjoy raw foods all day.  You can also follow me on Instagram at justglowingwithhealth, to see what I am eating throughout the week.

Raw Food Diet Days 1-10

Day 1: Breakfast

Fresh fruit bowl: 1 carton of each strawberries, blueberries and raspberries with fresh mint.

Day 1: Lunch

32 ounces Pitaya Mango Smoothie: Pitaya (dragon fruit), frozen mango, fresh pineapple with fresh fruit.

Day 1: Dinner

20 ounces green juice: Kale, celery, lemon, ginger, green apple followed by Jicama Carrot Herb Salad: 1 jicama, carrots, celery, mint, basil and cilantro with citrus dressing.  Citrus dressing: juice of lemon, lime, blood orange.

Day 2: Breakfast

32 ounce Sweet Tangy Juice: Pomegranate, pears, red apples, lime.

Day 2: Mid-morning Snack

10 medjool dates with 16 ounces coconut milk.

Day 2: Lunch

Marinated pineapple veggie wraps with sour cream: Romaine lettuce, pineapple, zucchini, corn, red bell pepper, cilantro, coconut amino’s, chili powder, fajita seasoning.  Sour cream: cashews, lemon, water.

Day 2: Dinner

Fiesta Kale Salad: kale, corn, tomatoes, cilantro, yellow & orange bell pepper, avocado.  Dressing: lime juice, cumin avocado, water, jalapeño.

Day 3: Breakfast

48 ounces Sweet Green Smoothie: 7 banana’s, medjool dates pitted, coconut water, gojii berries.

Day 3: Lunch

Chipotle bell pepper soup with mixed green salad topped with cashew cream dressing.

Day 3: Mid-Day Snack

Herbed cashew cheese over dehydrated crackers, topped with sun-dried tomatoes.

Day 3: Dinner

Greens of choice, shredded carrots, red bell pepper, chioga beets, okra with citrus avocado dressing.

Day 4: Breakfast

48 ounce Lemon Berry Bliss Fruit Smoothie: Frozen mixed berries, lemon, mint, bananas, water.

Day 4: Lunch

Mango Salad over bed of spinach and romaine lettuce.

Day 4: Dinner

Zuchhini Noodle Pasta Alfredo

Day 5: Breakfast

48 ounces Banana Grape Green Smoothie: Green grapes, kale,bananas, almond milk, topped with mulberries.

Day 5: Lunch

Mango soup with a mixed green salad with cherry tomatoes and cut up mango.

Day 5: Mid-Day Snack

Fresh strawberries

Day 5: Dinner

Large Zesty Green Leaf Salad: Fresh basil, parsley, green leaf lettuce with arugula, persian cucumbers, cherry tomatoes, yellow bell pepper, raw pine nuts, and green onion with fresh orange juice, lime juice, mint and garlic blended together as dressing.

Day 6: Breakfast

32 ounce Green Energy Juice: Kale, parsley, celery, golden beet, lime, oranges.

Day 6: Mid-Morning Snack

Blueberries

Day 6: Lunch

Cabbage Wraps filled with zesty broccoli salad with lemon tahini dressing.

Day 6: Dinner

Large Green Salad made with Romaine, cabbage, endive, chopped zucchini, mushrooms, bell pepper and topped with homemade guacamole.

Day 7: Breakfast

32 ounce Pineapple Coconut Green Smoothie Bowl: Spinach, pineapple, coconut milk, mangoes, topped with fresh berries and cinnamon.

Day 7: Dinner

Large Massaged Kale Salad with cheezy chipotle dressing. Salad filled with cherry tomatoes, bell pepper, and corn.

Day 8: Lunch

48 ounces Tropical BerrySsmoothie: Frozen mixed berries, young Thai coconut (flesh and water), mangoes.

Day 8: Mid-Day Snack

Ginger bread truffles

Day 8: Dinner

Blended Salad Soup: 1 head of Romaine lettuce, tomatoes, jalapeño, cilantro, celery, onion, garlic, lemon juice, lime juice.

Day 9: Breakfast

32 ounce Pineapple Fiesta Juice: Pineapple, jalapeño (seeds removed), kale, lime, cilantro and celery.

Day 9: Lunch

Veggie wraps.

Day 9: Dinner

48 ounce Avocado Cucumber Soup: Avocado, cucumber, celery, thyme, garlic, lemon, orange heirloom tomatoes.

Day 10: Breakfast

Large bowl of Fruit Cereal with Homemade Creamy Coconut Milk.

Day 10: Dinner

Large kale avocado salad.

[opt_in]

Just for the record I am not 100% raw 100% of the time, I am mostly raw.  I do my best and come close a lot of the time.  Before getting started I do want to advise you that the average person requires a minimum of 1800 calories a day so please make sure you are eating enough.  If you need help getting an idea of how much food that would be on a raw food diet here are two apps you can use to count your calories until you are used to eating the proper amounts: FitDay.com and Cronometer.com.

Raw Food Diet Days 11-20

Day 11: Breakfast

48 ounces Berry Mango Smoothie: Frozen wild blueberries and raspberries, fresh mango and pineapple, coconut milk, topped with frozen fruit.

Day 11: Lunch

Mono meal of bananas (I eat about 7)

Day 11: Mid-Day Snack

16 ounces fresh squeezed orange juice.

Day 11: Dinner

Citrus Chopped Kale Salad

Day 12: Breakfast

48 ounces Green Dream Smoothie: several bananas, frozen mango, dates, coconut water, spinach.

Day 12: Lunch

Raw Vegan Apple Pie.

Day 12: Dinner

Zucchini noodles with Pasta Marinara. Marinara: Cherry tomatoes, sun-dried tomatoes, fresh rosemary, fresh oregano, garlic, one medjool date.

Day 13: Breakfast

64 ounces blended watermelon with fresh basil

Day 13: Lunch

Orange “Chocolate” Pudding: Several bananas, dates, carob, splash of orange juice.

Day 13: Mid-Afternoon Snack

Date pistachio coconut bars: medjool dates, pistachios, macadamia nuts, shredded coconut, chia seeds, dried cranberries

Day 13: Dinner

Italian Cauliflower Rice on top of a bed of greens (omit olives, not raw)

Day 14: Breakfast

Pitaya Smoothie Bowl: Pitaya (dragon fruit), bananas, frozen mango, ginger

Day 14: Dinner

Huge green salad: cucumber, green grapes, celery, green onion, avocado, baby sunburst squash, and mixed baby greens.  Dressing: orange juice, lime juice, fennel, mint, avocado

Day 15: Breakfast

32 ounces beet lemonade: beet, pineapple, mint, purple kale, lemon

Day 15: Mid-Morning Snack

Persimmons

Day 15: Lunch

Raw vegan mac & cheeze with kelp noodles (or zucchini noodles) and mixed greens salad.

Day 15: Dinner

Large massaged kale salad filled with grapefruit, oranges, dried cranberries, fresh dill and chives. Dressing: cashew cream.

Day 16: Breakfast

32 ounce Chai chia berry parfait: for the berry layer blend frozen mangoes, frozen berries, banana, small amount of coconut milk

Day 16: Lunch

Lemon cilantro hummus with cut up veggies: celery, zucchini, cucumbers, bell peppers, broccoli. Hummus made with zucchini, raw tahini, cumin, lemon, cilantro, garlic powder.

Day 16: Dinner

Large green leafy salad with mixed veggies: Romaine, spinach, celery, carrots, cherry tomatoes, pine nuts, cucumbers, green onion, crumbled dehydrated cracker with a lemon cumin dressing.

Day 17: Breakfast

32 ounce Green Juice Elixir: Pineapple, cucumber, basil, celery

Day 17: Mid-Morning Snack

Strawberries

Day 17: Lunch

Lettuce Tacos with raw vegan taco meat

Day 17: Dinner

Broccoli Veggie Salad topped with tahini ginger dressing. Veggies: Zucchini, bell pepper. Dressing: tahini, lime, ginger, garlic, water blended.

Day 18: Breakfast

Green Glow Juice: Dandelions, broccoli, celery, romaine lots of fresh mint, lemon

Day 18: Lunch

Pecan brownies with coconut chocolate frosting Brownies: Pecans, dates, raisins, carob Frosting: coconut cream, carob, vanilla

Day 18: Dinner

Zucchini Noodles with Not-Peanut Sauce over a bed of spinach. Not-peanut sauce: raw almond butter, tamarind sauce, ginger, orange juice, lime juice, water, piece of a jalapeno. Topped with carrots and cilantro.

Day 19: Breakfast

Banana ice cream (frozen bananas blended) topped with freeze dried raspberries.

Day 19: Dinner

Creamy Alfredo Pasta

Day 20: Breakfast

48 ounces strawberry mylk shake: Frozen strawberries, coconut milk, bananas dates

Day 20: Mid-Morning Snack

Fruit bowl change to photo of fruit in coconut

Day 20: Dinner

Rainbow Salad: Romaine, Alfalfa sprouts, shredded beets, shredded carrots, radishes, portobello mushroom, cucumber with a lemon tahini dressing.

On the low-fat raw food diet, there is no calorie or carb counting  (other than what was just mentioned) this is a diet of abundance.  I typically do not do a lot of snacking between meals since I usually try to get enough calories to satisfy me per meal.  However, I included a variety of snacks here to give you ideas should you get hungry between meals. That is why I do not put exact portion sizes here, it is adaptable to you as an individual and your caloric needs.

Raw Food Diet Days 21-30

Day 21: Breakfast

Breakfast Strawberry Ginger Gelato: frozen bananas, frozen strawberries, ginger, beet, splash of lemon juice

Day 21: Dinner

Veggie Salad with Pesto: Romaine, radishes, cherry tomatoes, jalapeno, cilantro. Avocado arugula pesto: avocado, arugula, garlic, lemon juice, basil

Day 22: Breakfast

Apple cinnamon oatmeal with pomegranates and strawberries.

Day 22: Lunch

Fresh strawberries and a 32 ounces Strawberry Cherry Bliss Smoothie: fresh strawberries with green tops, frozen cherries, blood oranges, dates, water

Day 22: Mid-Day Snack

Cut up apples with raw almond butter

Day 22: Dinner

Persimmon Apple Kale Salad with Tangy Tahini Dressing

Day 23: Breakfast

48 ounces of sweet green goodness smoothie: Kale, dates, banana, coconut water

Day 23: Lunch

20 ounces of orange juice, followed by a Fennel Orange Salad

Day 23: Mid-Day Snack

Handful of raw nuts

Day 23: Dinner

Two large veggie burritos with raw vegan meatless taco meat filled with bell peppers, green onion, red onion, zucchini, corn, jalapeño, lime juice, taco “meat” wrapped in collard greens.

Day 24: Breakfast

Cut up apples, banana and pomegranate seeds topped with chopped dates, dried apricots, chia and pumpkin seeds.

Day 24: Dinner

Cauliflower turmeric “rice” (blended in food processor) with mixed veggies dressed with lemon juice and chives

Day 25: Breakfast

Berry Beet Banana Smoothie Bowl Topped with fresh berries: Berries, beet, almond milk, bananas, dates

Day 25: Lunch

Zucchini Noodles with Chunky Marinara Sauce: Cherry tomatoes, garlic, olives, basil, sun-dried tomatoes, rosemary, oregano, nutritional yeast

Day 25: Mid-Afternoon Snack

Cherry walnut truffles

Day 25: Dinner

32 ounces Pineapple cucumber gazpacho: pineapple juice, celery juice, celery, lime, cucumber, cilantro, jalapeño, filled with chunks of pineapple, and cucumber

Day 26: Breakfast

48 ounce Ginger Banana Smoothie: Several bananas, a carton of strawberries and green tops, a chunk of ginger, coconut water

Day 27: Breakfast

Berry Smoothie Bowl: Bananas, frozen cherries, coconut water blended and topped with fresh fruit and mulberries.

Day 27: Lunch

Banana cream crepes with strawberry sauce. Crepes: cashews, bananas, vanilla and cinnamon.  Strawberry sauce: dates and strawberries, water

Day 27: Mid-Day Snack

Pineapple ginger ice cream

Day 27: Dinner

48 ounces Green Energy Raw Soup: Romaine lettuce, spinach, celery, lemon juice, avocado, jalapeno, garlic, lime juice, cilantro

Day 28: Breakfast

48 ounces “Chocolate Shake”: Frozen bananas, fresh bananas, raw carob powder

Day 28: Lunch

Mono meal of 5 mangoes (eat one fruit until you feel satisfied)

Day 28: Dinner

Stuffed Portobello Mushrooms with Lemon Tahini Sauce: Marinate the mushrooms in lemon and coconut amino’s, fill with cauliflower rice, cherry tomatoes, fresh herbs, with drizzled tahini lemon sauce over rugula.

Day 29: Breakfast

Fruit Cereal with Hemp Hylk (or any nut milk): cut up bananas and strawberries (or any fruits of choice)

Day 29: Lunch

5 bananas, several medjool dates

Day 29: Dinner

Carrot Beet Veggie Pasta with Curry Tahini Sauce. Pasta: Carrots, beets, cucumber, green onion, and cilantro.  Tahini Sauce: Curry, garlic, chili flakes, coconut aminos, water

Day 30: Breakfast

1 whole medium size papaya with lemon juice on top.

Day 30: Dinner

Zucchini Noodles with avocado cream sauce over butter leaf lettuce and cherry tomatoes. Sauce: avocado, lime, cilantro,water.

This journal is not intended as a suggested meal plan for anyone but  will hopefully inspire you to eat healthier and start incorporating more raw foods into your diet. Please feel free to substitute one fruit or veggie for another preferred, this is completely adaptable to your preference.

Food is one important factor to health, but there are many other aspects that must be taken into consideration to have that GLOWING health, such as exercise and emotional health.  I wish you the best on your raw journey. Wishing you glowing health!

Xo Christine

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Christine Roseberry

About Me

Hi, I’m Christine, thanks for stopping by! As a fibromyalgia thriver (symptom-free for over 10 years now thanks to diet and lifestyle changes), it is my passion to share the healing power of food.

As an RN and Holistic Nutrition Practitioner, it is my desire to empower you to take charge of your life.

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