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: 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
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
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: Lunch
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
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
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: Lunch
Day 10: Dinner
Large kale avocado salad.
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: Lunch
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
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
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
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: Lunch
Day 19: Dinner
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: Lunch
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: Lunch
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: Lunch
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
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 26: Lunch
Day 26: Dinner
Marinated Asian style veggies and shiitake mushrooms over turmeric cauliflower rice (omit the oil in recipe, not raw)
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
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: Lunch
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!