{"id":25502,"date":"2021-08-03T17:11:46","date_gmt":"2021-08-03T17:11:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25502"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"raw-food-diet-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/","title":{"rendered":"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#What_Is_The_Raw_Food_Diet\" >What Is The Raw Food Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#What_Are_The_Benefits_Of_The_Raw_Food_Diet\" >What Are The Benefits Of The Raw Food Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Simple_Way_To_Get_Maximum_Nutrients_From_Food\" >Simple Way To Get Maximum Nutrients From Food<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Disease_Prevention\" >Disease Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Aids_Weight_Loss\" >Aids Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Save_Money\" >Save Money<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#What_Are_The_Risks_Of_The_Raw_Food_Diet\" >What Are The Risks Of The Raw Food Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#What_Should_I_Eat_On_A_Raw_Food_Diet\" >What Should I Eat On A Raw Food Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#The_Raw_Food_Diet_Meal_Plan\" >The Raw Food Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#Day_Seven\" >Day Seven<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Eating your food raw sounds like a terrible idea at first. However, a raw food diet is about more than surviving on boring, undercooked meals. This diet combines veganism and raw food to present a <a href=\"https:\/\/betterme.world\/articles\/breakfast-is-the-most-important-meal-of-the-day-myth\/\">healthy way of eating<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re not a fan of spending hours in the kitchen baking, grilling or sauteing, then this diet might just be what you&#8217;re looking for. In this article, we review the raw food diet and its benefits, risks, and give a guide that will get you started.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Raw_Food_Diet\"><\/span><strong>What Is The Raw Food Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The raw food diet is a dietary system that goes back to the basics. It involves eating vegan, organic foods that are uncooked, unprocessed, and not heated above 118 degrees Fahrenheit. Raw foodists consider this temperature to be high enough to cause major damage to nutrients in plants and other living things (<\/span><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext#relatedArticles\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Raw <a href=\"https:\/\/betterme.world\/articles\/natural-sweeteners\/\">foodism<\/a> has two main camps: fruitarians and <a href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\">vegans<\/a> who follow an animal-free diet of fresh, whole fruits and vegetables, seeds and nuts, sprouted grains and legumes (especially soybeans), tubers such as potatoes or yams \u2013 most of which either grow underground or on vines \u2013 simple sugars like honey, herbs such as mint and basil leaves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, some raw food enthusiasts also include seaweed (both the kelp and nori under categories of seaweed), sea vegetables, sea salt, and water.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/fruitarian-diet\/\">Fruitarian Diet: Is Eating \u2018Nature\u2019s Candy\u2019 For Breakfast, Lunch, And Dinner Healthy?<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_The_Raw_Food_Diet\"><\/span><strong>What Are The Benefits Of The Raw Food Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to raw foodists, there are several <a href=\"https:\/\/betterme.world\/articles\/500-calorie-breakfast\/\">advantages<\/a> associated with a diet made up of uncooked foods that have not been processed or cooked in any way. While critics say that eating this way can lead to malnutrition and lethargy, proponents of the raw food diet argue that it is a pro-active lifestyle choice to live healthier and prevent degenerative diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3662288\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-31690 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6-1024x576.jpg\" alt=\"raw food diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Simple_Way_To_Get_Maximum_Nutrients_From_Food\"><\/span><strong>Simple Way To Get Maximum Nutrients From Food<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The diet is not only a choice for those looking to lose weight, but also a philosophy of food consumption. By eating fresh fruits and vegetables, you are consuming them in their most natural form \u2013 which means they have full nutritional value. This makes the diet practical to follow, as it eliminates processed foods from your life. Intake of ultra-processed foods increases the risk of chronic diseases such as hypertension, obesity, diabetes and cardiovascular diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723973\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also worth noting is the fact that raw food contains more enzymes than <a href=\"https:\/\/betterme.world\/articles\/7-foods-to-avoid\/\">cooked foods<\/a> \u2013 so you are getting much of it when eating uncooked foods. The process of cooking sometimes strips food of its most valuable elements (nutrients) because heat destroys some of them (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2299676\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Disease_Prevention\"><\/span><strong>Disease Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A major benefit associated with this type of diet is that it may help fight diseases like cancer by increasing your nutrients\u2019 absorption rate. You\u2019ll be eating more fruits and vegetables, which are associated with better health and disease prevention. In addition, the fiber found in raw produce is great for the digestive system and helps regulate blood sugar levels and cholesterol content in the body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16177198\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32130 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571-1024x576.png\" alt=\"raw food diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4571.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aids_Weight_Loss\"><\/span><strong>Aids Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The raw food diet is an option for people who are looking to <a href=\"https:\/\/betterme.world\/articles\/salad-diet-plan-for-2-weeks\/\">lose weight<\/a> because it naturally reduces calorie intake. Most of the foods you are able to eat on a raw foods diet are both low in calories and highly filling. Several studies show that it promotes weight loss, although researchers have found that following a raw foods diet long-term can lead to too much weight loss, resulting in underweight and menstrual disturbances (<\/span><a href=\"https:\/\/www.karger.com\/Article\/Abstract\/12770\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Save_Money\"><\/span><strong>Save Money<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To start with, you will be able to save money by preparing your own homemade versions of delicious foods such as cookies (raw chocolate brownies), lasagna (vegetable pizza) or cocktails (the fresher the fruit juice, the better). Making food from scratch also means you are in control of what goes into your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, proponents argue that cooking removes much of the essential nutrients found in foods. For example, vegetables suffer a loss of 50 percent or more of their vitamin C during the boiling process, and many minerals are lost when they change form (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2081984\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, alternative cooking methods can also be used to preserve nutrients in lieu of restricting to only <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">raw foods<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32566 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5-1024x576.jpg\" alt=\"raw food diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Risks_Of_The_Raw_Food_Diet\"><\/span><strong>What Are The Risks Of The Raw Food Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The biggest risk associated with a raw food <a href=\"https:\/\/betterme.world\/articles\/is-starvation-mode-real\/\">diet<\/a> is that it can easily lead to malnutrition. Most of the foods in this type of diet are fruits and vegetables, which are low in protein and calories (<a href=\"https:\/\/www.webmd.com\/diet\/a-z\/raw-foods-diet\">7<\/a>). This means you may feel malnourished if you do not consume sufficient calories, protein, or certain vitamins while trying to follow an all-raw lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming a majority of raw foods can also cause complications for your intestines since these items have a higher amount of fiber and water than cooked foods. Since they are harder to digest in raw form, overconsumption can lead to diarrhea and\/or constipation \u2013 both painful experiences that aren\u2019t ideal for anyone (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/raw-foods-diet\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/10-principles-of-intuitive-eating\/\">10 Principles of Intuitive Eating for Those Who Are Eager To Get Off The Diet Roller Coaster<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_I_Eat_On_A_Raw_Food_Diet\"><\/span><strong>What Should I Eat On A Raw Food Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The biggest question many raw food dieters have is what to eat. There are two ways to approach this question: you can either live on nothing but fruit and vegetables, or you can focus on vegan foods that include more items such as grains and legumes. The first option works well for people who wish to take a \u201cpurist\u201d approach towards eating raw \u2013 while the second offers variety in your diet choices.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33343 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-1024x576.png\" alt=\"raw food diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Raw_Food_Diet_Meal_Plan\"><\/span><strong>The Raw Food Diet Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Believers of this way of eating advise a raw food diet meal plan beginners based on 40-50 percent carbohydrates (roughly four to five servings per day), 20 percent protein, and around 30 percent fats (a few servings of avocado, nuts, and\/or seeds every day should be enough).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re making a raw food diet weight loss meal plan, you&#8217;ll have to adjust your macros accordingly just like you would with any other weight loss diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Probably lower the carb content and increase the portions of protein and healthy fats. On the other hand, a raw food diet muscle gain meal plan would have more protein, moderate carbs, and less fat depending on your target gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a simple raw food diet meal plan for someone starting out on this way of eating:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><strong>Day One<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Raw oatmeal with raw nuts and raisins (you can add cinnamon, as well)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Avocado slices on a bed of arugula salad with tomato and red onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Veggie chili made from legumes, whole grains sprouted lentils or quinoa, avocado slices, and fresh cilantro leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Carrot sticks dipped in tahini sauce (sesame paste), sun-dried tomatoes, artichokes dip\/cheese spread)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33073 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878-1024x576.png\" alt=\"raw food diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4878.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><strong>Day Two<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Raw muesli made with oats, raisins, nuts, and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Green salad with tomatoes, onions, sprouted lentils or beans, and avocado slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Spiralized carrots with sun-dried tomatoes, fresh tomatoes, basil, and cashew dressing<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><strong>Day Three<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Sprouted bread made by soaking rye bread in water overnight then throwing it into a dehydrator until dry. Add some cinnamon if you like. You can make similar versions using buckwheat or mixed grains.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Tomato soup served with avocado slices and sprouted lentil chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Raw veggie burger served with a green salad and sprinkled with walnuts, sunflower seeds, and pumpkin seeds (you can also use some cooked brown rice or quinoa as a base for the patties).\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><strong>Day Four<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Raw overnight oats with a spoonful of nut butter and banana slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Raw pizza served with a green salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Zucchini pasta with sauce made from tomatoes, and basil (you can also add pine nuts for some creamy texture)<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38803\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5464-1024x576.png\" alt=\"Meal Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5464.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5464-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5464.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5464.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><strong>Day Five<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Melon Granola Bowl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Raw vegetable salad with avocado, sprouted lentil patties and a side of apple cider vinegar dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Avocado rolls stuffed with seaweed salad, sliced cucumber, grated carrots, mint leaves, and microgreens. Top it off with some lemon zest and cranberries for a tangy taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Sliced fruit in season (mango is recommended)<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><strong>Day Six<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Kale chips with nut cheese spread on top<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Raw spiralized vegetables tossed in olive oil for dipping along with raw veggie sushi roll that has asparagus, nori sheet, red bell pepper, and avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Green Smoothie made from a few cups of spinach, half an avocado, one banana, 1\/2 cup frozen berries, and water.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Almond butter apple slices with cinnamon\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><strong>Day Seven<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Raw vegan protein pancakes topped with nut butter or goji berries (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> A green salad dressed in olive oil-based dressing with alfalfa sprouts, pumpkin seeds, sunflower kernels, and hemp seed hearts on top along with raw crackers that are made from nuts and vegetables rather than flour.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Vegan sushi roll (made from tomatoes instead of fish) stuffed with raw veggies such as cucumber slices, watermelon radishes, carrot shreds, avocado slices, and daikon radish sprouts along with kimchi on top<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Avocado apple slices for a healthy combination of fiber and essential fats.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The raw food diet is said to be beneficial for maximum nutrient absorption since without being subjected to heat, all enzymes and nutrients remain intact. It can also lead to adopting habits such as eating more fruits and vegetables, than are positive for overall health and well-being. However, it&#8217;s also a bit restrictive when compared to other traditional diets, and may lead to excessive weight loss and malnutrition in the longer term. To make sure you are getting enough essential nutrients and energy, you\u2019ll need to plan out your meals and may want to consult with a dietitian.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=The_Raw_Food_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-41516 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-adda9a1fd4.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2299676\/\"><span style=\"font-weight: 400;\">Carotenoid analyses of selected raw and cooked foods associated with a lower risk for cancer<\/span><\/a><span style=\"font-weight: 400;\"> (1990, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.karger.com\/Article\/Abstract\/12770\"><span style=\"font-weight: 400;\">Consequences of a Long-Term Raw Food Diet on Body Weight and Menstruation: Results of a Questionnaire Survey<\/span><\/a><span style=\"font-weight: 400;\"> (1999, karger.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2081984\/\"><span style=\"font-weight: 400;\">Cooking losses of thiamin in food and its nutritional significance<\/span><\/a><span style=\"font-weight: 400;\"> &#8211; (1990, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6163457\/\"><span style=\"font-weight: 400;\">Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16177198\/\"><span style=\"font-weight: 400;\">Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol in humans<\/span><\/a><span style=\"font-weight: 400;\"> (2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3662288\/\"><span style=\"font-weight: 400;\">Nutritional Update for Physicians: Plant-Based Diets<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/diet\/a-z\/raw-foods-diet\"><span style=\"font-weight: 400;\">Raw Food Diet Review: Benefits, What You Eat, &amp; More Does cooking food lower its nutritional<\/span><\/a><span style=\"font-weight: 400;\"> (2021, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723973\/\"><span style=\"font-weight: 400;\">Ultra-Processed Foods Are Not \u201cReal Food\u201d but Really Affect Your Health<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext#relatedArticles\">What is a raw foods diet and are there any risks or benefits associated with it?<\/a> (2004, jandonline.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Eating your food raw sounds like a terrible idea at first. However, a raw food diet is about more than surviving on boring, undercooked meals. This diet combines veganism and raw food to present a healthy way of eating. If you&#8217;re not a fan of spending hours in the kitchen baking, grilling or sauteing, then [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":25508,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[117,87],"class_list":["post-25502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Going on the \u2605 RAW FOOD DIET MEAL PLAN \u27a4 is an effective way of eliminating junk food from your diet. Here&#039;s everything you need to know to get started. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners\" \/>\n<meta property=\"og:description\" content=\"Going on the \u2605 RAW FOOD DIET MEAL PLAN \u27a4 is an effective way of eliminating junk food from your diet. Here&#039;s everything you need to know to get started. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1038248110.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\"},\"wordCount\":1942,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1038248110.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Eating your food raw sounds like a terrible idea at first. However, a raw food diet is about more than surviving on boring, undercooked meals. This diet combines veganism and raw food to present a <a href=\\\"https:\/\/betterme.world\/articles\/breakfast-is-the-most-important-meal-of-the-day-myth\/\\\">healthy way of eating<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're not a fan of spending hours in the kitchen baking, grilling or sauteing, then this diet might just be what you're looking for. In this article, we review the raw food diet and its benefits, risks, and give a guide that will get you started.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is The Raw Food Diet?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The raw food diet is a dietary system that goes back to the basics. It involves eating vegan, organic foods that are uncooked, unprocessed, and not heated above 118 degrees Fahrenheit. Raw foodists consider this temperature to be high enough to cause major damage to nutrients in plants and other living things (<\/span><a href=\\\"https:\/\/jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext#relatedArticles\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Raw <a href=\\\"https:\/\/betterme.world\/articles\/natural-sweeteners\/\\\">foodism<\/a> has two main camps: fruitarians and <a href=\\\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\\\">vegans<\/a> who follow an animal-free diet of fresh, whole fruits and vegetables, seeds and nuts, sprouted grains and legumes (especially soybeans), tubers such as potatoes or yams \u2013 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\",\"name\":\"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1038248110.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Going on the \u2605 RAW FOOD DIET MEAL PLAN \u27a4 is an effective way of eliminating junk food from your diet. Here's everything you need to know to get started. 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Here's everything you need to know to get started. Read on!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners","og_description":"Going on the \u2605 RAW FOOD DIET MEAL PLAN \u27a4 is an effective way of eliminating junk food from your diet. Here's everything you need to know to get started. Read on!","og_url":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1038248110.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/"},"wordCount":1942,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1038248110.jpg","articleSection":["Diets","Meal Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Eating your food raw sounds like a terrible idea at first. However, a raw food diet is about more than surviving on boring, undercooked meals. This diet combines veganism and raw food to present a <a href=\"https:\/\/betterme.world\/articles\/breakfast-is-the-most-important-meal-of-the-day-myth\/\">healthy way of eating<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Raw_Food_Diet\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're not a fan of spending hours in the kitchen baking, grilling or sauteing, then this diet might just be what you're looking for. In this article, we review the raw food diet and its benefits, risks, and give a guide that will get you started.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is The Raw Food Diet?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The raw food diet is a dietary system that goes back to the basics. It involves eating vegan, organic foods that are uncooked, unprocessed, and not heated above 118 degrees Fahrenheit. Raw foodists consider this temperature to be high enough to cause major damage to nutrients in plants and other living things (<\/span><a href=\"https:\/\/jandonline.org\/article\/S0002-8223(04)01281-7\/fulltext#relatedArticles\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Raw <a href=\"https:\/\/betterme.world\/articles\/natural-sweeteners\/\">foodism<\/a> has two main camps: fruitarians and <a href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\">vegans<\/a> who follow an animal-free diet of fresh, whole fruits and vegetables, seeds and nuts, sprouted grains and legumes (especially soybeans), tubers such as potatoes or yams \u2013 ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/","url":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/","name":"The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1038248110.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Going on the \u2605 RAW FOOD DIET MEAL PLAN \u27a4 is an effective way of eliminating junk food from your diet. 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