The Raw Diet: Food, Menus, FAQs, and Recipes

The Raw Diet

Everything you need to know about the Raw diet, including foods to eat, menus, FAQs, shopping lists, and more.

The majority of a raw diet’s mainstays are uncooked whole foods that are plant-based and preferably organic. Raw meals are becoming more popular since they preserve the natural enzymes and nutritious value of foods to the greatest extent feasible. The adoption of a healthier diet may improve one’s health and well-being while also reducing the chance of developing medical issues.

Weight loss is not usually the primary goal of a raw food diet, but switching to a raw food diet may help in the elimination of extra weight if you are overweight. A general summary of the raw food diet is provided in this article, including information on which foods to eat and which foods to avoid.

What is the Raw Diet Plan? 

A raw food diet is a kind of vegan diet in which the majority of the meals are made entirely of plant-based ingredients. Some people, on the other hand, consume raw animal products such as raw or dried meat. Cooking is not permitted on this diet, although moderate heating of meals is permitted. It is not permissible for the temperature to get beyond 118°F. Food is prepared in a number of methods by those following this diet, including soaking, dehydrating, and juicing. Moreover, foods may be chopped and blended together on this diet.

Three kinds of raw food diets exist, one of these includes the strict Paleo diet. Another is the strict vegan diet that limits or avoids all animal-based foods. The last diet is the omnivore diet. People who adopt this diet can eat plant-based foods as well as animal-based foods. For example, they can consume raw eggs and unprocessed dairy products.

Foods to Eat on the Raw Diet Plan

The Raw Diet
foods to eat

Most raw food diets can be supplemented with the following foods:

  • Fresh Fruits: Bananas, Apple, Berries, Grapefruit, Kiwifruit, Apricot, Peaches, Oranges, Mango, Avocado 
  • Fresh Vegetables: Parsnips, Brussels Sprouts, Sunchoke, Beets, Asparagus, Bok Choy, Collards, Artichokes, Beets, Celery, Basil
  • Nuts and Seeds: Almonds, Pecans, Brazil Nuts, Macadamia Nuts, Peanuts, Cashew Nuts, Hazel Nuts, Chestnuts, Pine Nuts, Pistachios, Flaxseeds, Chia seeds. 
  • Raw Grains: Amaranth, Oats, Barley, Millet, Buckwheat, Kamut, Wild Rice
  • Legumes: Black Beans, Lentils, Chickpeas, Fava Beans, Kidney Beans
  • Cold Pressed Olive Oil
  •  Cold Pressed Coconut Oil
  • Flaxseeds Oil
  • Ginger 

Foods Not to Eat 

If you want to stick to this eating plan, avoid cooked and processed foods.

  • Canned Foods: Vegetables, Fruits, Meat, Grains
  • Baked Foods: Cake, Cookies, Bread
  • Roasted Nuts and Seeds
  • Refined Oil
  • Table salt
  • Refined Sugar
  • Pasteurized Juices 
  • Pasteurized Dairy
  • Pasta
  • Pastries
  • Chips
  • Fries

What to Drink on the Raw Diet

The Raw Diet
what to drink

People who eat raw food can choose from the following beverages.

  • Water
  • Smoothies
  • Wheatgrass Juice 
  • Vegetable Juice
  • Fruit Juice 
  • Barley Grass Juice 
  • Seed Milk
  • Nut Milk
  • Coconut Water

What Not to Drink

On a raw food diet, you should avoid the following drinks.

  • Coffee  
  • Tea
  • Alcohol
  • Carbonated Drinks


Thank you for your interest in learning more about our raw eating plan. Our free embedded checklists are available for download and use at any time. This will come in handy when it comes to meal preparation and grocery shopping.