A regular vegan diet can seem restrictive enough, so why might someone decide to make it even more extreme? “They may be motivated by varying health, spiritual, or environmental concerns,” Yule says.
Day 1
Breakfast Two homemade date energy bites with a serving of berries Lunch Raw tacos with cabbage, carrots, avocado, sprouted lentils, and cashew dressing Dinner Pizza on a flaxseed crust topped with tomatoes, pine nuts, and basil Snack Grapes and two raw vegan cookies
Day 2
Breakfast Smoothie made with fruit, rolled oats, chia seeds, raw almond butter (made with raw almonds and not roasted almonds) Lunch Raw zucchini noodles with creamy garlic cashew sauce Dinner Thai-style raw peanut zoodle salad with sliced veggies Snack Two homemade energy bites, fruit salad, and a raw vegan brownie
Day 3
Breakfast Banana with two spoonfuls of raw almond butter Lunch Chilled cucumber soup with avocado slices and sprouted quinoa Dinner Lettuce wraps stuffed with raw sprouted lentil patties, sprouted quinoa, diced peppers, tomatoes, cucumbers, and avocado Snack Trail mix with dried fruit and raw nuts
Day 4
Breakfast Smoothie made with fruit, rolled oats, chia seeds, and raw almond butter Lunch Spiralized carrots with sun-dried tomatoes, fresh tomatoes, basil, and cashew dressing Dinner Raw vegan lasagna with a side of gazpacho and slices of avocado Snack Raw vegan brownie
Day 5
Breakfast Raw overnight oats with a spoonful of nut butter and banana slices Lunch Spinach salad with raw sprouted quinoa, raspberries, walnuts, edamame, and avocado dressing Dinner Kale salad with diced veggies, raw sprouted lentil patties, and cashew dressing Snack Spoonful of raw almond butter and raw seeds, and a bowl of mixed fruit
Day 6
Breakfast Smoothie bowl with rolled oats and topped with sliced banana, raw nuts, coconut, and chia seeds Lunch Salad topped with broccoli, sliced carrots, sprouts, and lentil patties Dinner Cauliflower rice with smashed avocado, mushrooms, and sprouted lentils Snack Two homemade energy balls, and a slice of raw carrot cake
Day 7
Breakfast Acai bowl with fresh fruit, sliced banana, nuts, seeds, and raw nut butter Lunch Greek salad with tomato, cucumber, onion, olives, olive oil, and sprouted quinoa Dinner Spiralized zucchini with fresh tomatoes, basil, and creamy cashew dressing Snack Smoothie made with banana, raw vegan protein powder, coconut water, and nut butter
Yule doesn’t typically recommend the raw vegan diet because it is so restrictive. But if you decide to move forward with it, consult a healthcare professional first. “I’d recommend checking in with a registered dietitian if you are interested in this diet,” Yule says. “Dietitians can help create a diet plan with you to ensure that you are getting all of the essential nutrients.” You may even be able to find a health professional who specializes in the raw vegan diet and can help you adopt and stick with it in a safe, nutritious way. When you’re eating a raw vegan diet, it’s important to pay close attention to your meals to make sure you’re not missing out on key nutrients. Visit Nutrition.gov and type in the nutrient you’re curious about (protein, for example), and you’ll find information on how much to eat per day, why it’s important to add to your diet, and which foods are good sources. We like how simple yet comprehensive this tool is.
Favorite Resource for Finding a Registered Dietitian
Academy of Nutrition and Dietetics Because this diet can be restrictive, it can be beneficial to work with an expert who can help you plan meals and ensure you’re still getting the nutrients you need. The Academy of Nutrition and Dietetics offers a registered dietitian search tool on its website, so you can easily locate an RD near you.
Favorite App
HappyCow When following a raw vegan diet, dining out can be challenging, to say the least. This app helps you overcome that hurdle. We love that it comes with lots of options — 150,000 restaurants in its database from all around the world, to be exact — and that it’s free. In the app, check out reviews and photos to help you order the best your selected restaurant has to offer.
Favorite TikTok Account
@Rawmanda You may not have anyone in your inner circle who eats the way you do, but trust us, your people are out there. Case in point: @Rawmanda, a TikToker who delivers raw vegan recipes plus a peek at some of her favorite vegan products to buy at popular grocery stores, such as Whole Foods and Trader Joe’s.
Favorite Blogs for Raw Vegan Food Recipes
This Rawsome Vegan Life When you’re tired and bored of your go-to meals, turn to This Rawsome Vegan Life, a blog that has been running for more than a decade. It’s a great resource for raw vegan recipes — everything from entrees and beverages to desserts (even ice cream!) — that’ll have you looking forward to food preparation again. The Raw Chef You’ll have to adopt certain cooking techniques when you commit to a raw vegan diet — likely things you’ve never done before, such as dehydrating foods or sprouting grains. Where do you start? Visit the Raw Chef’s “Learn” section for a variety of resources, like raw vegan courses, livestreams, and recipes.
