What Is a Raw Food Diet?
A raw food diet is based on the idea that heating food destroys essential nutrients and natural enzymes. Followers typically consume unprocessed, plant-based foods that are not heated above 104–118°F (40–48°C). The result? A diet rich in fiber, vitamins, minerals, and antioxidants that can help boost energy, improve digestion, and promote weight loss.
What Can You Eat on a Raw Food Diet?
So, what do raw foodists actually eat? Here’s a breakdown of what’s allowed—and delicious—on a raw food meal plan.
1. Fresh Fruits
Fruits are the cornerstone of a raw food diet. They’re naturally sweet, hydrating, and packed with essential nutrients.
Apples, bananas, berries, oranges, mangoes, grapes, and melons
Dried fruits like dates, figs, and raisins (unsweetened and sun-dried)
Fresh fruit smoothies with raw almond milk or coconut water
2. Raw Vegetables
Raw vegetables provide crunch, color, and loads of fiber. Enjoy them in salads, wraps, or juices.
Leafy greens like spinach, kale, and arugula
Crunchy veggies like carrots, cucumbers, bell peppers, and celery
Cruciferous options like broccoli and cauliflower (great in raw “rice” dishes)
Zucchini noodles or “zoodles” as a pasta alternative
3. Nuts and Seeds
Rich in healthy fats and protein, raw nuts and seeds add flavor and satiety.
Almonds, walnuts, cashews, pistachios (raw and unroasted)
Chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds
Nut butters made from raw nuts (like raw almond butter)
4. Sprouted Grains and Legumes
Soaking and sprouting increases nutrient availability and makes these foods digestible.
Sprouted quinoa, buckwheat, and wild rice
Sprouted lentils, chickpeas, and mung beans
Used in raw salads, wraps, or dehydrated crackers
5. Cold-Pressed Oils
Though used sparingly, raw oils add richness and aid nutrient absorption.
Cold-pressed extra virgin olive oil
Unrefined coconut oil
Flaxseed and hemp seed oils
6. Fermented Foods
Fermented raw foods support gut health and add tangy flavor.
Raw sauerkraut and kimchi
Kombucha (raw and unpasteurized)
Coconut yogurt made with raw probiotics
7. Dehydrated Foods
Using a dehydrator allows raw foodists to mimic cooked dishes while staying below the heat limit.
Dehydrated crackers, fruit leathers, and veggie chips
Raw granola and raw pizza crusts
Sun-dried tomatoes and marinated mushrooms
Foods to Avoid on a Raw Food Diet
To keep things truly raw, avoid:
Cooked or steamed vegetables
Roasted nuts or pasteurized products
Refined sugars, white flour, and processed snacks
Animal products (on a raw vegan diet)
Pasteurized juices or dairy
Sample Raw Food Meal Plan
Here’s a quick example of what a day might look like:
Breakfast: Green smoothie with banana, kale, and chia seeds
Lunch: Zucchini noodles with raw pesto and cherry tomatoes
Snack: Apple slices with raw almond butter
Dinner: Sprouted quinoa salad with avocado and lemon-tahini dressing
Dessert: Raw date and nut energy balls
