7 + 7 Days Raw food Meal Plan for Beginners

Join me on a 14-day raw vegan challenge! Your Easy & Delicious Starter Guide What To Eat

As we all know, there are different types of vegan diets and raw veganism is one of them.

If you read articles about veganism before, you would know that all vegan diets are completely based on plants, which means they don’t contain any animal meat or animal product.

Raw veganism is a subset of veganism that it is a mix of veganism and raw foodism.

But what veganism has to do with raw foodism?

Since most of you know enough about veganism, we won’t get very deep into it, but in order to demonstrate how raw foodism and veganism are linked to each other, I will explain the basic rules of them both.

Vegan Diets

Plant-based diets are mostly based on plants and there are different plant-based diets and the most famous one is veganism.

Vegan diets are completely based on plants which means, they don’t contain any meat or animal products.

Vegans don’t eat any kind of animal meat, neither do they consume any animal product because they don’t want to kill animals for food.

We can also say that choosing vegan alternatives or vegan diets as a whole are better for gut health and even overall health.

Vegans try to have a better diet, so they can improve their health without bothering animals.

Raw Foodism

Wikipedia explains:

“Raw foodism, also known as rawism or a raw food diet, is the dietary practice of eating only or mostly food that is uncooked and unprocessed.

Depending on the philosophy, or type of lifestyle and results desired, raw food diets may include a selection of fruits, vegetables, nuts, seeds, eggs, fish, meat, and dairy products.

The diet may also include simply processed foods, such as various types of sprouted seeds, cheese, and fermented foods such as yogurts, kefir, kombucha, or sauerkraut, but generally not foods that have been pasteurized, homogenized, or produced with the use of synthetic pesticides, fertilizers, solvents, and food additives.”

So, as you see, raw diets are simply about eating mostly raw and uncooked food.

There are two different varieties of raw diets.

Vegan raw diets and raw animal food diets.

Raw Veganism

As I said before, raw veganism is the mix of vegan diet and raw diet and that’s really it.

I’m a raw vegan and I avoid meat and animal products exactly like normal vegans but my diet is different from normal vegan diet because I eat my food uncooked and raw.

However, there are some exceptions.

We can also eat their food heated but only up to 48ºC (118ºF).

A raw vegan diet usually consists of fruits, vegetables, nuts, legumes and seeds.

The reason that raw vegan diets are popular is because they are mostly organic and not processed.

And by that logic, we feel that the food we eat is way healthier because it’s uncooked.

14-Day Raw Vegan Challenge

We have provided a cool little challenge for you guys who are interested in raw veganism.

This challenge consists of two weeks of eating raw vegan foods.

This 7+7 day meal plan is suitable for most people because it is complete in terms of being nutritious and healthy.

The format of this diet is like every normal diet which is made of meals but in this diet, we have included snacks, followed by healthy vegan smoothies and drinks.

In this diet, we get 80% of our daily calories from fresh fruits and vegetables and also raw nuts and seeds.

The other 20% is dedicated to cooked foods that are healthy such as bread and legumes.

You can eat cooked meals for dinner. It’s actually better to eat dinner earlier than usual. For example, around 4-6 in the afternoon, serve a boiled food with a salad.

This diet is rich in carbs and the most of the carbs that we get come from the fruits that we eat.

Fats comprise 20% of our daily calorie intake.

You can have your cooked meal anytime you want but it’s actually better to have it as a side dish with raw foods so it evens out.

A great example would be a salad with baked potatoes.

Keep in mind that exercising plays a big role in this diet and that means that you should exercise for at least 40 minutes per day.

Health Benefits

This diet is completely safe.

In simple words, how can vegetables be bad for you?

The safest foods to eat are vegan foods because most of them are organic and natural.

This diet has no ultra-processed food.

In my opinion, this diet is the best diet for humans and god has designed us to eat this type of food.

Now, I am going to put personal opinions aside and bring in some information from scientists and researchers that are written in health magazines.

It’s been scientifically proven that raw vegan diets are great for overall health.

Besides the stoppage of animal killing and also helping the nature and the environment with less carbon footprint and less water usage and other stuff, raw vegan foods make you feel better.

By following a raw vegan diet, you will have better digestion because most vegans don’t have that problem.

Plus, your insulin levels will no longer be high.

Your blood sugar will be controlled.

Clear skin, energy boost and lower risk of heart disease are the outcomes of eating vegan foods.

Day 1

For the first day, we decided to have a super healthy drink in the morning that you should drink on an empty stomach.

• Drink

Mix 1 glass of warm water with fresh lemon juice and a little bit of grated ginger.

• Smoothie

Put 1 cup of spinach and 1 banana in the juicer and then add nut milk or water and then mix them all up and drink.

• Salad and baked potato

You can have lettuce and tomato with spinach in your salad with other vegetables that you like.

Instead of spinach, you can add a cup of kale/beetroot/lettuce/Bok choy.

Wash your potatoes but don’t peel them because they are going to taste better.

Add spices to potatoes and them pour some olive oil and then put them in the oven.

Right after you take the potatoes out the oven, put them on top of the salad and serve!

• Dinner

You are allowed to eat any fruit that you want.

Day 2

For day number 2 we will have a healthy drink for the morning and then we will have a snack followed by chocolate pudding and dinner for the rest of the day.

• Drink

We have the same drink that we had on the first day of the challenge.

• Snack

Melon and dates

You can have this before lunch.

• Chocolate pudding

Mix 1 cup of nut milk with 5 dates in the blender and then add your favorite chocolate powder.

Mix the milk with ¼ cup of chia seeds and put them in the fridge for one hour.

After one hour, bring the pudding out of the fridge and then put some chocolate chips on top and you are good to go!

• Dinner

You have to mix all the ingredients.

1 cup of cooked peas, 1 small beetroot, 2 cloves of garlic, fresh lemon juice, 3 tablespoons of olive oil, salt and paper with your favorite vegetable.

Mix them all in the mixer and then they are ready.

Day 3

• Breakfast

Watermelon.

• First snack

Peach and mango.

• Lunch

Banana and peanut butter with lettuce.

• Second snack

Nuts and seeds

• Salad

Make your own favorite salad.

• Third snack

Cherries

Day 4

On this day we’ll start the day with a nice tasty smoothie.

• Smoothie

Mix 3 bananas, 4 dates, 1 tablespoon of chia seeds, 1 teaspoon of sesame with a little bit of cinnamon.

• First snack

Cherries

• Lunch

3 mangos

• Second snack

A cup of Walnuts and almonds.

• Dinner

Your favorite salad.

Day 5

Let’s cut to the chase.

• Breakfast

Carrot juice.

• Smoothie

2 bananas, 2 dates, 1 mango

• Lunch

Regular salad.

• Snack

Peach.

• Dinner

Mashed potato with spices and herbs.

Day 6

• Breakfast

Slice 1 fresh lemon with strawberries and then put them in a glass of water and put them in the fridge and drink it after a while.

• Lunch

1 big banana with one healthy syrup.

• First Snack

Watermelon and peach.

• Second snack

Favorite overnight oatmeal.

Day 7

For the last day of the first week:

• Breakfast

Mix warm water and ginger with fresh lemon juice.

Then throw in two slices of lemon so it will taste and smell better and then drink.

• First snack

Banana and mango smoothie.

This smoothie isn’t complicated.

All you have to do is put banana and mango in the blender and mix them and then you can add some nut milk if you like.

• Lunch

For lunch, you can. Have any fruit that you want.

Just keep in mind that it’s better to eat different fruits.

• Second snack

Handful of nuts and seeds.

You can have sunflower seeds, sesame seeds, walnuts and hazelnut.

• Third Snack

Fresh fruit juice

Day 8

First day of the second week, hope you have enjoyed the diet so far.

• Breakfast

Chocolate milkshake.

Blend 2 bananas with 1 tablespoon of peanut butter with 4 dates in 1 glass of almond milk and then add 1 teaspoon of chocolate powder.

Mix them all with some ice and now you can drink!

• First snack

Some strawberries and melon.

• Lunch

Apple with peanut butter.

• Second snack

Cherries

• Dinner

Baked beans with salad.

Prepare your salad and then get to the beans.

Don’t forget to boil your beans with enough water so they won’t be uncooked.

Serve your salad with baked beans and enjoy.

• Third snack

Peach

Day 9

• Breakfast

Watermelon.

• First snack

Dates with walnuts

• Smoothie

Put 3 tablespoons of chia seeds, 1 glass of almond milk,1 banana, 1 date, 2 tablespoons of peanut butter, 1 apple and ½ teaspoon of cinnamon in the blender.

All you have to do is put them all in the blender and mix.

• Second snack

We’ll have a smoothie again.

Blend in banana, pineapple, spinach, chia seeds

• Dinner

Salad with your favorite sauce.

• Third snack

Strawberries and cherries.

Day 10

On 10^th day we will start the day with melon.

• Breakfast

Have some melon for breakfast.

• First snack

Carrot juice.

Drink a glass of carrot juice for the first snack of the day.

• Second snack

Peach and banana.

• Dinner

Broccoli salad with corn.

• Third snack

Strawberries.

Day 11

• Breakfast

Green smoothie.

Mix 8 sticks of celery with 3 apples and a little bit of mint.

• First snack

Banana and peanut butter with your favorite syrup.

• Lunch

Salad.

• Second snack

Two different fruits of your choice.

• Dinner

Cooked peas with mushrooms.

• Third snack

Eat your favorite fruit as the last snack of the day

Day 12

• Breakfast

Smoothie.

Mix 2 bananas, 1 big mango, 2 dates.

Then, put chia seeds and almonds and some berries on top.

• First snack

Cherries and watermelon.

• Lunch

Salad.

• Second snack

Mix a glass of vegan milk with 1 banana and 2 dates and then add some walnuts.

• Dinner

Salad.

• Third snack

Peach.

Day 13

• Breakfast

Carrot and mango.

• First snack

Cherry

• Lunch

Put 1 banana, 4 dates, 1 glass of almond milk in the blender.

Then, you can add some seeds for a different taste.

• Second snack

Walnuts.

• Dinner

Tofu and vegetables.

Choose your favorite vegetables and steam them a little bit.

Heat up your tofu in pan.

Then, add the vegetables to the pan and mix them with tofu.

After a few minutes, they are good to go

• Third Snack

Berries.

Day 14

The last day of the challenge.

It’s great that you have been able to get this far.

• Breakfast

Mix warm water and ginger with fresh lemon juice.

Then throw in two slices of lemon so it will taste and smell better and then drink.

• First snack

Banana and mango smoothie.

Put them both in the blender and that’s it.

• Lunch

Any fruit that you want.

• Second snack

Two handfuls of nuts and seeds.

You can have sunflower seeds, walnuts, almonds and sesame.

• Dinner

Rice and peas.

• Third snack

Any fruit juice that you like to drink.

Potential Risks

Before we talk about potential risks, I should tell you that the only challenge for you is getting used to this diet.

The first few days might be too hard for you because you haven’t got used to the diet yet.

The potential risks are all about deficiencies.

Although you can fix the mineral and vitamin deficiencies pretty easily by taking supplements, it would be way better to follow a vegan meal plan that is written by a nutritionist so everything would be calculated and on point.

The risks of raw vegan diets that are reported by websites are because of deficiencies of certain macronutrients or minerals, rather than a direct effect.

Websites claim that following a raw vegan diet for too long may weaken muscles and bones or it may reduce fertility.

But these are all potential risks and you can easily dodge these problems by following a proper diet by a doctor.

Is This Diet Proper for Weight Loss?

Healthline website says:

“A raw vegan diet seems very effective at helping people lose weight and keep it off.

In fact, studies consistently link raw food diets including raw veganism to lower amounts of body fat.

In one study, people following various raw diets for over 3.5 years lost around 22–26 pounds (10–12 kg). What’s more, the participants with the highest percentage of raw foods in their diet also had the lowest body mass indexes (BMIs).

In another study, people following a raw vegan diet had a total body fat percentage between 7–9.4% lower than those eating a typical American diet.

Moreover, several high-quality studies report that low-fat vegan diets including raw vegan diets are particularly effective for weight loss.”

Conclusion

Based on scientific proof and personal experience we can ensure that raw vegan diets are completely safe and they are appropriate for everyone.

We also showed you that raw vegan diets are really useful for people who want to lose weight and they are also beneficial for people who want to start a new diet and lifestyle because they had eaten junk food in the past.

Start your raw vegan challenge today and make yourself feel better and help nature.

Try to finish the first week instead of giving up on the first day so you can see a bit of the long-term outcomes.

Based on my own experience, I can promise you that this diet isn’t hard at all.

You may not feel great in the first few days because you haven’t gotten used to the diet yet and your body hasn’t gotten rid of its toxins.

I hope this article convinced you to start your 14-day raw vegan challenge today.

Tell us about your experience and the vegan journey in the comments!

Amir