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 donāt 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 wonāt 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.
In this article you will read:
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 donāt contain any meat or animal products.
Vegans donāt eat any kind of animal meat, neither do they consume any animal product because they donāt 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:
āRaw 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.ā
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 thatās really it.
Iām 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 48ĀŗC (118ĀŗF).
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 itās 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. Itās 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 itās 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.
Itās 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 donāt 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.
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Drink
Mix 1 glass of warm water with fresh lemon juice and a little bit of grated ginger.
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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.
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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 donāt 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!
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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.
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Drink
We have the same drink that we had on the first day of the challenge.
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Snack
Melon and dates
You can have this before lunch.
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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 Ā¼ 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!
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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
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Breakfast
Watermelon.
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First snack
Peach and mango.
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Lunch
Banana and peanut butter with lettuce.
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Second snack
Nuts and seeds
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Salad
Make your own favorite salad.
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Third snack
Cherries
Day 4
On this day weāll start the day with a nice tasty smoothie.
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Smoothie
Mix 3 bananas, 4 dates, 1 tablespoon of chia seeds, 1 teaspoon of sesame with a little bit of cinnamon.
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First snack
Cherries
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Lunch
3 mangos
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Second snack
A cup of Walnuts and almonds.
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Dinner
Your favorite salad.
Day 5
Letās cut to the chase.
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Breakfast
Carrot juice.
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Smoothie
2 bananas, 2 dates, 1 mango
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Lunch
Regular salad.
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Snack
Peach.
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Dinner
Mashed potato with spices and herbs.
Day 6
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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.
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Lunch
1 big banana with one healthy syrup.
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First Snack
Watermelon and peach.
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Second snack
Favorite overnight oatmeal.
Day 7
For the last day of the first week:
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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.
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First snack
Banana and mango smoothie.
This smoothie isnāt 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.
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Lunch
For lunch, you can. Have any fruit that you want.
Just keep in mind that itās better to eat different fruits.
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Second snack
Handful of nuts and seeds.
You can have sunflower seeds, sesame seeds, walnuts and hazelnut.
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Third Snack
Fresh fruit juice
Day 8
First day of the second week, hope you have enjoyed the diet so far.
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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!
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First snack
Some strawberries and melon.
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Lunch
Apple with peanut butter.
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Second snack
Cherries
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Dinner
Baked beans with salad.
Prepare your salad and then get to the beans.
Donāt forget to boil your beans with enough water so they won’t be uncooked.
Serve your salad with baked beans and enjoy.
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Third snack
Peach
Day 9
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Breakfast
Watermelon.
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First snack
Dates with walnuts
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Smoothie
Put 3 tablespoons of chia seeds, 1 glass of almond milk,1 banana, 1 date, 2 tablespoons of peanut butter, 1 apple and Ā½ teaspoon of cinnamon in the blender.
All you have to do is put them all in the blender and mix.
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Second snack
Weāll have a smoothie again.
Blend in banana, pineapple, spinach, chia seeds
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Dinner
Salad with your favorite sauce.
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Third snack
Strawberries and cherries.
Day 10
On 10th day we will start the day with melon.
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Breakfast
Have some melon for breakfast.
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First snack
Carrot juice.
Drink a glass of carrot juice for the first snack of the day.
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Second snack
Peach and banana.
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Dinner
Broccoli salad with corn.
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Third snack
Strawberries.
Day 11
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Breakfast
Green smoothie.
Mix 8 sticks of celery with 3 apples and a little bit of mint.
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First snack
Banana and peanut butter with your favorite syrup.
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Lunch
Salad.
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Second snack
Two different fruits of your choice.
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Dinner
Cooked peas with mushrooms.
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Third snack
Eat your favorite fruit as the last snack of the day
Day 12
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Breakfast
Smoothie.
Mix 2 bananas, 1 big mango, 2 dates.
Then, put chia seeds and almonds and some berries on top.
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First snack
Cherries and watermelon.
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Lunch
Salad.
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Second snack
Mix a glass of vegan milk with 1 banana and 2 dates and then add some walnuts.
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Dinner
Salad.
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Third snack
Peach.
Day 13
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Breakfast
Carrot and mango.
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First snack
Cherry
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Lunch
Put 1 banana, 4 dates, 1 glass of almond milk in the blender.
Then, you can add some seeds for a different taste.
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Second snack
Walnuts.
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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
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Third Snack
Berries.
Day 14
The last day of the challenge.
Itās great that you have been able to get this far.
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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.
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First snack
Banana and mango smoothie.
Put them both in the blender and thatās it.
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Lunch
Any fruit that you want.
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Second snack
Two handfuls of nuts and seeds.
You can have sunflower seeds, walnuts, almonds and sesame.
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Dinner
Rice and peas.
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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 havenāt 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:
āA 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 22ā26 pounds (10ā12 kg). Whatās 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 7ā9.4% 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.ā
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 isnāt hard at all.
You may not feel great in the first few days because you havenāt gotten used to the diet yet and your body hasnāt 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!