Raw Food Diet Menu

What is on a raw food diet menu? For 30 days I will be logging every meal on my own raw food menu along with pictures and nutrition info so that everyone can see exactly what I eat day to day.

By now you might know that I eat only raw fruit, veggies, and greens, but maybe you're still wondering specifically what I eat each meal, day in and day out.

It can be confusing to try and imagine this because a few years ago I was the one thinking So...these raw food people just have fruit for dinner?

It seemed so odd that this could be satisfying, both mentally and physically (satisfaction comes from enough calories actually, but that is another topic to discuss). Here, I want to show you examples of raw food diet meal plans by showing you what I eat each day, and this way you will have a much better understanding of a raw food diet.

How to calculate how many calories you need

Feel free to make my raw food diet menu your own by adjusting the calories. How many calories do you need? It's easy to figure out. I use Dr. Graham's method of multiplying your weight by 10 and adding 200 calories for basic sedentary functions of the body like the beating of your heart, breathing, etc. Then you add 300-600 calories for each workout you do or none at all if you aren't physically active.

I weigh 115, so it goes like this:

115 x 10 = 1,150 calories

1,150 + 200 = 1,350

1,350 + 300 (1/2 hour run each day) = 1,650 calories needed each day

Of course, some days I may need more If I am more physically active and I should note that the calculation above is just a precaution to make sure that number is the minimum amount of calories I consume.

I will ultimately base how many calories I take in by gauging my hunger. That may mean 2,000 calories or it may mean 3,000. As long I'm still hungry, then I know I need more fuel.

Am I getting all my nutrients? Protein?

Some people use different websites to track their nutrient intake but I feel it's a waste of time for me. I am eating the most nutritious foods on the planet and as long as I eat a variety of food I'm not going to worry about specific nutrients like iron, zinc, calcium, etc.

Additionally, the RDA for these nutrients are very high because food on a SAD diet actually depletes the body of nutrients (such as meat consumption using up calcium reserves, etc.) On a raw food diet you get to eat your nutrients and keep them, so it's a fair assumption that the RDA would be lower for raw foodists. But it's certainly not a bad idea for others to keep track, just to be on the safe side.

I will however keep track of my fat and protein intake on the raw food diet menu to make sure they are each averaging 10% of my calories. In my case, I should be taking in about 18.3 grams of fat and 41.3 grams of protein each day.

My raw food diet plans "rules"

There are some guidelines that apply to what raw foods I eat, so keep in mind that these are the rules I follow to always feel my best :)

- No salt
- No vinegar
- No oils
- No supplements or powders
- No grains
- No dairy
- No meat
- No beans
- No cocoa
- No maple syrup, agave, or honey but I do use Stevia in my tea
- No stimulants such as garlic, onions, hot peppers
- I buy mostly all organic for B12 purposes
- No coffee, only green tea and non caffeinated herbal tea
- No alcohol besides organic wine on rare occasions or for recipes
- I keep fat intake at 10% - overt fats are kept to a minimum

Raw Food Diet Menu Day 1


After my morning workout I made 24 oz fresh OJ with my citrus press at about noon. It will fill two big glasses, so I drank one and left the other in the freezer until 2:00 when I felt the need for a sugar fix.

If you stick around you will notice a trend in my raw food diet menu - I only have orange juice until typically 4:00 or 5:00. I like giving my body a break from digestion and find I have a lot more energy to go about my day and extremely good mental clarity to get work done. I never feel hungry doing this because the OJ gives me enough calories for the time being and I take in a lot of calories later that holds me over well into the next day.

If the oranges are small I usually need 8 or 9 of them to make 24 oz but if they are big I will use about 6.

24 oz OJ

306 calories, 70.5g carbs, 1.5g fat, 4.5g protein


My "lunch" is usually at 4:00 or 5:00 and it is generally always a large fruit meal. For a while I was eating mono meals but lately I've been making fruit salads a lot and my body seems happy to have a little variety mixed in for a change.

4 cups green grapes, 2 cups strawberries, 4 oranges, 4 kiwi, 1 mango

1,138 calories, 290.8g carbs, 5.7g fat, 16.2g protein


After waiting a few hours for the fruit meal to digest, I had a big salad at 6:30.

6 oz baby greens, 3 oz freecia, 3 tomatoes, 1 cucumber, 5 dates, 4 black raw unsalted olives.

500 calories, 116.4g carbs, 4.3g fat, 9.2g protein


1,944 calories, 477.7g carbs, 11.5g fat, 29.9g protein

Today's raw food diet menu was a little higher in calories and skimpy on the protein and fat, but I feel great and very satisfied and I will most likely take in some extra protein and fat in the days to come, so things have a way of evening out. Stay posted for Day 2!

Day 2 Raw Food Menu

Day 3 Raw Food Menu

Day 4 Raw Food Menu

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