Recently, a reader asked me if I could do a post on what I eat in a week as a raw vegan. I thought that was a great idea and it would really benefit those who are thinking into trying raw foods. So today’s post is all about what I eat in a week as a raw vegan. Those who want to start eating raw foods and are looking for meal plans, this post is perfect for you! In this post, I’ll share with you my tips and tricks on how to start a raw foods diet and ideas on what to eat in a day and in a week.
What I eat in a week varies. I try to make my food exciting and delicious each week as much as possible. If I really loved and enjoyed a specific meal, then chances are, I am most likely going to eat that same meal again the next day. That’s just the way I am. What I eat in my diet is pretty simple and easy. I do not believe in counting calories, so I will not provide this in my meal diary below. What I eat in my diet all depends on my exercise that day and what I feel like eating that day.
Please keep in mind, we are all different. Some may like a certain meal, while others do not. Do not stress yourself if you find that you’re not doing something right or not going 100% raw. Do not worry. Do not stress. Don’t be so hard on yourself. Try not to be too strict on yourself when you first start off, either. The worst thing you can do is consume meat, dairy and other animal products. Just stay focused and you’ll be fine. It’s also okay if you find yourself eating cooked foods along the way. I’m also going to share with you one of my favorite vegan cooked meals that I used to eat when I was a vegan.
Wondering and curious on what I eat in a week as a raw vegan, read my weekly diet diary below. So per request, my weekly diet diary is below!
TIPS:
~ it’s very important that you drink water threw out the day. About 3-11 liters, 8 cups a day. I love to add chia seeds in my water. Read the benefits here!
~ it’s very important that you drink water threw out the day. About 3-11 liters, 8 cups a day. I love to add chia seeds in my water. Read the benefits here!
~ journal or blog (it you have one) your experiences and your eats!
~ write down all your emotions in this journal. This is a journey that you want to jot down. that’s what helped me when I went raw and vegan; I wrote down everything from what I ate, did that day and how I felt that day, etc. I suggest that for all newbies (and everyone, too).
My Weekly Raw Vegan Diet Diary For A Week:
SLEEP: It’s very important that you get a good night’s sleep. About 8-9 hours every night is great! If you don’t get enough hours of sleep at night, take a 15 minute (or a bit longer) nap threw the day if it’s necessary. Power naps are great, too. If you’re having trouble sleeping at night, take my advice; it works for both adults and children. I tried this on myself and it works like a charm, believe it or not. Tip for sleeping better at night: take a teaspoon of poppy seeds and eat it. Eat it with a glass of water to help dilute it. Poppy seeds are known to make you sleepy. Poppy seeds is a natural sleeping medicine. Read more about the health benefits of poppy seeds here! I encourage you to try this if you have trouble sleeping at night. See if it works for you! Another tip is, placing a leaf of lavender under your pillow. I’ve never tired this one, but I’ve heard that it helps you to sleep better at night, too.
MONDAY:
Wake up and drink 16 oz of warm water with fresh squeezed lemon juice. The health benefits are amazing! Read more here! I’ll be writing a post about the benefits of water and lemon juice on my other blog soon! By drinking water and lemon juice is the perfect and most refreshing way to start your morning. You will feel great if you drink this every morning.
Another thing, I eat tablespoons of coconut oil a day! Most of you may already know that extra virgin coconut oil is great. If not, read my about it here! I use Nutiva coconut oil! You should, too!
Another thing, I eat tablespoons of coconut oil a day! Most of you may already know that extra virgin coconut oil is great. If not, read my about it here! I use Nutiva coconut oil! You should, too!
MONDAY
MEAL 1:32 ounce Green Manana Smoothie (recipe here)
LUNCH: Chocolate Banana Ice Cream with Go Raw Rawnola
Simply blend 4-5 frozen bananas with raw cacao powder until a creamy and smooth consistency, and top if off with raw granola of you liking. Best if made in a high-speed blender or a food processor.
DINNER: Epic Creamy Colossal Veggie Salad
Salad Recipe
~ a head of swiss chard
~ 3-4 organic carrots, peel the skin and peel spiralize into noodles with a spiralizer or use a veggie peeler to make the noodles
~ 1 organic heirloom or beefsteak tomato (or any variety of tomatoes you like)
~ 2 stalks of organic celery, chopped/diced
~ 1 long, medium-large sized cucumber, peel the green skin and spiralize the cucumbers into noodles (using the same method you noodled the carrots)
~ 1/2 or 1 whole avocado
~ 1/2 to 1 cup organic mung beans (epic marinated recipe here)
~ 2 fresh pitted medjool dates (or prunes, pitted), optional
Dressing:
~ 1/4 cup apple cider vinegar
~ juice from 1/2 of a freshly squeezed lemon or lime
~ 1/4 tsp of organic real sea salt
~ 1 tsp organic herbs and spices of your choice (my favorite are paprika, turmeric, all-purpose seasonings)
Directions:
To make the Marinated Mung Beans:
- Soak the entire 1 pound bag of TruRoots mung beans in a bowl with filtered or distilled water. Soak the beans in water for 15-20 minutes (or overnight) to soften.
- Drain the water and place the beans in a clean bowl.
- Season the beans with your desired seasonings, of choice, adjusting the taste to your preference.
- Cover and set aside, either in the fridge or on your counter, while you make the toppings.
To make the salad:
Peel, cut and wash all ingredients as necessary and place into a colossal bowl.
Peel the green skin of the cucumbers or zucchini if not organic, otherwise, peel the skin too into noodles using a veggie peeler or a spiralizer. Place the noodles into a bowl and chop your ingredients like tomatoes, prunes, jicama, and cilantro into your bowl of noodles. Add in the dressing ingredients and mix around thoroughly until well dressed and mixed. Enjoy
🙂
TUESDAY
MEAL 1: 32 ounce Watermelon Juice
Simply fresh watermelon blended with sweet leaf stevia until a creamy and smooth consistency.
Meal 2: Superfood Bowl of Ice Cream
Ingredients:
~ 4-6 frozen bananas (for the ice cream)
Toppings:
~ organic and non-GMO chia seeds
~ chopped prunes
~ sliced banana
Directions:
Blend the frozen bananas in a high-speed blender (or in your food processor, blended with a splash of water). Blend until creamy and smooth and serve into your bowl. Top with sliced banana, chopped prunes, granola, chia seeds, and anything else you like. Enjoy!
Blend the frozen bananas in a high-speed blender (or in your food processor, blended with a splash of water). Blend until creamy and smooth and serve into your bowl. Top with sliced banana, chopped prunes, granola, chia seeds, and anything else you like. Enjoy!
Meal 3: Veggie Nori Wrap with Mango Garlic Sauce
Ingredients for the Wraps:
~ cucumber sliced vertically (organic, non-GMO)
~ diced tomatoes
~ avocado (sliced vertically)
~ organic, non-GMO alfalfa sprouts
~ marinated mung beans
~ 1/2 tsp raisins
(add whatever else you like)
Directions:
Peel, chop and slice as necessary. Add the ingredients inside a nori sheet. Click here for instructions on how to roll a nori. Serve with the yummy and creamy mango garlic dressing/sauce and enjoy!
WEDNESDAY
MEAL 1: 32 ounce Green Monster Smoothie
Ingredients:
~ 3-4 large fresh bananas (you can also add 1 frozen banana if you want it thick or cold)
~ 2 cups organic spinach
~ 1 organic apple (peel if not organic and remove the seeds and core)
~ 2 cups filtered water
Directions
1.) Peel the apples and bananas, and wash the spinach with lemon or lime or apple cider vinegar filtered water thoroughly. 2.) Pour the water, along with all the ingredients into your high speed blender, blending until creamy and smooth. 3.) Pour into a 32 ounce mason jar and enjoy! be sure to “chew” your smoothies 😛
MEAL 2: an epic bowl of green banana ice cream topped with sliced banana
Ingredients:
~ 4-5 frozen bananas
~ 2 cups fresh or frozen organic spinach
~ 1 tsp organic SweetLeaf stevia powder or 2 medjool dates (pitted)
Directions:
1.) First, blend the spinach (solely) in your blender or food processor until a smooth consistency. Add in the frozen bananas and blend until creamy and smooth. Pour your ice cream into a bowl and top if off with sliced bananas. Enjoy with a spoon 🙂
MEAL 3: EPIC Veggie Noodle Salad
Ingredients:
~ 2-3 large cucumbers (or 3-4 medium-sized cucumbers or zucchini)
~ 1 whole mango (or 2 ataulfo mangos)
~ 1 heirloom tomato
~ 2 heaping handfuls of organic and non-GMO alfalfa sprouts
~ chopped jicama (add more or less as you wish)
~ 1 heaping handful of organic cilantro & parsley
~ chopped prunes
Dressing:
~ 6 tablespoons apple cider vinegar (or 1/4 cup or more)
~ juice of 1 whole lemon or lime
~ heaping tsp of organic seasonings of your liking
Directions:
To make the Marinated Mung Beans:
- Soak the entire 1 pound bag of TruRoots mung beans in a bowl with filtered or distilled water. Soak the beans in water for 15-20 minutes (or overnight) to soften.
- Drain the water and place the beans in a clean bowl.
- Season the beans with your desired seasonings, of choice, adjusting the taste to your preference.
- Cover and set aside, either in the fridge or on your counter, while you make the toppings.
To make the salad:
Peel, cut and wash all ingredients as necessary and place into a colossal bowl.
Peel the green skin of the cucumbers or zucchini if not organic, otherwise, peel the skin too into noodles using a veggie peeler or a spiralizer. Place the noodles into a bowl and chop your ingredients like tomatoes, prunes, jicama, and cilantro into your bowl of noodles. Add in the dressing ingredients and mix around thoroughly until well dressed and mixed. Enjoy
🙂
THURSDAY
MEAL 1: 32 ounce Watermelon & Blueberry Juice
Simply blend watermelon chunks with fresh organic blueberries until a creamy and smooth consistency. Serve in your glass jar and enjoy!
MEAL 2: Epic Superfood Fruity Ice Cream Bowl
Plain banana ice cream topped with buckwheat crumbles, chopped mango, chopped apple, sliced banana, and chopped grapes. Get the FULL recipe here!
Meal 3: Colossal Mung Bean Sprout Veggie Salad
Ingredients:
~ 2-3 large cucumbers or zucchinis
~ 1-2 huge leaves of swiss chard
~ 1 cup chopped tomatoes
~heaping handful of sliced and diced cilantro
~ heaping handful of sliced and diced parsley
~ 2-3 stalks of organic celery
Directions:
To make the Marinated Mung Beans:
- Soak the entire 1 pound bag of TruRoots mung beans in a bowl with filtered or distilled water. Soak the beans in water for 15-20 minutes (or overnight) to soften.
- Drain the water and place the beans in a clean bowl.
- Season the beans with your desired seasonings, of choice, adjusting the taste to your preference.
- Cover and set aside, either in the fridge or on your counter, while you make the toppings.
To make the salad:
Peel, cut and wash all ingredients as necessary and place into a colossal bowl.
Peel the green skin of the cucumbers or zucchini if not organic, otherwise, peel the skin too into noodles using a veggie peeler or a spiralizer. Place the noodles into a bowl and chop your ingredients like tomatoes, prunes, jicama, and cilantro into your bowl of noodles. Add in the dressing ingredients and mix around thoroughly until well dressed and mixed. Enjoy
🙂
THURSDAY
MEAL 1: Earthly Tones Sweet Beety Juice
Ingredients:
Serves 2; 16 ounces (2 cups each; 32 ounces total = 4 cups)
• 1 whole organic red beet (stem & root)
• 3 celery organic stalks
• 6 oranges, peeled
• 3 organic carrots, peeled if you like
• handful fresh organic parsley
• 1 fresh ginger
• 3 organic carrots, peeled if you like
• handful fresh organic parsley
• 1 fresh ginger
Directions:
Wash, peel & cut as needed. Juice it! Drink it! Enjoy it! Feel the wonderful powers! 🙂
Wash, peel & cut as needed. Juice it! Drink it! Enjoy it! Feel the wonderful powers! 🙂
SNACK: Fresh pitted medjool date stuffed with cashew butter (you can use any butter of your choice). YUM! 🙂 This snack is my favorite and truly hits the spot and holds you up till your next meal. 3-6 of these babies, I’m good 🙂
Directions: simply pit a date and spread your favorite nut butter of choice. If you’d like, drizzle with coconut nectar for an additional yumminess. Enjoy!
MEAL 2: Manana Ice Cream!
plain banana ice cream topped with mango chunks and a mango sauce blended with water.
Ingredients:
~ 6-7 frozen bananas (for the ice cream)
~ 2 ripe mangos (peel and chop)
To make the ice cream: blend frozen bananas in your high speed blender until creamy and smooth, adding a bit of water if needed.
To make the sauce: simply blend 1 ripe mango mango with a bit of water until creamy and smooth. Pour the sauce over your ice cream and top the ice cream with mango chunks. Enjoy 🙂 this is my absolutely favorite combo! <3
MEAL 3: Raw Veggie Wraps!
Ingredients:
~ 1 cup marinated mung beans
~ marinated olives
~ chopped/diced cucumber
~ finely chopped cilantro and parsley
~ diced/chopped tomatoes
~ finely diced red onion (marinated in apple cider vinegar, lemon or lime juice and seasonings of your choice)
feel free to add whichever veggies you like. Carrots and broccoli would be a great addition.
Directions:
1.) First, soak the mung beans by placing them in a big bowl with water. Make sure the bowl is big enough, so the beans can sprout in. The beans should be covered with water. Let them soak for 30 minutes to an hour. You could even soak them overnight.
2.) Drain the water from the mung beans and rinse them thoroughly.
FRIDAY
Meal 1: Sweet and Cleansing Juice
Ingredients:
~ 1 head of organic kale
~ 1 stalk of organic celery
~ 1 cucumber
~ 2-3 apples
~ 1 lime
~ piece of ginger (however amount you want)
Directions:
1.) Wash our greens in a bowl of clean, filtered water with a bit of apple cider vinegar and/or lemon or lime juice freshly squeezed.
2.) Peel the skin of the cucumber (if not organic). Otherwise, rinse the skin of the cucumber very well.
3.) Cut and chop the apples so that it fits in the juicer.
4.) Juice all ingredients in your juicer.
5.) Strain your juice if you like it completely smooth. otherwise, serve in a glass and enjoy 🙂
Meal 2: Strawberry Banana Nice Cream
Ingredients
Nice Cream:
~ 6-7 frozen bananas
~ heaping handful of dried strawberries or 1 cup fresh strawberries (I used dried strawberries, as that was the only thing I had on hand in the kitchen, but both works very well to create the strawberry color and flavor! Freshest is always bestest 😉 !)
sliced banana and dried or fresh strawberries, for topping
Directions: place the frozen bananas and strawberries in a high-speed blender and blend until creamy and smooth. Serve in a bowl and top it off with strawberries and banana slices. Enjoy 🙂
Meal 3: Raw Vegan Cucumber Pizza Bites!
healthy, delicious, satisfying, filling, low-fat, raw vegan cucumber pizza bites! You can feel GUILT-FREE when you eat more than one slice ;). Get the FULL recipe here!
SATURDAY
Meal 1: Green Banana Ice Cream Topped with Mango Chunks
Ingredients:
~ 6-7 frozen bananas
~ 2 cups fresh organic spinach
~ 1 ripe mango, chopped into chunks
Directions: place the frozen bananas in your blender until creamy and smooth. Top it off with mango chunks and enjoy :)!
Snack: Superfood Raw Vegan Brownies with Red Beet Smoothie
Ingredients:
~ 1/2 cup raw buckwheat flour
~ 6 tablespoons organic raw chia seeds
~ 4 tablespoons raw cacao powder
~ 5 fresh pitted medjool dates
~ 2 heaping handfuls of dried mulberries
~ 1/3/1/2 cup filtered water
Directions:
To make the Brownies:
1.) place the ingredients in your food processor or high speed blender, blending or processing until the dough crumbly but sticks together easily when you press the dough with your fingers.
2.) Press the dough at the bottom of a flat plate into brownies. Top if off with dried mulberries and additional chia seeds sprinkled on top if you like.
3.) Place the brownies in the fridge or freezer, until you make the smoothie or non-dairy mylk.
To make the Red Monster Smoothie:
I enjoyed this epic brownie with a yummy red monster smoothie.
Ingredients:
~ 3 fresh bananas (or 1 frozen banana and 2 fresh)
~ 2 fresh pitted medjool dates
~ 1 apple, peel if not organic and remove the seeds and core
~ 1/2 of a large red beet or 1 whole small-medium sized one
~ 1 1/2 cups filtered water
Directions: Place your smoothie ingredients in your high speed blender until creamy and smooth. Pour into a 32 ounce mason jar and enjoy!
Meal 3: Raw Vegan Veggie Burgers
You can get the FULL recipe here!
SUNDAY
Meal 1: Red Monster Smoothie Recipe
Ingredients:
~4 fresh ripe bananas
~ 1 whole organic red beet root & leaves
~ 2 pitted medjool dates
~ 2 cups filtered water
~ 1 apple (if not organic, peel it and remove the seeds and core)
Directions: peel, wash and cut ingredients as necessary. Place all ingredients in your blender and blend until creamy and smooth. Serve in a glass jar and enjoy! 🙂
Meal 2: Epic Sprouted Fiesta Wrap
These wraps are epic, delicious, filled with flavor and nutrition, made with love, low-fat, guilt-free, and satisfying. Grab the recipe here!
Meal 3: Banana Chia Ice Cream Bowl 
Ingredients:
~5-6 frozen bananas (peel ripe bananas and place in freezer for 4-6 hours, or overnight).
Toppings:
~ 1-2 ripe bananas, sliced on top
~ 1 TSP organic chia seeds
~ 1 ripe mango, peeled and chopped into chunks
Directions
Make the ice cream by blending frozen bananas in a high speed blender until a creamy and smooth consistency for about 1 minute. Once the ice cream is creamy and smooth, pour the ice cream into a bowl and top it off with chopped fruits and sprinkle chia seeds on top. Enjoy!
That’s it! This is just an example of what I eat in a week as a high-carb, low-fat, raw vegan teenager. If you liked and enjoyed this post and would like to see more, please tell me in the comments below!
If you enjoyed this post and would like me to continue more of these posts, please let me know in the comments below. To learn more about what I eat in my diet, read my post here!
Please don’t hesitate to ask me ANY questions you may have! I’ll be more then happy to answer them. Post your questions in the comments box below. If you would like to request a specific topic that you would like me to blog/video about (anything about this lifestyle; raw and vegan), please email me with any of your requests, suggestions and/or questions you may have.
* read my post here, where i talk about “dieting” and “diets”!
Questions Of The Day:
Was this post helpful? Who else wakes up to warm lemon juice water? Do you like the idea that I share my day/weekly eats with you? let me know in the comments bow below. 🙂
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* read my post here, where i talk about “dieting” and “diets”!
Questions Of The Day:
Was this post helpful? Who else wakes up to warm lemon juice water? Do you like the idea that I share my day/weekly eats with you? let me know in the comments bow below. 🙂
*** Like what you see and don’t want to miss a post? Subscribe to RawVeganLiving’s FREE Newsletter and receive new post updates via email HERE!***
I love these kind of posts, because I always find it so interesting to see what others are eating.
Your food looks so lovely and healthy, just the way I like it too. And Im so happy Im not the only one eating raw healthy treats every day 😉 Im so happy that we can do that and just feel good about it!
Wish you a wonderful weekend!
Thank you!! <3 Haha, that’s the awesome thing about this lifestyle… you can eat raw desserts/treats everyday of you wanted and feel amazing afterwards! 😉 Eat with absolutely no guilt, what so ever!! 🙂
Wish you a wonderful weekend, as well! =)
Wow wow wow! What a detailed post! I will definitely be adding chia seeds to my water after this…I usually only ever have them in smoothies! This was very interesting to learn about your diet, thanks Miliany 🙂
THANK YOU, THANK YOU, THANK YOU!!! Yes, you should definitely start adding chia seeds to your water… you’ll love it! Glad you found learning about my diet interesting! 🙂 And you are VERY welcome, Koko! =) <3
that looks like a really delicious week! I always start my day with lemon water as well 🙂
Thanks! It’s the best way to start your day! 🙂
I love seeing what others eat! And I also love drinking lemon water right after waking up. Thanks for the post!
Great! 🙂 Your welcome!
x
Thank you so much for doing this! It has made me so excited to go raw vegan!! 😀
Thank you, Samantha!! I’m so happy to hear that this post has made you excited about going raw vegan! 😀
You are such a bright young lady!! I’m starting a 4 week vegan cleanse tomorrow and I found this post SO helpful!! I am loving the orange juice, banana smoothie, nori wraps and cheese cake!! Thanks for this, I’m excited!!
Thank you, Tawny!! 😉 Good for you on starting a 4 week vegan cleanse. I’m so happy to hear that you found this post SO helpful!! More posts like this are coming. Hope you try the recipe above.
All the best,
Miliany 🙂
Thank you so much for this! I want to try a week as a raw vegan (just a regular vegan right now lol) and this looks amazing. Thanks!
Thank you! I’m happy this post has inspired you to go vegan!
This was so interesting and helpful! I want to try raw vegan for a day but I’m concerned about not getting enough calories or protein. Also, I heard raisins are not raw? And I was wondering about uncooked oats as used in overnight oat recipes where they simply soak up the liquid overnight…Another question, is “raw” tofu a raw food? Thank you so much for your help! Oh and for the experimental day I was thinking oatmeal with almonds and berries for breakfast if uncooked oats are acceptable, apple for snack, salad with tomatoes, almond, peppers, etc and vinegar for lunch, raw sushi for dinner (nori, cauliflower rice, avocado, cucumber, carrots), banana nicecream, broccoli, and larabar for snack options. Any thoughts?
Thank you! To feel the awesome effects and benefits of this lifestyle, going raw vegan for a day will not be much of a benefit. Is it just you who’s going raw vegan or do you also have family/friends who are interested in joining this lifestyle? The calories and protein should be the least to your concern. You’ll get your calories and protein from fruits, vegetables, nuts, and seeds, so no need to worry about not getting enough.
Depending on how the raisins were dried, it may or may not be raw. I don’t recommend using oats, here’s why:
but if you do, the oats do soak up the liquid, which is why dehydrating the oats would be preferred. You can replace oats with sprouted raw buckwheat groats. No, tofu is not a raw food.
I would make a few adjustments if I were you to your raw food menu. Here’s what I suggest, adjust according to your preference:
Breakfast: a juice
Lunch: a smoothie
Snacking: fresh fruit(s) or banana nicecream. I don’t recommend the larabars because they’re owned by Monsanto (GMO).
Dinner: Salad (greens, tomato, avocado, cucumber, carrots, broccoli, and any other greens you like)
Hope this helps and sorry for the late response. Thank you!
All the best to you,
Miliany
Here’s the link to the post on why I don’t recommend grains and wheat (oats are a grain): http://0medz0.com/are-whole-grains-and-wheat-optimal-for-health/
I might be just misunderstanding you. You said that you use canned beans and rice that you heat up? That conflicts with what I thought raw meant. Don’t foods have to be retained at less than 104˚ to be considered raw? Do you mind explaining? The Nori looks delicious I think I’m going to make that tonight for dinner 😀 Thanks!!!
Hi Riley,
Yes, I used canned beans and rice from Eden (their cans are BPA-free: http://www.edenfoods.com/articles/view.php?articles_id=178) and heated it up. This recipe was from when I first transitioned to a vegan diet. I posted the rice and beans recipe (not raw, but vegan) for those who want to enjoy cooked foods in their diet, and it was a requested vegan recipe by my readers. That vegan dish was not included in my weekly eats, as I no longer consume cooked foods. I did say in the post, “It’s also okay if you find yourself eating cooked foods along the way. I’m also going to share with you one of my favorite vegan cooked meals that I used to eat when I was a vegan.”
For foods to be considered raw, they cannot be cooked above 115-118 degrees to retain all its nutrients. My first weekly diet dairy was to help those who are transitioning to a vegan diet, along with showing them what I ate in a week as a raw foodists.
Hope this helped answer your misunderstanding! Thank you! Hope you enjoy your nori if you decide to make it.