7-Day Raw Food Diet – What To Eat, Benefits, And Side Effects

Reviewed by Registered Dietitian and Personal Trainer Kate Turner, MA, RD, CSSD, CPT
Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

A raw food diet is a lifestyle that promotes the consumption of raw, unprocessed foods. It can be considered healthier than cooked and processed foods as it is high in food value, low in calories, and does not contain preservatives and additives. Research confirms that the raw food diet helps lower cholesterol levels and the chances of heart disease, obesity, and diabetes. But it also lowers vitamin B12 levels (1). So, can raw foods have a negative impact on your health, or should you balance between the raw and cooked foods? Find out by giving this post a read. Swipe up!

Highlights Of The Article

Is The Raw Food Diet Good?


The raw food diet can be traced back to the 1800s and has become popular in the recent past. And that’s because people who consume 70% of their foods raw are believed to have a longer life and have a lower incidence of diseases and tend to be healthier than others. According to a report by Scientific American, “A raw foods diet typically consists of unprocessed foods that are not heated above 115 degrees Fahrenheit so as to preserve nutrients otherwise lost during cooking.” Raw food dieters have reported to losing weight more quickly, having more energy and being more active. Many people also choose to go on a raw food diet to flush out toxins and avoid potential carcinogens. By consuming raw food, you may reduce your risk of heart disease, obesity, and diabetes (2).


Now, the main question is, what should you consume in the raw food diet, and what should your meal plan look like? Scroll down to find out.

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7-Day Raw Food Diet Meal Plan

Though many vegans are raw food dieters, many raw food dieters are also lacto-vegetarians and meat eaters. If you are intrigued, let me show you what you should consume on a raw food diet. Make sure to tweak the foods according to your taste, choice, and availability. You can take a look at the “Foods To Eat And Avoid” section to figure out which foods you can consume.

Day 1

MealsWhat To Eat
Breakfast (8:00 a.m.)Berry smoothie + handful of walnuts
Lunch (12:30 p.m.)Kale, tomato, and sprouted bean salad + 1 cup coconut water
Snack (3:30 p.m.)1 cup green tea + 10 in-shell pistachios
Dinner (7:00 p.m.)Lettuce, purple cabbage, olives, and cucumber salad

Day 2

MealsWhat To Eat
Breakfast (8:00 a.m.)Milk, banana, and nut butter smoothie
Lunch (12:30 p.m.)Cucumber, carrot, and tomato, and sprouted lentil salad with olive oil and lime juice dressing
Snack (3:30 p.m.)Fresh fruit juice
Dinner (7:00 p.m.)Guacamole and watermelon

Day 3

MealsWhat To Eat
Breakfast (8:00 a.m.)Mung bean sprouts + 2 walnuts
Lunch (12:30 p.m.)Bell pepper, cucumber, and tomato – lettuce wrap
Snack (3:30 p.m.)Baby carrot and hummus
Dinner (7:00 p.m.)Cucumber and kimchi

Day 4

MealsWhat To Eat
Breakfast (8:00 a.m.)Spinach and banana smoothie + handful of walnuts
Lunch (12:30 p.m.)Watermelon Balsamic salad with pepitas + 1 cup coconut water
Snack (3:30 p.m.)1 orange
Dinner (7:00 p.m.)Carrot and cabbage salad with ¼ avocado

Day 5

MealsWhat To Eat
Breakfast (8:00 a.m.)Raw egg protein shake + 4 almonds Or Banana and chocolate shake + 2 Brazil nuts
Lunch (12:30 p.m.)Lettuce wrap + sprouted chilled lentil soup (not heated)
Snack (3:30 p.m.)Apple  & 1 tablespoon raw nut butter
Dinner (7:00 p.m.)Avocado and cucumber salad

Day 6

MealsWhat To Eat
Breakfast (8:00 a.m.)Chia seed pudding + handful of walnuts
Lunch (12:30 p.m.)Vegetable salad
Snack (3:30 p.m.)Puffed rice salad
Dinner (7:00 p.m.)Zucchini salad + 1 piece of dark chocolate

Day 7

MealsWhat To Eat
Breakfast (8:00 a.m.)Oats smoothie
Lunch (12:30 p.m.)Cucumber and tomato salad + buttermilk
Snack (3:30 p.m.)10 in-shell pistachios + ½ grapefruit
Dinner (7:00 p.m.)Raw papaya salad

How You Will Feel By The End Of Day 7

By the end of Day 7, you will feel rejuvenated and energetic and look a lot slimmer. If you are a lacto-vegetarian or a meat eater, it will be a little tough for you for the first two days. But by Day 3, you will start to get into the groove. And by the end of Day 5, you will notice a significant reduction in your weight and feel more alert and active.

To follow the raw food diet, you have to be a little conscious about what you can and cannot eat. Here’s a list – scroll down.

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Raw Food Diet – Foods To Eat And Avoid

Foods To EatFoods To Avoid
Fresh veggiesCooked/baked veggies, meat, legumes, grains, etc.
Fresh fruits you can eat rawToasted nuts and seeds
Nuts, seeds, and nut buttersPasta
Sprouted legumesAlcohol
Almond milk and nut yogurtJunk food
Edible grade coconut oil, olive oil, and avocado oilCoffee/tea
SeaweedRefined flour and sugar
Kimchi and sauerkrautPasteurized milk and juices
Raw eggs and fishTable salt and refined oil

Basically, 70% of your food should be uncooked. If you can consume raw eggs and fish, go for it. But for safety concerns, it is best to avoid doing so. Here are a few recipes to show you how easy, quick, and nutritious raw foods are. Take a look.

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Raw Food Diet Recipes

1. Raw Food Breakfast Oatmeal Smoothie


  • 2 tablespoons rolled oats
  • 1 frozen banana
  • ½ cup almond milk
  • 1 teaspoon flaxseed powder
How To Prepare
  1. Toss all the ingredients into a nutribullet.
  2. Blitz until it forms a smooth texture.
  3. Pour it into a glass, and your breakfast is ready!

2. Raw Food Lunch Lettuce Salad


  • ½ cup chopped iceberg lettuce
  • 4 halves cherry tomatoes
  • ½ cup cubed cucumbers
  • ¼ cup finely sliced purple cabbage
  • A few olives
  • 2 tablespoons olive
  • A pinch of sea salt
  • A pinch of ground black pepper
How To Prepare
  1. Toss all the ingredients together.
  2. Drizzle olive oil and add a pinch of salt and black pepper.
  3. Give it a final toss, and lunch is served!

3. Raw Food Dinner Vegan Carrot Salad


  • 1 cup finely chopped or grated carrot
  • 2 tablespoons olive oil
  • 1 tablespoon chopped cilantro
  • ½ teaspoon dried rosemary
  • 2 tablespoons lime juice
  • A pinch of sea salt and black pepper
How To Prepare
  1. Toss the carrot and chopped cilantro in a bowl.
  2. Add olive oil, lime juice, rosemary, and seasoning.
  3. Give it a final toss, and dinner is ready!

So, you see, it is really easy and hassle-free to prepare raw food recipes. Plus, they are loaded with nutrients.

Let’s take a quick look at the benefits of the raw food diet.

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Raw Food Diet Benefits


  • Helps detoxify the body.
  • Can aid weight loss.
  • May improve digestion.
  • May reduce the risk of heart disease, obesity, and diabetes.
  • May help reduce your risk of cancer.
  • Can provide relief from constipation.
  • May improve liver function.
  • Can boost your skin, hair, and nail health.
  • May increase your energy levels.

But is it always good to consume raw foods? Are there any harmful side effects? Find out in the next section.

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Raw Food Diet Side Effects


Though there are good reasons you should follow the raw food diet, consuming raw foods for a prolonged period can make you vitamin deficient. There are also certain side effects of eating uncooked food including:

  • Harmful bacteria and other germs are not killed when you consume raw food.
  • If you have a weak digestive system, you may not be able to digest raw food.
  • Cooking brings out some of the nutrients in some veggies like bell peppers and tomatoes.
  • Raw foods may cause inflammation in your digestive tract.
  • Raw foods may cause you to become deficient in vitamin B12.
  • Most people are unable to consume raw eggs or meat.

So, it is clear that the raw food diet is not for everyone. If you are healthy and have no health issues, continue consuming cooked food. Occasionally, you can detox your body by going on a 2-day or 3-day raw food diet. That said, the raw food diet may be a good option for those suffering from a few health problems. Scroll down to find out if you should follow it.

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Who Should Follow The Raw Food Diet?

Forget the diets that others are following. Follow a diet that suits your health conditions and lifestyle. The raw food diet does promote a healthy lifestyle and may help prevent certain diseases. Should you follow it? Possibly yes, if you:

  • Are obese
  • Are diabetic
  • Are looking to detox
  • Suffer from constipation
  • Have gallstones
  • Have hormonal imbalance
  • Suffer from sore muscles and joint pain frequently
  • Are allergic to certain processed foods
  • Have high cholesterol
  • Suffer from heart disease
  • Are fighting cancer

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All-in-all, being on a refreshing raw food diet for a week may help you experience some of these positive changes in your body. Because it is a great diet to bring your health back on track. However, remember, you must also consume cooked foods to balance out the nutritional deficiencies. Talk to your doctor or dietitian to get an expert opinion before trying a raw food diet. Always aim for a healthy lifestyle that keeps you happy and healthy. Cheers!

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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.