Day in the Life: 1 Day Raw Food Meal Plan

Raw Food Meal Plan

Raw foods can be wonderfully healing foods. They are known for their ability to help flush toxins from the system, aid in the healing of certain health issues and can protect the body from illness.

Raw foods are living foods that still contain all the nutrients, water, fiber and life force that nature intended them to have. Raw foods are incredibly nutrient rich and are an excellent addition to anyones diet.

I have been getting a tonne of requests for sample meal plans from those who are interested in a raw food diet, but do not know where to begin. In this post you will find a full days menu, complete with recipes and shopping lists. This menu can be used as a “blueprint” to help you get started.

This meal plan will give you an idea of how your body feels on raw foods. Keep in mind that it is always best to listen to your own body and do what feels right for you.

If you would like to add cooked food into this menu, you are more than welcome to do so. Adding some cooked quinoa, brown rice, lentils or chickpeas to your lunch time salad or your zucchini pasta dinner are both great options if you feel that is best for you.

There is no rule that says you have to eat a 100% raw foods diet in order to get the benefits of raw foods and for some, this isn’t going to feel best. And for some, eating raw foods is a gentle and nourishing way to do a cleanse or “reset”.Click here to check out the 21 Day Raw Food Reset Cleanse.

You can mix and match ingredients, and you can substitute things on this meal plan if you find there are items you cannot have or do not enjoy. Raw foods should be playful and intuitive, so use your imagination. And, if you’re looking for step-by-step, done for you meal plans we’ve got those too! Click here to check out the 30 Day Meal Plans.

Meal Plan

Upon Rising: Drink 16 oz Lemon Water and Green Glory Juice

Breakfast: Berry Wonderful Chia Pudding

Snack: Protein Power Green Smoothie

Lunch: Avocado Alkalizing Salad

Dinner: Zucchini Pasta with Tahini Ginger Dressing


Water with Lemon

16 oz Lemon Water


  • 16 oz fresh water
  • 1/2-1 lemon, juiced

Instructions: Add your lemon juice to your water, stir and enjoy.

Green Glory Juice

Green Glory Juice


  • 1/2 green apple
  • 2 celery ribs
  • 1 small cucumber
  • 1/4 cup parsley
  • 1/4 cup cilantro
  • 1 lemon, peeled

Instructions: Peel your lemon. Run all ingredients through a juicer. *Note: If you do not own a juicer you can blend all ingredients in a blender and strain through a nut milk bag or cheese cloth or just enjoy as a smoothie.

Berry Wonderful Chia Pudding


  • 3 tbsp chia seeds
  • 1 1/2 cups coconut milk
  • 2 tbsp hemp seeds
  • 2 cups blueberries
  • 1 tsp cinnamon

Instructions: Place your chia seeds and milk of choice in a bowl. Stir and then allow to sit for 20-30 minutes, or until your chia seeds have absorbed all the liquid. Add remaining ingredients, stir and enjoy!

Green Protein Smoothie

Protein Power Green Smoothie


  • 1 banana, fresh or frozen
  • 1 cup mango, fresh or frozen
  • 1 cup green leaf lettuce
  • 1-2 cups water or almond milk
  • 1 scoop plant-based protein powder (optional)

Instructions: Place all ingredients in a blender and blend until smooth.  Enjoy.

Avocado Alkalizing Salad


  • 3 cups greens of choice
  • 1 avocado
  • 1 beet, grated
  • 1 carrot, grated
  • 1 small tomato, diced
  • 2 tbsp hemp oil
  • 1 lemon, juiced
  • Pinch of pink Himalayan Salt

Instructions: Place your greens in a bowl or on a plate. Cut your avocado in half and remove the pit. Slice into strips or dice and place on top of your greens. Add remaining ingredients.  Toss and enjoy!

Zucchini Pasta with Tahini Ginger Dressing


  • 1 medium zucchini
  • 2 cups arugula
  • 1 bell pepper, sliced

Tahini Ginger Dressing

  • 1 inch piece ginger root, grated fine or finely diced
  • 1 orange, juiced
  • 1 green onion, sliced
  • 2 tbsp tahini
  • Pinch of pink Himalayan salt

Instructions: Slice your zucchini into noodles using a spirooli slicer, mandolin slicer or grate using a box grater. Combine your pasta ingredients in a bowl and set aside. Combine your dressing ingredients in a small bowl and whisk until combined. Pour your dressing over your salad.  Toss and enjoy.

Shopping List


  • 2 cups arugula
  • 1 beet
  • 1 bell pepper
  • 1 carrot
  • 2 celery ribs
  • 1 small cucumber
  • 3 cups greens of choice
  • 1 cup green leaf lettuce
  • 1 green onion
  • 1 small tomato
  • 1 medium zucchini


  • 1 green apple
  • 1 avocado
  • 1 banana
  • 2 cups blueberries (fresh or frozen)
  • 3 lemons
  • 1 cup mango (fresh or frozen)
  • 1 orange

Fresh Herbs

  • 1 small bunch cilantro
  • 1 inch piece ginger root
  • 1 small bunch parsley


  • 3 tbsp chia seeds
  • 1 small container hemp oil
  • 2 tbsp hemp seeds
  • 1 small jar tahini

Grocery Items

  • 1 container coconut milk
  • 1 small container cinnamon
  • 1 small container pink Himalayan salt
  • 1 container almond milk (optional)
  • 1 container plant-based protein powder (optional)

Ali Washington

Ali Washington is an inspirational speaker, author and coach who believes that health and wellness should not only be easy and natural, but also fun. Through techniques acquired from life coaching, yoga, psychology, nutrition and energy medicine, Ali works to empower those who cross her path to learn to trust their own bodies, minds and emotions. She believes that YOU are the expert on you, and she is simply there to offer you tools and techniques for reacquainting yourself with your own inner knowledge. ind her book The Perception Diet Here: