Complete Guide To Raw Food: 100+ Recipes, Diet, Benefits & Videos

Would you like my complete collection of over 100 raw food recipes? In this guide, I also share my raw food diet, incredible benefits, and videos.

Guide To Raw Food: 100+ Recipes, Diet, Benefits & Videos

Raw food diet? Is it even possible?

I understand that you might be Sceptical about this healthy diet program.

The first thing that comes to mind would usually be about meat: “Do you mean to say you eat uncooked beef and chicken?”

** Please note that this post may contain affiliate links which means that I can receive a small payment if you make a purchase through my links.

But I’d like to be honest straight away: uncooked meat isn’t part of the equation.

Even prehistoric people cooked their hunted meat over a bonfire, so it must not be mistaken for an animal-like behavior towards food.

This diet is more than just the consumption of anything raw.

It’s a systematic program that accounts for all the nutrients that your body needs, which surprisingly don’t need to come from processed food and meat.

At first, I feared that eliminating cooked foods will do me more harm than good.

Fortunately, it did not.

I realized soon enough, through my impressive weight loss and renewed strength, that eating raw foods such as fruits and veggies was actually the key for me to achieve a healthier body.

In today’s complete guide to raw food, I’ll talk about what exactly is a raw food diet and how it can benefit your weight loss efforts as well as your overall health and well-being.

Table Of Contents

  1. What Is A Raw Food Diet?
  2. What Are The Different Types Of Raw Food Diets?
  3. Raw Food Diet Benefits
  4. How To Lose Weight On A Raw Food Diet
  5. Raw Food Diet For Weight Loss
  6. Raw Food Diet Allowed Food List
  7. Raw Food Diet Cons
  8. Raw Vegan Celebrities
  9. How To Start A Raw Vegan Detox
  10. Is A Raw Vegan Diet Expensive?
  11. Raw Food Diet Before And After
  12. Raw Food Recipes
  13. Raw Food Smoothies & Shakes
  14. Calorie Counted Raw Food Diet Meal Plans For Weight Loss
  15. Raw Food Recipe Videos
  16. Free Gifts To Help You Succeed On A Raw Food Diet
  17. Must Have Products For A Raw Food Diet
  18. Raw Vegan Recipe Books
  19. Conclusion
  20. Related Guides You Will Love

What Is A Raw Food Diet?

A raw food diet basically involves the consumption of raw, unprocessed food. For a food to be considered as “raw”, it must not have been heated over 104-118 degrees Fahrenheit (40-45 Celcius). Additionally, it should be in its organic form—that is, it has never undergone refinery, food processing methods or pasteurization, and is never treated with pesticides. Someone who follows this diet shuns artificially-prepared food derivatives. Instead, a raw food dieter typically gets nourishment from plant-based foods.

Healthy raw food concept

People who follow this diet—myself included—believe in the principle in which cooking can potentially destroy the natural enzymes in food, which in turn might reduce its nutritional values.

It’s not exactly copying the vegan philosophy of anti-animal cruelty, but it’s just the belief that food can be both nutritious and filling just the way it is: without chemicals added or flavor enhancers.

What Are The Different Types Of Raw Food Diets?

Healthy raw summer vegan snack plate for vegan party

There are basically 4 types of raw food diets that are commonly practiced these days.

Among them are as follows:

1) Low-Fat, High-Carb Diet

This type of raw food diet uses the 80-10-10 meal ratio.

It should not be confused with the diet of the same name that includes meat and processed foods in meals.

This one is mainly based on fruits, but also incorporates other plant-based foods that can be eaten raw.

The way it works is 80% of your diet is made up of carbs, sourced mainly from fruit and vegetables. 

10% of your meal portion should include healthy fats such as avocado and coconut, and 10% should include protein that can be found in nuts, seeds, or sprouted legumes.

If you want to learn more about the 80/10/10 diet, I highly suggest reading this book (this link takes you to Amazon) as it will teach you almost everything you need to know about raw food diets.  This is the first book I read about raw food diets and it literally changed my life.  I can’t recommend it highly enough.  

2) High-Fat Gourmet

This one involves meals that are based on nuts and seeds for calories.

Somehow, it mimics the standard diet that may include raw pizzas and raw burgers, among many other diet-adjusted recipes and meals.

Raw gourmet food isn’t actually the healthiest food to eat for every meal, every day, as it is too high in fat and isn’t as energizing as the other types of raw food diets. 

But despite this, I still believe this type of diet is healthier than the average diet.  

When I stick to a strict raw food diet, I typically eat one gourmet food item per day which gives me something to look forward to. 

If you’re looking for restaurant quality food that you can easily make yourself at home, I recommend this great raw food recipe book on Amazon.  These recipes are literally taken straight from a raw food cafe menu. 

My own raw food diet recipe book also contains a lot of delicious gourmet recipes that I made for 2 epic raw food parties last year. 

3) Fruitarian

By this term, I mean getting your nourishment solely, or mainly from fruits.

It is common knowledge that you can eat most fruits raw because they are tangy and sweet, as compared to the bitter and weird taste of most veggies that make them ideal only when cooked.

Still, including not-so-commonly referred fruits to your meals such as tomatoes and avocadoes can easily qualify for a fruitarian diet.

There are also lots of weird and wonderful food items that are technically fruit that we don’t consider to be fruit. 

For example, did you know that corn, or sweetcorn is actually a fruit?  It is actually very tasty eaten raw and I have made numerous batches of yummy raw corn tortilla chips just out of corn.  

This is the best book I read on Fruitarianism, it’s so easy to read and so inspiring that I was literally drooling about fruit by the time I finished it. 

4) Nutritionally Complete

This term has been coined after the diet’s holistic approach to nutrition.

It uses raw foods for meals in a way that all your dietary needs are being met despite the absence of typical protein and fats sources such as meat, poultry, and dairy.

Despite a raw vegan diet being so healthy, the restrictive nature of it means that it is actually easier than you think to become nutritionally deficient without due care. 

You have to make sure you are eating a lot of veggies, and protein sources to cover all your bases.  

The good news is, that it is still very easy to get all your nutrition as long as you know what you’re doing. 

This is the type of raw food diet that I follow and the only one I suggest for the long term.  To learn how to eat to cover all your bases, these two recipes books from Raw Food Romance by Melissa Raimondi and FullyRaw by Kristina, will give you everything you need and make sure your nutritional requirements are taken care of.

Raw Food Diet Benefits

Attractive woman in the kitchen

There’s a good chance that you’ll be persuaded to start this diet once you learn how eating raw foods can give you health benefits.

Here are some of them:

1) Raw Food Diet Helps Improve Heart Health

Studies have shown that frequent consumption of fruits and veggies—the main cast of the raw food diet—can lead to lower blood pressure and a reduced risk of heart attacks and stroke.

Thanks to the phytonutrients, beta-carotene, and fiber that most fruits and vegetables have in excess, you can avoid serious cardiovascular illnesses and minimize the risks to up to 75%

2) Raw Food Diet Helps Lower Cholesterol Levels

Edible uncooked foods such as nuts, seeds, grains, and legumes are just some of the heart-friendly substitutes to cholesterol-laden foods.

Most of these plant-based foods are rich in Omega-3 fatty acids and soluble fibers which prevent cholesterol from being absorbed into your bloodstream.

3) Raw Food Diet Helps To Lower Risks Of Diabetes

This is courtesy of plant-based foods’ high fiber content, which draws down blood sugar levels and increases insulin sensitivity.

4) Raw Food Diet Is Ideal For Weight Loss

It is known to us that calorie-dense foods make us fat, but this can be remedied by a low-calorie diet involving raw foods such as fruits, vegetables, nuts, seeds, and legumes.

Throughout the last couple of decades, it has been established that vegan-inspired diets actually work when it comes to weight management and fat reduction.

Aside from fiber, there are other metabolism-inducing components that can only be found in plant-based foods.

Eating them raw will also rid you of unnecessary calories coming from the oil, heat, and flavorings usually associated with cooking.

How To Lose Weight On A Raw Food Diet

If you want to lose weight on a raw food diet, you should start eating meals comprising at least 75% uncooked food. Virtually anything that is edible even when raw—provided they are pitted, sprouted, or sometimes soaked in water—can go with this diet. The remaining quarter of your meal can be allocated to vegan foods that can be cooked.

Asian woman weight loss and diet concept


Raw Food Diet For Weight Loss

Mixed fruit salad

If you’re aiming to lose weight through undergoing a raw food diet, you must follow a strict meal program that bans all processed foods and inorganic ingredients.

Your main meals can be composed of protein, carbs, and healthy fats courtesy of plant-based foods.

As for snacks, there are a lot of options such as raw pizza, raw burgers and a fruit medley.

With consistent practice, you should be able to see remarkable changes in your weight around 3-4 weeks.

Raw Food Diet Allowed Food List

list toasted nut butters, pistachio, hazelnut and cashew

Not sure which foods can go into your diet? Here’s a list to get you started.

  •         Fruits (frozen or fresh)
  •         Edible raw vegetables
  •         Edible raw nuts
  •         Edible raw seeds
  •         Raw grains (can be soaked in water or sprouted)
  •         Sun-dried or dehydrated fruits
  •         Raw nut butters
  •         Dairy-free smoothies
  •         Cold-pressed coconut and olive oils
  •         Seaweed
  •         Raw Wraps
  •          Raw Honey (not strictly vegan).  Raw vegans can use coconut nectar or raw blue agave nectar.
  •         Sprouts

Raw Food Diet Cons

Fresh raw vegetable ingredients for healthy cooking or salad making

As effective as it may seem to some people, a raw food diet also has its cons.

First, it lacks variety. Your options may be limited to foods that are readily consumable after harvest, which means important flavor and texture enhancers are skipped in favor of staying organic.

Secondly, there’s a little “nutrition gap” that needs to be addressed. While plant-based foods are high in nutrients, some vitamins and minerals are much more easily sourced through cooked foods such as broccoli which contains an incredible amount of nutrition but is much more difficult to eat raw.  Beans and pulses are another category of food that is so nutritious.  It is possible to eat beans raw, but they are much harder to digest and it takes longer to prepare them.  

For me personally, I’ve settled on a diet which is about 75% raw but also included some cooked veggies such as broccoli and potatoes, and has an abundance of beans, lentils, and pulses.  With this healthy balance, I feel better than ever and feel much more satisfied than when I was on a 100% raw vegan diet. 

Finally, a raw food diet is not for everyone. If you have pre-existing conditions that require a stable diet, this may not be suitable for you as it is rather restrictive and is usually hard to stick with.

I can stick with it 100% while I’ve got a particular goal such as major healing or weight loss, but after I’ve achieved this goal, I find adding cooked food to at least one of my meals makes it more sustainable, especially living in a cold climate. 

Raw Vegan Celebrities

Paleo vs Vegan? Why A Pegan Diet Is Your Best Option; Young girl holding tray full of fresh seasonal fruits

It’s not just me, but there are actually celebrities who swear by the effectiveness of a raw vegan diet. Among them are as follows:

  •         Woody Harrelson
  •         Alicia Silverstone
  •         Miranda Kerr
  •         Jason Mraz
  •         Venus Williams

How To Start A Raw Vegan Detox

To start a raw vegan detox, you should stay away from meats, dairy, wheat, poultry, processed sugar, and alcohol. Your meals should be comprised of raw fruits, veggies, nuts, seeds, sprouted grains, and sprouted legumes. Aside from drinking plenty of water, make sure to stay hydrated and cleansed with warm tea or lemon water. Do this for seven days as a process of detoxification.

Homemade Lemon and Lime Water

Is A Raw Vegan Diet Expensive?

Interestingly, a raw vegan diet doesn’t need to be expensive. In fact, you get to save a lot on the food budget since you don’t need more ingredients to prepare your meal. Cooking can sometimes be intimidating because of the number of flavor enhancers that you must add to the formula. With a raw vegan diet, you can simply take a bite, peel or soak the foods before eating them straight up.

If you eat a lot of processed ‘raw’ ingredients it will definitely be more pricey.  But this isn’t the ethos of a raw food diet – to eat processed foods!

If you eat everything organic, this will push the price of your raw food grocery bill up.  Similarly choosing expensive raw foods to eat will make the diet very expensive.  If you have a taste for tropical fruit and don’t live in the tropics, this can get costly. 

However, there are some fruits which are a lot cheaper and have higher amounts of calories which make them a better food choice. 

If you base your raw food diet around bananas, apples, oranges, lettuce, mushrooms, broccoli, and sprouted grains and legumes, you’ll find your food bill will probably be a lot cheaper than your standard bill. 

Paleo vs Vegan? Why A Pegan Diet Is Your Best Option; Platter fruits and berries, kiwis, mango, figs, berries, grapes, citrus


Raw Food Diet Before And After

23 BEST Green Smoothie Recipes For Detox & Beauty Katherine before after photo

This is a photo of me before the raw food diet and 4 months after following a raw food diet.  I literally look like a different person.  I dropped 56 pounds and recovered from chronic fatigue syndrome.  If you want fast results for your health, you can’t get better than this!

Raw Food Recipes

Now you’re probably rearing to get started with a raw food diet, so it’s time for me to share some of my raw food recipes with you. 

Most of my recipes are actually smoothies as this is what my blog is all about, but if you want a completely balanced variety of raw food recipes, you can find all my absolute favorite recipes that I make time and time again in my book.  

Click here to get my raw food recipe book. 

Healthy salad from colorful chopped raw tomatoes


Raw Food Lunch & Dinner Recipes


Raw Food Snack Recipes


Raw Food Dessert Recipes


Raw Food Juices


Raw Food Breakfast Recipes

Raw Food Smoothies & Shakes

Smoothie bowls. Healthy breakfast bowl on blue background.


Raw Fruit Smoothie Recipes


Raw Vegetable Smoothie Recipes


Raw Smoothie Bowl Recipes

Raw Low Calorie Green Smoothie Recipes For Snacks


Raw Meal Replacement Protein Shake Recipes


Raw Low Carb Keto Smoothie Recipes

Calorie Counted Raw Food Diet Meal Plans For Weight Loss

Free Weight Loss Calculator: How Many Calories Should I Eat? close up of diet plan and food on table

Calorie Counted Raw Food Diet Meal Plans For Weight Loss

I created a series of healthy, calorie counted diet plans to help you easily lose weight, feel full and also eat delicious food.
Here are all my diet plans to help you reach your goals fast.

Raw Food Recipe Videos

Fresh smoothie ingredients

Basic Green Thickie Recipe: How To Make Your First Green Thickie

Raw Vegan Cheesy Kale Chips Recipe

Raw Vegan Cheese Sauce Recipe (And 7 Ways To Use It)

Peppermint Chocolate Green Thickie (Low Carb, Keto, Low Sugar, Meal Replacement Smoothie)

Climate Cooler Coconut & Pineapple Green Smoothie

Cucumber Lassi Low Carb Meal Replacement Green Smoothie

How To Make Coconut Milk From Coconut Butter

High Protein Shake Recipe Without Protein Powder

Banana Peanut Butter Smoothie

2 Ingredient Homemade Protein Powder Recipe (Vegan, Hemp, Natural)

You can view my complete Raw Vegan Recipes playlist by clicking here.

Free Gifts To Help You Succeed On A Raw Food Diet

Basket of fruits

Free Gifts To Help You Succeed On A Raw Food Diet

I have created a series of free printables, cheat sheets, guides, ebooks, recipe cards and e-courses that will help you make delicious smoothies and reach your goals. Grab any of these free smoothie resources as my gift to you.

Must-Have Products For A Raw Food Diet

Fresh smoothie blender ingredients

Must Have Products For A Raw Food Diet

Here are my absolute favorite blenders that I personally use on a regular basis.

Raw Vegan Recipe Books

Look younger and watch the fat fall off with these delicious raw comfort meals.

Raw Vegan Party Recipe Book

This is my BRAND NEW 107 page Raw Vegan Recipes For Parties eBook – just released for sale this month.

Guide To Raw Food: 100+ Recipes, Diet, Benefits & Videos; Raw Vegan Recipes For Parties Book

Raw food is bursting with nutrients and enzymes which can be lost when you cook food.

For this reason, incorporating more raw food into your diet can help you lose fat faster, detox, and significantly improve your health. That’s what happened to me and incorporating raw food into my diet is the way in which I manage to reverse my chronic fatigue syndrome and drop 5 dress sizes.

Grab yourself a copy of this ebook at our introductory price before the price is raised to the standard amount.


Raw food diet is not just a fad but rather a lifestyle.

If you’re up to the challenge of consuming only raw edible foods, then this diet is right up your alley.

Not only it can deliver positive results for your health and weight loss initiatives, but it can also be a fun way to rediscover food appreciation on the basic level: by having them raw, unprocessed and uncooked.

While the raw food diet is safe to follow, you should weigh your options and seek medical advice to avoid falling behind a few nutritional requirements.


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