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Raw Food Menu Suggestion

Want to try raw foods? It’s not always obvious what to eat on a daily basis to make this diet work. So, what should you eat in a typical day?

What are your goals

The first question you should ask yourself is: what are your goals?

If, for example, your goal is weight loss, then you don’t have to be so concerned with eating a sufficient amount of calories. In that case, a plan that features more salads and vegetables (by skipping of course the fatty dressings), will help you reach your goal faster.

If you don’t have any weight to lose, and you just want to improve your health, then you want a healthy program that gives you enough calories and energy so you’re not hungry all the time.

And finally, if you just want to increase the quantity of raw food in your diet, you may want to replace one or two meals a day with a raw food meal, and those meals should provide you with enough calories so you’re not hungry for several hours.

Here are a few basic menu suggestions I propose:

Weight Loss Raw Food Program

Breakfast: Fruit smoothie, fruit meal or green smoothie

Lunch: Fruit and salad

Dinner: Salad, vegetables, low fat dressings, and a very small amount of nuts and seeds

Sustenance 100% Raw Food Program

Breakfast: fruit meal and green smoothie

Lunch: Huge fruit meal based on sweet fruits (bananas) and some greens

Snack: Fruit

Dinner: Salads, vegetable entrees and nuts and seeds or avocado

High Raw Food Program

Breakfast: Raw smoothie or green smoothie

Lunch: fruit meal with greens, or cooked carbohydrate with vegetables

Dinner: Salad with cooked meal

Snack: Fruit

Raw Vegan Mentor Club

Frederic Patenaude
Frederic Patenaude

Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.


Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.