Nutrition
Raw Food
Consists of uncooked, unprocessed foods, primarily fruits, vegetables, nuts, seeds, and sprouted grains. Foods not heated above 104–118°F (40–48°C).
- Type
- Whole Foods
- How hard to stick to
- Hard
- Protein / carbs / fat
- 10 / 60 / 30%
The short version
People usually choose it for increased fruit/vegetable intake and detox philosophy.
Meals: grazing throughout the day or 3 raw meals.
What you eat
- Raw fruits
- Raw vegetables
- Nuts & seeds
- Sprouted grains
- Cold-pressed oils
- Dehydrated foods
- Raw nut milks
- Fermented foods
- Fresh juices
What you cut back on
- Cooked foods
- Pasteurized products
- Refined foods
- Caffeine
- Alcohol
- Processed anything
A day of eating
One day built from the Raw Food recipes in the For The Reps app. It comes to about 1,175 calories and 37 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Avocado Sprout Toast Stack (Flax Bread) | 303 | 7 g |
| Lunch | Raw Pad Thai with Sprouted Buckwheat Noodles | 328 | 10 g |
| Dinner | Raw Zucchini Lasagna with Cashew Ricotta | 325 | 13 g |
| Snack | Raw Veggie Sticks with Almond Hummus | 219 | 7 g |
Macros
Roughly 10% of calories from protein, 60% from carbs and 30% from fat.
On 2,000 calories a day that is about 50 g of protein, 300 g of carbs and 67 g of fat.
Before you start
Very restrictive and difficult to maintain. Risk of nutrient deficiencies (B12, iron, protein). Some foods are more nutritious when cooked. Not recommended long-term without guidance.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
