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).
Goal of the plan
Source best-for note: Increased fruit/vegetable intake, detox philosophy.
Who it is for
The source category is Whole Foods, with difficulty marked Hard.
Example meals and foods
The source macro split is 10% protein, 60% carbohydrate, and 30% fat.
Meal timing: Grazing throughout the day or 3 raw meals.
- Raw fruits
- Raw vegetables
- Nuts & seeds
- Sprouted grains
- Cold-pressed oils
- Dehydrated foods
- Raw nut milks
- Fermented foods
- Fresh juices
Foods to limit or adapt
- Cooked foods
- Pasteurized products
- Refined foods
- Caffeine
- Alcohol
- Processed anything
Grocery guidance
Suggested additionBuild a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.
Hydration guidance
Suggested additionKeep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.
Flexibility and sustainability
Suggested additionVery 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.
Individual nutrition note
Suggested additionNutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.
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