Keto meal plan for raw food diet
The keto meal plan for a raw food diet merges raw foodism with ketogenic principles, focusing on uncooked, low-carb, high-fat foods. It includes raw nuts, seeds, avocados, and low-carb fruits and vegetables.
This plan is ideal for those seeking the health benefits of raw foods while maintaining ketosis. It’s about enjoying the natural goodness of unprocessed foods in a keto-friendly way.
Meal plan grocery list
- Coconut yogurt
- Berries
- Chia seeds
- Zucchini
- Avocado pesto
- Almonds
- Mushroom
- Spinach
- Almond milk
- Vegan tacos
- Walnut "meat"
- Fresh salsa
- Tahini sauce
- Coconut milk
- Kale
- Nuts
- Lemon-olive oil dressing
- Bell peppers
- Guacamole
- Vegan sushi rolls
- Cauliflower rice
- Low-carb vegan protein powder
- Hemp seeds
- Coconut butter
- Dates
- Olive oil
- Apple cider vinegar
- Nut and seed granola
- Macadamia nuts
- Cashew cheese
- Herbs
- Green juice
- Celery
- Red cabbage
- Carrots
- Fresh berries
- Coconut cream
- Nut meat
- Sprouts
- Pad Thai
- Almond butter sauce
- Vegan cheese
- Flaxseed crackers
Article reviewed
- Written by our editorial team.
- Published on Jan. 26, 2024.
- Updated on Oct. 1, 2024.
Meal plan overview
Explore "Keto Meal Plan for Raw Food Diet", a unique approach combining the raw food lifestyle with ketogenic eating. This plan is crafted for those interested in a raw diet without compromising their keto goals.
Each meal includes a variety of uncooked, keto-compliant foods, ensuring you get the benefits of both raw and ketogenic diets. Delight in a day of fresh, natural, and minimally processed meals that align with ketosis.
Foods to eat
- Fresh Vegetables: Leafy greens, tomatoes, cucumbers, and bell peppers for raw nutrients.
- Avocados: Rich in healthy fats and a great source of calories for a keto diet.
- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds for healthy fats and protein.
- Coconut: Fresh coconut meat and coconut oil for keto-friendly fats.
- Low-Carb Fruits: Berries, such as strawberries and blueberries, in moderation.
- Olive Oil: Drizzle on salads or use for dressings to add healthy fats.
- Herbs and Spices: Fresh herbs like basil, cilantro, and spices for flavor.
- Seaweed: Rich in minerals and a source of iodine for thyroid health.
- Non-Starchy Vegetables: Broccoli, cauliflower, and asparagus for variety and nutrients.
- Plant-Based Proteins: Tofu, tempeh, and edamame for protein without cooking.
✅ Tip
Foods not to eat
- Processed Foods: Stay away from processed snacks and foods.
- High-Carb Fruits: Limit high-sugar fruits to maintain a low-carb approach.
- Grains and Legumes: Avoid grains, beans, and lentils for a raw keto diet.
- Animal Products: Raw food diets are often plant-based, but adjust based on personal preferences.
- Highly Processed Oils: Limit the use of refined oils; focus on natural fats like olive oil.
Main benefits
The Keto Meal Plan for Raw Food Diet adapts the ketogenic approach for individuals following a raw food diet. This plan emphasizes low-carb, high-fat foods that align with the principles of both keto and raw food diets. By incorporating plant-based, uncooked options, the plan aims to support ketosis while adhering to the raw food lifestyle.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Incorporating nutrient-rich, low-carb foods that are unprocessed is key in a keto raw food diet. Here are some suitable alternatives:
- For a creamy, dairy-free option, consider almond yogurt as a substitute for coconut yogurt.
- Adding a different fruity flavor and nutrients can be achieved by swapping berries with kiwi slices.
- For a similar nutrient profile with a different texture, flaxseeds can replace chia seeds.
- Providing a hydrating and crunchy alternative in vegan tacos, cucumber can take the place of zucchini.
- Rich in nutrients, hemp milk serves as an excellent replacement for almond milk.
How to budget on this meal plan
Coconut yogurt, berries, and chia seeds are staples that can be bought in bulk. Zucchini, avocado pesto, and almonds are often cheaper when purchased in larger quantities. Mushroom, spinach, and almond milk can be more cost-effective when bought in larger sizes. Vegan tacos, walnut "meat", and fresh salsa are keto-friendly and can be made at home for savings.
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Extra tips
Any healthy snack ideas?
Raw and nutritious keto-friendly snacks:
- Raw almonds and macadamia nuts
- Fresh coconut meat
- Raw veggie sticks with guacamole
- Olives
- Raw zucchini roll-ups with cashew cheese
- Berries (in moderation)
- Chilled gazpacho soup
What should I drink on this meal plan?
In a raw food diet, drinks should align with the diet's principles. Water is essential. Freshly squeezed fruit and vegetable juices retain most nutrients. Coconut water is a natural, hydrating drink. Herbal teas, consumed at low temperatures, fit the raw diet. Lastly, smoothies made with raw fruits, vegetables, and nuts provide a nutrient-rich option.
How to get even more nutrients?
A keto raw food diet involves consuming uncooked keto-friendly foods. This includes raw vegetables, seeds, nuts, and oils like olive or avocado oil. You can also incorporate raw dairy products, cured meats, and raw fish like sashimi if they are safely sourced and prepared. This diet requires careful attention to ensure it provides enough protein and a variety of fats while remaining low in carbohydrates and rich in nutrients.
Meal plan suggestions
Keto Meal Plan for Raw Food Diet
Day 1
- Breakfast: Raw coconut yogurt with a handful of berries and chia seeds
- Lunch: Raw zucchini noodle salad with avocado pesto
- Snack: A handful of almonds
- Dinner: Raw marinated mushroom and spinach salad
Calories: 1210 Fat: 104g Carbs: 41g Protein: 30g
Day 2
- Breakfast: Avocado and spinach smoothie with almond milk
- Lunch: Raw vegan taco salad with walnut "meat" and fresh salsa
- Snack: A small avocado
- Dinner: Raw cauliflower rice with marinated veggies and tahini sauce
Calories: 1440 Fat: 122g Carbs: 55g Protein: 33g
Day 3
- Breakfast: Chia seed pudding made with coconut milk
- Lunch: Raw kale salad with nuts, seeds, and lemon-olive oil dressing
- Snack: Raw bell peppers with guacamole
- Dinner: Raw vegan sushi rolls with cauliflower rice and veggies
Calories: 1250 Fat: 101g Carbs: 55g Protein: 28g
Day 4
- Breakfast: Fresh almond milk with a scoop of low-carb vegan protein powder
- Lunch: Raw spiralized cucumber salad with hemp seeds and avocado
- Snack: Coconut butter stuffed dates
- Dinner: Raw marinated veggie salad with olive oil and apple cider vinegar
Calories: 1250 Fat: 95g Carbs: 60g Protein: 45g
Day 5
- Breakfast: Raw nut and seed granola with almond milk
- Lunch: Stuffed avocados with raw nut pâté
- Snack: A handful of macadamia nuts
- Dinner: Raw zucchini roll-ups filled with cashew cheese and herbs
Calories: 1450 Fat: 131g Carbs: 58g Protein: 32g
Day 6
- Breakfast: Fresh green juice with spinach, cucumber, celery, and a scoop of low-carb vegan protein powder
- Lunch: Raw red cabbage and carrot slaw with a creamy avocado dressing
- Snack: Fresh berries with coconut cream (limit to a small quantity for keto)
- Dinner: Raw stuffed bell peppers with nut meat and sprouts
Calories: 1250 Fat: 92g Carbs: 60g Protein: 58g
Day 7
- Breakfast: Raw berry and spinach smoothie with almond milk
- Lunch: Raw pad Thai with zucchini noodles and almond butter sauce
- Snack: Raw vegan cheese with flaxseed crackers
- Dinner: Raw vegan pesto stuffed mushrooms
Calories: 1350 Fat: 114g Carbs: 60g Protein: 43g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.