This high-raw vegan meal plan is easy to follow and can be used as a yearly or bi-annual cleansing protocol. You can even do this cleanse as a family while experimenting with fun, new foods. Enjoy healthy recipes from sweet green smoothies to savory noodle dinners and even raw ice cream for lunch! During this cleanse, enjoy the fresh air and sunshine for vitamin D and engage in meditation, yoga, or deep breathing. All of these practices, in addition to the 3-day meal plan, will empower your body to clean house, emerging as a new, rejuvenated healing machine. Read about the fundamentals of a vegan diet below, followed by your 3-day meal plan!
Veganism in a nutshell
A vegan diet eliminates all animal products and focuses on consuming plant-based foods such as fruits, vegetables, legumes, nuts and seeds. This diet is high in fiber, low in saturated fat and rich in antioxidants, protein, iron and calcium. Studies have found veganism to be an extremely healing, disease-preventing and even disease-reversing diet.
So what the heck is a raw vegan?
A raw vegan diet consists of whole foods that have not been cooked or processed (fruits, vegetables, nuts, seeds and seaweeds). Raw foods are full of water – just like our body; they are nutrient-rich and highly alkaline. They nourish the body on every possible level – physical, mental, emotional and even spiritual.
Because most of the body’s energy is directed toward digestion, consuming easier-to-digest, raw foods is very detoxifying. These foods allow the body to put its energy into cleansing and getting rid of harmful toxins. Our healing capacities are innate – all we have to do is get out of the body’s way.
Vegan Meal Plan: Tips to remember
- Don’t stress out. We often put pressure on ourselves to do it all, perfectly. If you are not feeling up to it during one of the meals, switch it up. Include more cooked food if you need to. Whatever you do, never get discouraged and always start up from where you left off during the next meal.
- Have a support system. Whether it is in person or an online vegan group, this can be very helpful for asking questions and feeling like you are not alone.
- Food prep. It’s important that you read through all of the recipes before you begin to know which foods to buy, and anything you need to do a day ahead (such as freezing fruit).
- If you ever get hungry, snack on additional raw fruits and vegetables, which are full of water and fiber. Do not be afraid of caloric intake. Simply eat when you are hungry, and stop when you are full.
- Drink water. Be sure to drink plenty of H2O before, not after, your meals, for optimal digestion.
- Get creative.Play around with ingredients, and switch them up if you need to. Most fruit can easily be swapped for another fruit, for example.
3-Day High-Raw Vegan Meal Plan
Breakfast: Sweet Strawberry Smoothie
Directions: Blend until completely smooth
Lunch: Calcium-Rich Berry Oats
1 cup rolled oats
1/2 cup water
2 Tbsp. coconut nectar (you can also use coconut sugar or maple syrup to taste)
1 cup frozen berries of choice
3 dried figs, chopped into pieces
1 Tbsp. blackstrap molasses
Pinch of cinnamon and nutmeg
Directions: In bowl or glass jar, cover oats with water and allows to sit for 5-10 minutes so that they can soften. Add sweetener of choice, molasses and spices and mix well. Top with dried figs and berries. You can also keep this in the fridge overnight and eat in the morning as well!
Snack: Raw Vegan Hummus & Veggies
1 tbsp. raw (unroasted) tahini
1 tbsp. raw chia seeds
Juice from 1 lemon
1 large bell pepper
1/2 large zucchini
2 cloves garlic
1/2 cup of water
Spices to taste: paprika, cumin, onion powder and good quality sea salt
Veggies for dipping
Dinner: Eggplant Mini Pizzas
2 large Italian eggplants
Chicken seasoning (check the ingredients to see that it only contains herbs)
2 cups oats
1 cup sauerkraut
Juice or water (if using water, be sure to add a bit extra salt to taste)
Pinch of black pepper
2/3 cup nutritional yeast flakes
2 Tbsp. chickpea miso paste
1 red pepper, seeded
Juice from 1/2 a lemon
1 tsp. garlic powder
1 tsp. turmeric powder
3 cups tomatoes of your choice, chopped
1 cup sun-dried tomatoes, soaked ahead of time for 30 minutes if very dry (make sure ingredients say only tomatoes and sea salt)
2 cloves garlic
Italian herbs to taste
1 tbsp. onion powder
1/2 cup basil
Directions: For the crust, preheat oven to 425 degrees F. Cut eggplant into medium-thickness rounds (the thickness doesn’t matter much the thinner the quicker they’ll cook). On baking sheet, lay eggplant flat and sprinkle with chicken seasoning. Bake for about 15 minutes and stop when they start to turn slightly brown.
For the cheese, blend all ingredients until smooth and spread on top of cooked eggplant. Bake for another 7-10 more minutes. (This is optional – you can also just eat the cheese uncooked.)
For the sauce, blend all ingredients. Take eggplant out from oven and smother with the raw tomato sauce. Sprinkle with black pepper and fresh basil!
*Prep for the next day: Be sure to peel and freeze a couple bunches of very ripe, cheetah-spotted bananas to have for the next few days; also soak 1 cup of cashews in filtered water, to cover.
Breakfast: Simple Green Smoothie
3-4 ripe bananas (with black spots on them – you can use fresh or frozen)
2 Medjool dates
1-2 cups spinach
1 cup water or raw coconut water
Directions: Blend until smooth
Lunch: Raw Vegan Very Berry Ice Cream
3 very ripe, frozen bananas
2 Medjool dates
1 cup frozen berries of your choice
Directions: Peel and freeze very ripe, brown-speckled bananas overnight. In a high-speed blender, combine bananas, dates, berries and a tiny splash of water. If using a food processor, omit water. Continue to process or blend until soft-serve ice cream consistency is reached.
Snack: Your favorite fruit
It’s REAL fast food! Eat as much as you need to get full.
Dinner: High–Raw Vegan Cauliflower Alfredo Pasta
4 small or 2 medium zucchinis
3 cups mixed greens, roughly chopped
1/2 head medium cauliflower, or 2 1/2 cups steamed cauliflower
1 cup raw cashews, soaked for at least 8 hours
2 tbsp. lemon juice
2 tbsp. chickpea miso (or organic soy miso)
1/2 tsp. turmeric
A few pinches black pepper
4 tsp. nutritional yeast
2 tsp. garlic powder
4 tsp. onion powder
Directions: For the pasta, use a spiralizer to make noodles out of your zucchinis. You can also use a regular potato peeler to make noodles by simply peeling the zucchinis, using the strips as your noodles. For the sauce, steam cauliflower for about 20 minutes, or until soft. Place steamed cauliflower in large bowl cold water to cool. Blend all ingredients, adding cauliflower first, in blender until smooth. Mix noodles with sauce and garnish with extra black pepper, heirloom tomatoes and mixed greens.
*Prep for the next day: soak 1 cup walnuts overnight in filtered water, to cover. Freeze more bananas if needed.
Breakfast: “Caramel” Smoothie Bowl
Directions: Blend all ingredients until completely smooth. Pour in bowl and add your favorite toppings like raw mulberries, hemp seeds, chia seeds and fresh fruit.
Lunch: Bruschetta Salad
Directions: Chop tomatoes and red onion into thin rounds. Chiffonade the basil by placing leaves on top of one another, rolling them tightly, and making thin slices. Mix and sprinkle with garlic, sea salt, lemon and pepper.
Snack: Your favorite fruit
Munch on your fruit of choice, as much as you need to feel full. You can even blend a few up if you’re craving another smoothie!
Dinner: Raw Vegan Tacos with Guacamole and Walnut “Meat”
1 avocado, perfectly ripe
1 small tomato, chopped thinly
2 Tbsp. white or purple onion, chopped thinly
1/4 cup fresh cilantro
1 clove garlic, pressed
1/2 cucumber, chopped thinly
1/2 bell pepper, any color you’d like, chopped thinly
Splash lemon juice
Pinch sea salt
Pinch turmeric, cumin and chili powder if you like spicy!
Cabbage leaves, to use as a shell
Directions: For guacamole, cut avocado in half. Remove pit and use spoon to scoop out entire avocado into bowl. Mash avocado with fork. Beat mixture as if you’re beating eggs. Add salt and spices. Beat shortly again. Add the remaining ingredients, lemon juice first, and mix.
For walnut meat, pulse all ingredients in a food processor until crumbly and resembles texture of ground meat. Use red or green cabbage leaves, or romaine leaves, as the taco shell. Stuff with guacamole, taco meat and raw vegan sour cream if you wish. Add sprouts of choice on top for extra nutrition, protein and flavor.
If you enjoy these wonderful meals and want to incorporate more raw foods into your diet, or perhaps you are ready to go raw vegan for a full week, download Soul in the Raw’s FREE 1-week raw vegan meal plan.