Sample Menu
Here’s a day of typical meals on the raw food diet, adapted from The Complete Idiot’s Guide to Eating Raw.
Breakfast
Granola with fresh fruit
Hazelnut milk
Snack
Strawberry smoothie
Lunch
Fig arugula salad with orange-ginger vinaigrette
Flax crackers
Dehydrated banana
Snack
Trail mix
Dinner
Miso-avocado soup
Sesame-kale salad
Dessert
Frosted almond butter cookies
Nutrition
Here’s a breakdown of the nutritional content of a typical day on the raw food diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.
Because this diet is highly individualized, these figures are approximations. Your actual intake will vary.
| Raw Food Diet | Recommended | ||
|---|---|---|---|
| Calories | 1,280 | Women | Men |
|
21-25: 2,000 26-50: 1,800 51+: 1,600 |
21-40: 2,400 41-60: 2,200 61+: 2,000 |
||
| Total Fat | 28% | 20%-35% | |
| Saturated | 6% | Less than 10% | |
| Trans | 0% | N/A | |
| Total Carbohydrates | 59% | 45%-65% | |
|
Sugars (total except as noted) |
15% | N/A | |
| Fiber | 35 g. | Women | Men |
|
19-30: 28 g. 31-50: 25 g. 51+: 22 g. |
19-30: 34 g. 31-50: 31 g. 51+: 28 g. |
||
| Protein | 13% | 10%-35% | |
| Sodium | 1,145 mg. | Under 2,300 mg., under 1,500 mg. for 51+ | |
| Potassium | 4,025 mg. | At least 4,700 mg. | |
| Calcium | 750 mg. |
19-50: 1,000 mg. 51+: 1,200 mg. |
|
| Vitamin B-12 | 0.8 mcg. | 2.4 mcg. | |
| Vitamin D | 3.01 mcg. | 15 mcg. | |
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms.