5 Day Raw Vegan Recipes Reset (with Shopping List)

Feed your body with five whole days of fresh, healthy and delicious raw vegan recipes! Everything is easy to throw together and super satisfying.

 This raw food meal plan was originally published on July 17, 2017.

This is not a diet plan, and isn't meant to help you lose weight. It's simply a way to get in some fresh raw foods! There is both fat and protein to keep you going and fill you up. Grab a friend, or two, and join forces to come out feeling better than ever with this raw food reset!

Raw Vegan Recipes

With the New Year just starting, it's a great time to try something new if you're looking for a change.

These 5 days of raw vegan recipes give you an easy list of meals to follow. From breakfast to lunch and dinner plus options for snacks and treats, you will never be hungry!

If you're not familiar with a raw vegan diet, I'm sharing all the information you need to know below! When you are done, I even have a list of all my other vegan meal plans in one spot here.

Disclaimer, I am NOT a doctor nor do I pretend to be. I simply create delicious food that happens to be plant-based, and here also happens to be raw. You should always consult your doctor before making any major diet changes.

What a raw vegan can eat?

Obviously, this diet excludes all animal products. But this diet also uses foods in their raw state and that have not been heated above 118 degrees. A raw vegan diet consists mainly of fruits, vegetables, nuts, seeds, sprouted grains, and legumes.

Is a raw vegan diet healthy?

A raw vegan diet can definitely have its benefits! A raw vegan diet can help with heart health, lowering cholesterol, and can help lower the risk of stroke. This diet can also be beneficial to those with diabetes and aid with weight loss. However, it is important that you discuss any dietary changes with your doctor before beginning.

How do I start a raw vegan diet?

You're going to need to plan this out. First, you're going to want to plan your meals out and then make sure your pantry and refrigerator are stocked with all the necessities! The best way to make sure this reset is successful is to make sure you have everything available.

Can raw vegans eat rice?

You can! But not in the way we're most used to. Because a raw diet requires nothing being heated over 118 degrees, you can't boil rice. So in order to eat rice, you need to sprout medium grain brown rice. There are many different ways to sprout rice, so find the method that works the best for you!

Do raw vegans cook anything?

Like we said above, nothing can be heated above 118 degrees. So nothing is cooked like you are used to. Raw vegan food is eaten in it's fresh state, fermented or dehydrated with low heat.

How do raw Vegans get protein?

Nuts and seeds are an amazing source of protein, along with leafy green vegetables. So many foods have protein! It's important to ensure that you get enough protein in your diet, but this reset will help you figure that all out.

5 Day Raw Food Reset Meal Plan

Tips For This Raw Food Reset

First and foremost, you need to make sure to buy the raw versions of ingredients, there are certain things that easily get mixed up. I'll list a few main ones here for you to refer to as you go through the raw meal plan and shop for the ingredients:

1. Nuts: make sure you read the ingredients and that it doesn't say roasted. For most nuts it won't be too hard to find the raw versions.
2. Seeds: same as above, just make sure they say raw.
3. Grains: in order to eat grains when eating raw, you need to sprout them. It's not a hard thing to do but for the sake of ease and hoping this 5-day raw reset plan will be something average everyday people can try, I am leaving this out.
4. Milk: Store-bought plant milk is not raw. It is cooked to help it stay preserved. However, making your own while you do a 5-day raw cleanse diet isn't hard. Refer to this quick and easy way to make your own milk, you will need about 8 cups total for the 5 days (I list how much you need each day below), or more depending on the extra snacks you have. But for the love, if you still want to do this and you have no desire to make your own milk, buy it.
5. I have included enough cashews in the shopping list to make 9 cups of milk for the main recipes here, plus a little extra (not including the extra snack ideas I list at the end) so plan accordingly if you need more, or if you use another nut.
   • Homemade CASHEW milk (you can sub almonds as well), makes 3 cups:
     • Soak 1 cup cashews/almonds in water overnight (or for at least 6 hours) if not using a high-speed blender
     • Drain and rinse, then put them in a blender with 3 cups water and blend until smooth (you can also add vanilla bean powder or dates for added flavor, plan accordingly if you do so and update the shopping list as I kept it simple and plain).
     • Strain by putting the mixture in a nut milk bag, or you can also use cheesecloth or even a clean nylon sock, and squeeze the liquid into a container. You can keep the pulp, or even freeze it, to use in other recipes. There are tons out there!
     • The milk will keep for about 3 days, so you can make a big batch on Day 1 then more on Day 3 to keep things easy. Or you can just make it as you go.
   • Spices: this is a tricky one. Some spices are naturally raw, and some it depends on how they are produced. Sometimes the same spice can be produced raw and sometimes it is not. For the sake of sanity, because we all need to let a little go sometimes, I am not really worrying about it. Unless it's an obvious cooked spice, I will be using spices in the recipes so if you are the RAW FOOD POLICE, look away. Everyone else, this raw food reset is still rad and uses such little spice that I still consider it raw.

Day 1

• you need about 3 ½ cups total homemade cashew milk for today
• freeze banana for breakfast the day before
• Prep tomorrows breakfast (chia pudding, see day 2 for recipe) later this evening before bed

Breakfast: Banana Berry Smoothie Bowl

• Follow the base recipe, using 1 banana and 1 cup frozen mixed berries as the frozen fruit.
• Use 1 tablespoon almond butter and the homemade cashew milk.
• I have accounted for about 1 tablespoon of each of the following toppings:
  • Shredded coconut
  • Walnuts
  • Hemp seeds
  • Fresh banana slices, strawberries and blueberries
  • Dried mulberries
• You can also sub the dried mulberries for another dried fruit (account accordingly in your shopping list)

Lunch: Loaded Avocado

• ½ avocado
• ½ tomato, chopped
• 2 tablespoons thinly sliced red onion
• lemon juice, to taste
• pinch sea salt
• pinch ground black pepper
• crushed red pepper, to taste (optional for spice)

Using a spoon, carefully remove the ½ avocado from it's skin. Fill the area where the seed was with the chopped tomatoes. Top with the onion, lemon juice, salt, pepper and crushed red pepper (if using). Dig in!

Snack: Banana Nut Sammies

• 1 medium banana
• 1 ½ teaspoons raw almond butter
• 1 ½ teaspoons date paste, water version (make the entire recipe and save in the fridge to use throughout the 5 days)
• pinch sea salt

Slice the banana into 6 equal rounded pieces. Spread the almond butter over half of the slices, then spread the date paste over the other half of the slices. Sprinkle a touch of sea salt over the almond butter. Put pieces together to make sammies, one almond butter piece will be matched with one date paste piece. Stuff into your mouth promptly.

Dinner: Raw Mexican Zucchini Roll Ups

• prep this whole recipe, but only make ½ of it, save the rest of the ingredients for dinner on Day 2 (we will use them in a different way to change things up)
• make half of the chili taco crema recipe, reserve ¼ cup to drizzle over the roll ups tonight and save the rest for later (half will make 1 ½ cups)

Snack: Strawberries with Chocolate Mousse

• make half of the mousse part of the recipe (so half the cashews, dates and cacao powder) but double the strawberries, then save half of what you make for Day 3 (this will help cut the fat and up the healthy berries)
• use ¾ cup homemade cashew milk instead of the coconut milk (this amount already takes into account you are halving it)
• make sure you use raw cacao powder
• don't use the brownies (hoping this is an obvious one but you never know)

DON'T FORGET TO PREP YOUR CHIA PUDDING FOR TOMORROW MORNING

Day 2

• you don't need any extra homemade cashew milk for today

Breakfast: Berry Cobbler Chia Pudding (prepped from last night)- loosely based on my recipe for  Overnight Oats

• 1 cup homemade cashew milk
• ¼ cup chia seeds
• ¼ of a ripe banana, mashed (about 2 tablespoons)
• 2 tablespoons hemp seeds
• 2 tablespoons date paste (made on Day 1)
• ½ teaspoon vanilla extract or vanilla bean powder
• ½ cup fresh strawberries (can sub other berries, or even frozen, as well just plan accordingly in your shopping list)

Put the milk, chia seeds, banana, hemp seeds, date paste and vanilla extract into a jar or bowl and mix well. mix in strawberries and let set overnight. If you are like me and get a little freaked out by chia seeds once they become pudding like, then keep out the strawberries and blend the next morning into a smooth pudding. Then top with strawberries and enjoy creeped out free!

Note: you can also simply make the overnight oats but I am trying to stay away from the grains as much as I can here, but if you prefer them to the chia pudding then plan accordingly in your shopping list (basically you'd need an extra ½ cup of homemade milk, only 1 tablespoons chia seeds, ½ cup oats and 2/4 cup hemp seeds...everything else stays the same).

Lunch: Tomato Avocado Stacks

• ½ avocado, sliced width wise instead of length wise
• 1 tomato
• 8 large leaves basil (or more smaller leaves)
• drizzle of apple cider vinegar (can use balsamic but it isn't fully raw)
• pinch sea salt
• drizzle of cold pressed olive oil (optional but the avocado has plenty of fat for the meal)

Slice avocado and tomato into 8 equal pieces. Make sure you slice the avocado width wise into circles versus length wise. Stack the avocado, tomato and basil leaves alternating back and forth between them. Drizzle with vinegar and oil if using. Sprinkle with sea salt. Eat with a knife and fork.

Snack: Caramel Peanut Protein Truffles

• make only ¼ of this recipe, roll into 8 equal sized balls, eat 4 now and save 4 for Day 4
• leave out the chocolate (or if you really want it follow the raw version for chocolate under notes in the recipe but plan accordingly in your shopping list as I did not include the chocolate option)
• because the sugar isn't fully raw, I am using the option (see notes section in the recipe) of subbing 3 more dates instead to make it easy and keep the ingredients simple (feel free to use whatever sub you like but plan accordingly in the shopping list)

Dinner: Raw Taco Salad (using the leftovers from the zucchini roll ups you made on day 1)

• veggies left over from day 1 dinner
• 2 cups chopped lettuce
• ¼ cup of the chili taco crema (that you made on Day 1)

Chop all of the leftover veggies you kept. Mix with the lettuce. Drizzle the chili taco crema over the top and enjoy!

note: you can use the leftover "taco meat" from day 1 dinner in this or you can save it or freeze it for a later time. I found the avocado to be plenty filling and did not need it.

Snack: Apples and date paste

• 1 apple, sliced
• ¼ cup date paste (made on Day 1)

Simply dip your apple slices in the date paste!

Day 3

• you need 3 ¼ cups homemade cashew milk for today
• prep the popsicles tonight for the snacks you are eating on Day 4 and 5, make half the popsicle recipe (see Day 4 for recipe, I used spinach instead of kale)

Breakfast: Protein Coffee Smoothie

• if you don't have pea protein then sub with another raw plain protein powder (no added sugars) or sub with ½ cup oats (plan accordingly in your shopping list if you sub)
• use cacao instead of cocoa to keep it raw
• the espresso is not raw, but there is very little in this recipe so I am not worrying about it much like I am not worrying about the spices, however feel free to omit if you want to keep this as raw as possible
• follow the tips to prep ahead in the notes and prep 1 jar of this same smoothie for your breakfast on Day 5

Lunch: Massaged Kale Salad

• 2 cups raw kale, chopped
• ½ avocado, chopped
• 1 tablespoon red onion, chopped
• 1 tablespoon hemp seeds
• drizzle apple cider vinegar
• drizzle lemon juice
• pinch sea salt
• pinch black pepper

Put kale and avocado into a bowl and massage to slightly mix the two. Add the rest of the ingredients, toss and enjoy!

Snack: Strawberry Chocolate Mousse- leftover from Day 1

Dinner: Raw Zucchini Noodles and Veggies

• make half the recipe, eat half of that for dinner tonight and save the other half for your lunch on Day 4
• use the optional add ins, and use the raw tomato marinara option instead of the pesto
• use ½ cup hemp seeds instead of the Parmesan

Snack: Shamrock Chip Shake (who cares if it's not March, it's good!)

• use the 4 dates instead of maple syrup and cacao nibs to keep it raw
• omit the whipped topping

DON'T FORGET TO PREP THE POPSICLES FOR TOMORROW

Day 4

• you need ¾ cups homemade cashew milk for today

Breakfast: Blueberry Peach Pecan Acai Smoothie Bowl

• if you don't have or don't want to buy an acai packet then just use another ¾ cup of blueberries (plan accordingly in your shopping list)
• I accounted for 1 tablespoon of each of the toppings in the recipe

Lunch: Leftover Raw Zucchini Noodles and Veggies from dinner on Day 3

Snack: Eat 1 Blueberry Mango Banana Breakfast Pop, prepped on Day 3 (not just for breakfast!)

 

Dinner: Mexican Collard Wraps

• Raw walnut meat from Zucchini Roll Ups (just make the walnut meat portion, save half of it for dinner on Day 5)
• 4 collard leaves
• ½ avocado, sliced
• ½ red pepper, sliced
• ½ tomato, sliced
• ¼ cup chopped cilantro
• ¼ cup chili taco cream, leftover from Day 1

Fill collard leaves with ingredients, roll up like a taco or burrito and dip into chili taco crema

Snack: Caramel Peanut Protein Truffles (leftover from Day 2)

 Day 5

• you don't need any extra homemade cashew milk for today

Breakfast: Protein Coffee Smoothie (jar was prepped on day 3, see recipe to make)

Lunch: Mango Avocado Salsa Salad

• ½ mango, chopped
• ½ avocado chopped
• 2 tablespoons chopped cilantro
• 1 tablespoon chopped green onions
• 1 tablespoon chopped red onion
• 1 teaspoon lime juice
• 1 teaspoon apple cider vinegar
• 1 clove garlic
• sea salt, to taste
• 2 cups lettuce, chopped
• optional drizzle of chili taco crema made on Day 1

Put everything, except lettuce, into a food processor and pulse until roughly chopped and mixed together. Place in a bowl with the chopped lettuce and mix well to incorporate. Drizzle with chili taco crema if using and enjoy!

Snack: Banana Nut Sammies

• 1 medium banana
• 2 tablespoons raw almond butter
• 2 tablespoons date paste, water version (make the entire recipe and save in the fridge to use throughout the 5 days)
• pinch sea salt

Slice the banana into 6 equal rounded pieces. Spread the almond butter over half of the slices, then spread the date paste over the other half of the slices. Sprinkle a touch of sea salt over the almond butter. Put pieces together to make sammies, one almond butter piece will be matched with one date paste piece.

Dinner: Mexican Slaw Salad

• leftover walnut meat from dinner on day 4
• Mexican Cabbage Slaw (make ¼ of the recipe, use apple cider vinegar and water not broth in the dressing to keep raw)

Mix the two and enjoy!

Snack: Eat 1 Blueberry Mango Banana Breakfast Pop, prepped on Day 3 (not just for breakfast!)

More Raw Vegan Recipes:

This reset is a great tool to get you started with eating raw, but there may be things you don't love. So here is a collection of other raw vegan recipes that you can add or substitute. Just make sure to adjust the shopping list accordingly!

Fresh Citrus Salsa and Vegan Citrus Cream Sauce

• use it as a topping or dip

Fully Loaded Guacamole Dip

Grateable Vegan Parmesan Cheese

Authentic Vegan Greek Tzatziki

• use it as a topping or dip

Fresh Anti-Inflammatory Juice

Kale Pesto

• use it as a topping or dip

Raw Superfood Balls

Salsa Crema

• make the salsa crema as a dip for raw veggies
• use a fresh raw salsa instead of a roasted

Peanut Butter Cup Milkshake

• use homemade cashew milk and the option of 4 dates to keep it fully raw
• follow the option for added spinach for a healthy punch

Raw Vegan Protein Packed Brownie Batter Bites

  

Thinking about more ways to be plant-based? Check out these helpful blog posts!

• Vegan Benefits - A Low Stress Approach
• 7 Day Vegan Meal Plan
• 30 Healthy Vegan Recipes

I hope you enjoy this 5 days of getting yourself back on track and feeling better than ever!