Source: Health.harvard.edu
Source: Thebasicbalance.com
Source: Youtube.com
Source: Pinterest.com
Source: Cilantroandcitronella.com
Source: Simple-veganista.com
Source: Peasandcrayons.com
Source: Intheknowmom.net

How To Eat Healthy On A Raw Vegan Diet For The Week With $20

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You heard of veganism, now get ready for RAW VEGANISM! What’s the difference? Following a Raw Diet means only eating foods that are completely raw or heated at temperatures below 104–118°F (40–48°C). This means no more processed foods or food altered from its natural state such as potato chips or pasta. Sorry, Italians! So what the heck can we eat? A raw vegan diet consists of lots of fruits and vegetables, nuts and legumes uncooked of course.

Still, think this diet sounds cray cray? Let’s check out the benefits.

BENEFITS OF A RAW VEGAN DIET

  • Less inflammation in our bodies.
  • Lower levels of IGF-1 (we want low levels because high levels can lead to breast and prostate cancer). IGF-1 is a hormone found naturally in your blood. Its main job is to regulate the effects of growth hormone (GH) in your body. Normal IGF-1 and GH functions include tissue and bone growth.
  • We can eat superfoods in abundance and feel satisfied since raw foods are low in calories.
  • It is known as a healing diet. According to Dr. Axe, "Raw foods help alkalize the body, reduce acidity, and have less of a chance of fermenting in the gut and causing inflammation/ autoimmune reactions." Improved digestion. High energy. Clear up the skin.
  • It can help lower your chance of stroke, heart failure, stomach cancer, and kidney disease because the diet is low in sodium. 

Wow, these benefits sound amazing, but what exactly can I eat? What do I have to say goodbye to?

WHAT TO EAT

  • Raw fruits
  • Raw vegetables
  • Sprouted grains: Unhulled farro, quinoa, brown rice, etc. (Soaked not cooked)
  • Sprouted legumes: Lentils, pinto beans, etc that sprout in warm water
  • Raw nuts
  • Raw seeds
  • Almond milk made with raw almonds
  • Raw tofu 

WHAT TO AVOID

  • Coffee
  • White/Wild Rice
  • Meat
  • Cheese
  • Dairy products
  • Pasta
  • Chips
  • Baked goods
  • Processed foods that come in a package
  • Cooked fruits, vegetables, grains and legumes
  • Roasted nuts and seeds
  • Refined oils
  • Salt
  • Refined sugars and flours
  • Pasteurized juices
  • Coffee and tea
  • Alcohol 

Now that we know what’s on and off-limits when it comes to a raw vegan diet, let’s dive into our meal plan for the week. To make this meal plan even more amazing we did it in under $20 at our local Walmart! Let’s start eating healthy and saving money today!

RAW VEGAN WALMART GROCERY SHOPPING LIST

$0.98 Kale
$1.00 Spinach
$0.98 Oatmeal
$1.00 Mixed Vegetables
$1.94 Sweet Potatoes
$2.96 Zucchini
$0.78 Brown Rice
$2.28 Green Bell Peppers
$1.00 Cauliflower and Broccoli Mix
$0.98 Collard Leaves
$1.48 Lettuce
$0.98 Peas and Carrots Mix
$1.68 Portobello Mushroom Caps
$.21 Tomato
$1.10 Sweet Onion
$0.54 Bananas
$19.89 TOTAL

MONDAY

BREAKFAST: Sweet Potato Toast with Bananas
LUNCH: Raw Stuffed Peppers With Vegetables, and Brown Rice
DINNER: Raw Vegan Salad With Cabbage, Peas, Carrots, and Sweet Potatoes
 
 

 
 
Ditch the bread and try some delicious sweet potato toast!

TUESDAY

BREAKFAST: Green Smoothie With Banana, Kale, Spinach, and Water
LUNCH: Spinach Zucchini Noodles
DINNER: Raw Stuffed Mushrooms With Tomato, Sweet Onion, and Spinach
 
 

 
 
Water in a smoothie? Are you crazy? Only a little, but that’s what happens when you’re on a tight budget girl!

WEDNESDAY

BREAKFAST: Raw Oatmeal
LUNCH: Raw Cauliflower Salad With Broccoli, Carrots, and Peas
DINNER: Collard Wraps With Mixed Vegetables and Brown Rice
 
 

 
 
Who needs a tortilla when you can use collard wraps?

THURSDAY

BREAKFAST: Sweet Potato Toast with Bananas
LUNCH: Spinach Zucchini Noodles
DINNER: Raw Stuffed Mushrooms With Tomato, Sweet Onion, and Spinach
 
 

 
 
Stuffed Mushrooms, an all-time fave!

FRIDAY

BREAKFAST: Green Smoothie With Banana, Kale, Spinach, and Water
LUNCH: Raw Stuffed Peppers With Vegetables, and Brown Rice
DINNER: Raw Vegan Salad With Cabbage, Peas, Carrots, and Sweet Potatoes
 
 

 
 
Nothing beats delicious stuffed peppers!

SATURDAY

BREAKFAST: Sweet Potato Toast with Bananas
LUNCH: Raw Cauliflower Salad With Broccoli, Carrots, and Peas
DINNER: Collard Wraps With Mixed Vegetables and Brown Rice
 
 

 
 
Now let’s try a delicious raw vegan salad!

SUNDAY

Leftover Day! 
 
 

 
 
By the end of the week, you should have a good amount of food leftover, pick and choose what you want to eat again!

Interested in reading more of our $20 meal plan articles? Check out our paleo, keto, vegan, vegetarian and regular meal plans! If you have more than $20 you can also check out our $50 and $100 meal plans! Make eating healthy easy and cheap again!

Grace Mastronardi is a Senior at Rutgers University studying Communications and Digital Media. The New Jersey native is also a contributing writer for Her Campus Rutgers. When she’ s not writing, she can be found drinking smoothies, swimming in the ocean, painting on a canvas or hiking with her precious dog Teddy!