Following a Raw Vegan 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? 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

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 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!