PBanner Photo: Robert S. Donovan

Planning Our Meals

Why Plan?

The hardest part of going raw is learning how to eat and feel satisfied.  Eating raw fruits, nuts, and vegetables every day sounds easy enough, but it is not what we are used to eating.  You should always begin gradually onto an all raw diet: five raws a day to eight raws a day to ten raws a day.  For most people a plan is necessary to give up all cooked food.  The easiest way to do that is by including dried foods that resemble cooked foods we enjoy.  And, to do that we must plan.

Meals with Friends

getty images

Raw Mexican Lunch


Plan for 3 meals and 3 snacks each day.  Preparation time for each item should be relatively short, but you should plan for that time, too.


Breakfast: Oatmeal with a Smoothie

Snack: 25 Almonds (soaked 5-10 hours)

Lunch: Carrot Slaw or Salad with a Fruit or Fruit Cup 

Snack: Chocolate Truffles

Dinner: Stuffed Tomatoes with Salad

Dessert: Banana Ice Cream


Breakfast: Banana-Pear Fruit Cup with Herb Tea

Snack: Trail Mix

Lunch: Veggie Chips with Nut Pate and Chocolate Truffles or Fresh Fruit

Snack: Fruit

Dinner: Lettuce Wraps with Carrot Slaw

Dessert: Caramels

Ray Tome


Breakfast: Cereal with Juice

Snack: Carrot and Celery Sticks

Lunch: Greek Salad and Caramels

Snack: Fresh Fruit

Dinner: Spring Rolls with Peanut Sauce

Dessert: Frozen Carob Pie


Breakfast: Citrus Fruit Cup with Herb Tea

Snack: 25 Almonds (soaked) and Carrot Sticks

Lunch: Spring Rolls with Peanut Sauce

Snack: Fresh Fruit

Dinner: Tostadas, Guacamole, Salsa, Shredded Lettuce and Bean Sprouts

Dessert: Frozen Carob Pie


Breakfast: Fruit Bread with Apple Butter and Herb Tea

Snack: Taco Chips and Guacamole

Lunch: Greek Salad and Dried Fruit

Snack: Nut Butter Bananas

Dinner: Spaghetti with "Meat" Balls

Dessert: Fruity Ice Cream


Breakfast: Apple Fruit Cup and Herb Tea

Snack: Blackberry Green Smoothie 

Lunch: Spaghetti and "Meat" Balls

Snack: Stuffed Dates

Dinner: Chinese with Fruit Bread

Dessert:  Fruit Popsicles 



Breakfast: Fruit Bread and Berry Smoothie

Snack: Raw Veggies

Lunch: Waldorf Salad

Snack: Energy Bar

Dinner: Raw Plate

Dessert: Strawberry Tarts

Getting Started

Taking the time to plan a daily menu and to figure out what to make and how to make it seems just too time consuming in our busy lives.  It is much, much easier to stay raw if you have a clear idea of what you can eat when your stomach starts to rumble.  Advance preparation can help so that you carry snacks or treats with you. 

That is why I recommend that you find a few recipes that you like and choose a few that you learn to make regularly.  For instance, I used to make bread in a bread machine daily for several years, always the same recipe.  It took me 5 minutes to make.  With repetition you learn how to make something without reading a recipe.  You know instinctively what to buy when grocery shopping and saves you extra trips to the grocery store.  Try it, you'll like it!

Planning Required for Success


Copyright © 2013 The Perfect Diet Cookbook, LLC.  All rights reserved.   


For additional recipes visit
For diet advice visit www.theperfectdiet.yolasite.com