30-Day Raw Food Diet Challenge For Weight Loss 2021

30-Day Raw Food Diet Challenge For Weight Loss

“Updated on – 03 Feb 2021”

Consuming raw foods can improve your health, well-being and reduce the risk of medical conditions. 

Raw foods are ideal for maintaining optimum health and having benefits like inducing weight loss and better cardiac care.

What is a Raw Food Diet

A raw food diet is composed of natural and unprocessed food. This includes food items which are not refined, pasteurized, treated with pesticides and processed in any way.

raw food diet

Any food which has never been heated over 40 to 48 degree C is also considered as raw food.

The form of the raw food diet does not matter. It can be a juice, blend, dried, soaked and sprouted form. 

The raw food diet is usually plant-based, being made up of vegetables, fruits, nuts and seeds. You can also consume raw eggs, dairy, raw fish and meat, but it is less common.

The idea behind the raw food diet is to reduce the destruction of natural enzymes in the foods that happen while cooking.

What You Can Expect After 30-day raw food diet Plan

The study by NCBI shows that you can experience a difference in your fat loss by 7 to 9 % if you stick to a raw food diet for a higher duration of 3 years. 

You also experience a weight loss  of 2 to 4 kgs if you stick to a raw food diet for 30 days.

Apart from weight loss, you can also expect changes in the following things.

  • Increased Energy – You will feel more energetic and less tired.
  • Improved Metabolism – Since deep fry, spices are not involved, raw food increases your metabolism rate.
  • Improved Vitality – You will feel more lively both mentally and physically. 
  • Improved Digestion – The lack of extra oil and artificial flavours results in improved digestion. 
  • Improvement in Chronic Disease – Low saturated and trans fat in the raw food diet can keep your heart healthy.
  • Reduced Stress – A raw food diet cuts the level of stress hormones such as adrenaline and cortisol. 

Raw Food List

Here is the list of raw food which you can eat under different categories

Raw Vegetables

  • Avocado 
  • Pumpkin 
  • Beetroot
  • Sweet Potato 
  • Brussels Sprout 
  • Cabbage
  • Cauliflower 
  • Mushroom 

Raw Fruits

  • Berries 
  • Banana 
  • Mango 
  • Apple 
  • Pomegranate
  • Papaya 
  • Cucumber 
  • Coconut 

Nuts and Seeds

  • Walnut 
  • Chia seeds
  • Peanut 

Sprouted Grains

  • Corn
  • Oats
  • Granola 
  • Muesli 

Appliance you Might Need during 30 Days Raw Food Diet

While you are not involved in full-fledge cooking, you might still need some appliances to prepare your recipe. 

Here is the list of appliances you need

#1. Food Processor

#2. Food Hydrater

#3. Heating Appliances

  • Heating pad 
  • Coffee pot 
  • Dehydrator

30 Day Raw Food Menu Plan 

Raw food diet is a dietary change which you can make to improve your lifestyle. I have listed a 30-day raw food menu plan which you can follow in the following meal sequence of your day.


#1. Raw Oatmeal

Oatmeals contain beta-glucan. Beta-glucan is a soluble fibre that reduces your cholesterol and sugar level. 


Beta-glucan makes you feel full and encourages the growth of good bacteria which helps the digestion process. These parameters make raw oatmeal best for your morning breakfast.

#2. Raw Granola with Berries

Granola contains less sugar and glycemic index components. This process makes it edible to you even if you have diabetes.


Granola is also a good source of iron, zinc and magnesium. The vitamin E and B in berries together helps in the anti-ageing and weight loss process.

#3. Crunchy Muesli

Muesli contains oat bran. The main component of oat bran is a fibre called beta-glucan. 

Crunchy Muesli

Beta-glucan helps to reduce cholesterol which improves your heart rate. It also helps in your digestion process.

#4. Green Smoothie

Green smoothies are full of fibre with less cholesterol and glucose level. Smoothie keeps you full for a longer period and controls our body’s cleansing process.

Green Smoothie

#5. Banana and Walnut Bread

Walnut is rich in antioxidants which helps you improve your heart condition. The omega 3 fatty acids contained in the walnut reduces your cholesterol.

Banana and Walnut Bread

The vitamin C contained in the bananas repairs all your tissues and helps in the growth and development of your body. Vitamin C also fastens your wound healing process and improves your immunity system.

#6. Mango and Banana Pudding

The alkalising properties of mango help to maintain your cholesterol level and promote weight loss.

 Mango and Banana Pudding

Raw mango has aphrodisiac properties and improves your vision. 

The vitamin C in bananas improves your immunity system by repairing all your damaged tissues. The fibres present in bananas aids digestion and helps to beat your gastrointestinal issues.

#7. Apple and Avocado Savoury

The phenolic compounds in apples produce prebiotic effects. Prebiotic effects produce beneficial microorganisms like bacteria and fungi. 

The bacterias and fungi enable smoother digestion and help you relieve constipation and diarrhoea. 

Apple also helps to regulate your blood sugar level, thereby is good for diabetes. 

The potassium in avocado reduces the risk of stroke and lowers your blood pressure. Potassium in avocados also preserves bone mineral density and reduces the kidney stones. 

The fibres in the avocado help to ease the digestion process and promote a smooth bowel movement.

#8. Berries and Pomegranate

The antioxidants present in the berries prevents the free radicals from your body cells and prevents the damage caused due to oxidation. 

The high fibre content in the berries normalizes your bowel movements and helps in weight loss. 

The anti-inflammatory properties of pomegranate reduce the risk of obesity and heart disease. Pomegranate is a natural aphrodisiac and promotes your insulin hormone. 

#9. Pumpkin Pie

The potassium in the pumpkin reduces the occurrence of kidney stones and lowers your blood pressure. The minerals like calcium and magnesium help to improve your bone mineral density. 

Pumpkin Pie

The beta carotene in the pumpkin promotes healthy skin and mucous membranes. Beta carotene also boosts your immunity system and vision.

#10. Papaya Chia Pudding

The anti-inflammatory properties of papaya aid your digestion activities and ease your bowel movement. Papaya also improves glucose level in your blood and lowers blood pressure. 

The omega-3 fatty acids in the chia seeds reduce triglycerides and lower your blood pressure. The omega-3 fatty acids help to raise your HDL cholesterol, which is the ‘good’ cholesterol that protects against heart attack and stroke. 


#1. Beetroot and Sweet Potato Salad

Beetroot is packed with carbs, fibre and sugar which are instant energy boosters and improve your performance if you are involved in lifting and moving work. 

The fibre present in the beetroots increase the digestion rate and improves your bowel movement. 

The antioxidants present in the beetroot keeps your gut healthy and enhances your brain function. The nutritions such as vitamin B9, vitamin C, manganese and potassium present in the sweet potato improves your immune system. 

#2. Brussels Sprout Salad

The vitamin K present in the brussels sprout improves your bone health and wound healing. The omega-3 fatty acids present in the brussels sprout reduces inflammation and in turn, helps to improve arthritis. 

The high fibre content in the brussels sprout helps to reduce constipation.

#3. Cashew Cheesecake

The zinc in the cashew supports your immune system and muscles. Zinc also helps in wound healing and decreases the risk of age-related chronic disease.

Cashew Cheesecake

The magnesium present in the cashew helps to improve the metabolism and induces sound sleep. 

Cheese prevents osteoporosis and can have a positive effect on your dental health.

#4. Coconut Cheesecake Bites

The manganese present in the coconut takes care of your bone health. Manganese also improves the metabolism of carbohydrate, proteins and cholesterol. 

Coconut Cheesecake Bites

The rich content of copper and iron in the coconut helps to form red blood cells and selenium. Both red blood cells and selenium are antioxidants that protect your cell. 

#5. Cucumber Soup

The electrolytes in the cucumber help to prevent dehydration. The electrolytes also help in weight loss.

Cucumber Soup

The vitamin k present in the cucumber helps in blood clotting and improves your bone density.

#6. Zucchini Rolls

The antioxidants in zucchini prevent heart diseases and keep your blood pressure under control.

The compounds in the zucchini also reduce the level of sugar in your blood, thereby keeping you safe from diabetes. Zucchini also promotes weight loss and improves your vision. 


#1. Cauliflower with Corn Soup

The high fibre content in cauliflower helps to ease your digestion process. The fibres also allow a clean bowel movement and help to reduce constipation. Fibres also enhance weight loss.

The vitamin B12 in corn reduces the risk of anaemia. The iron components present in corn helps in the production of red blood cells. 

The compounds present in corn lower your blood sugar and cholesterol levels.

#2. Raw Peanut Salad

Peanuts are a good source of protein. The protein in peanuts helps to recover your muscles. T

The fibres in peanuts help you keep satiated and indices weight loss. The minerals like manganese and potassium in the peanut help to improve your bone density. 

#3. Cabbage Salad

The vitamin C present in the cabbage repairs and develops your body tissues. Vitamin C helps in the formation of collagen and absorption of iron. Hence this process helps to improve your immunity system. 

Cabbage Salad

Cabbage is rich in fibre that improves your digestion and reduces constipation. 

#4. Mushroom Soup

The selenium present in the mushroom has excellent antioxidant properties. Selenium helps to support your immune system and prevents damage to cells and tissues.

Mushroom Soup

The protein content present in the mushroom helps to build your muscle mass and strength.

#5. Tomato Soup

The lycopene antioxidant present in the tomato protects you from the harmful UV radiation and improves your heart rate.

Tomato Soup

The folate present in the tomatoes helps to produce white and red blood cells in your bone marrow. Folate also converts carbohydrates into energy.

#6. Cinnamon Rolls

The antioxidants in the cinnamon help in your cardiac care. The anti-inflammatory properties of cinnamon reduce the risk of obesity.

Cinnamon also improves sensitivity to your insulin hormone and gives the necessary energy to run your daily activities. These parameters make cinnamon healthy for your breakfast.

30 Days Raw Food Diet Weight Loss Plan

Now that you know what to include in your breakfast, lunch and dinner, lets us have a look at a 30 days raw diet weight loss plan which you can follow.

Note that breakfast forms the major part of your diet hence stick to the recipes discussed above. In the case of lunch and dinner, you can mix and match according to your taste. 

Day 1Raw OatmealCashew CheesecakeCauliflower with corn soup
Day 2Raw Granola with berriesBeetroot and Sweet Potato SaladCabbage Salad
Day 3Crunchy MuesliBrussels Sprout SaladRaw Peanut Salad
Day 4Green SmoothieCucumber SoupCinnamon Rolls
Day 5Banana and Walnut BreadCoconut Cheesecake BitesMushroom Soup
Day 6Raw Granola with berriesBeetroot and Sweet Potato SaladCauliflower with corn soup
Day 7Mango and Banana PuddingZucchini RollsTomato Soup
Day 8Apple and Avocado SavouryCashew CheesecakeCabbage Salad
Day 9Berries and PomegranateBrussels Sprout SaladMushroom Soup
Day 10Pumpkin PieZucchini RollsCauliflower with corn soup
Day 11Papaya Chia PuddingCucumber SoupTomato Soup
Day 12Mango and Banana PuddingBeetroot and Sweet Potato SaladCabbage Salad
Day 13Raw OatmealBrussels Sprout SaladMushroom Soup
Day 14Green SmoothieZucchini RollsCauliflower with corn soup
Day 15Raw Granola with berriesBeetroot and Sweet Potato SaladTomato Soup
Day 16Mango and Banana PuddingCashew CheesecakeMushroom Soup
Day 17Papaya Chia PuddingCucumber SoupCabbage Salad
Day 18Pumpkin PieBeetroot and Sweet Potato SaladCauliflower with corn soup
Day 19Crunchy MuesliBrussels Sprout SaladTomato Soup
Day 20Raw OatmealCashew CheesecakeMushroom Soup
Day 21Green SmoothieZucchini RollsCabbage Salad
Day 22Papaya Chia PuddingBrussels Sprout SaladTomato Soup
Day 23Mango and Banana PuddingCucumber SoupCauliflower with corn soup
Day 24Crunchy MuesliCashew CheesecakeMushroom Soup
Day 25Pumpkin PieBeetroot and Sweet Potato SaladCabbage Salad
Day 26Raw Granola with berriesBrussels Sprout SaladCauliflower with corn soup
Day 27Raw OatmealCucumber SoupTomato Soup
Day 28Green SmoothieZucchini RollsMushroom Soup
Day 29Papaya Chia PuddingBrussels Sprout SaladCabbage Salad
Day 30Mango and Banana PuddingCashew CheesecakeCauliflower with corn soup

Final Words

Raw food diet can certainly help you in weight loss and reduce your heart disease risk. But, if the diet plan is not planned correctly, you can run a risk of nutrition deficiency and weakness.

Stick to a raw food diet which you are not allergic to. And stay away from any processed food items while on a raw food diet plan. 

If you decide to give the raw vegan diet a try, make sure it provides you with enough calories. It’s also best to add natural whey protein supplements whenever necessary to meet all your daily nutrient needs.