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7-Day Raw Vegan Meal Plan

We hear it all the time – eat fresh fruit instead of a fruit juice because of the healthy fibres in the whole fruit. 

Similarly, cooked food loses its minerals when compared to raw fruit and veg.

If you are on a vegan journey and are looking to get some raw food goodness in your diet, check out these raw vegan meal recipes.

Not only are they healthy, but the best part is that there is no need to worry about cooking or cleaning up pots and pans afterwards!

 

Breakfast Recipes

Breakfast Smoothie:

This Chunky Monkey Smoothie will power your day in the most delicious way! You’ll feel like you’re having dessert for breakfast! It’s creamy, chocolatey and nutritious! It requires five ingredients and whips up in minutes! 

Chunky monkey smoothie in a glass on a black tray with banana slices on the side. Full recipe: Vegan Huggs

 

Smoothie Bowl:

Packed with nutrients, this beautiful chocolate cherry vegan smoothie bowl recipe is a healthy and delicious way to start the day.

Delicious chocolate cherry smoothie bowl recipe topped with cherries, blueberries, seeds and sliced bananas on a white plank surfaceFull recipe: Sustain My Cooking Habit

 

Berry Smoothie Bowl:

Start your morning off right with a refreshing and delicious Berry Smoothie Bowl! It takes minutes to make and only requires 4 wholesome ingredients.

Two berry smoothie bowls on a white table with spoons in the middle. Full recipe: Vegan Huggs

 

Breakfast Quinoa:

This breakfast quinoa is made with whole, healthy ingredients. Topping options are unlimited, but my favourites include toasted nuts, shredded coconut, and fresh berries.

A blue bowl with cooked quinoa that has been topped with fresh fruit.Full Recipe: Salt and Baker

 

Cleanse Smoothie:

My Cranberry Cleanse Smoothie is a deliciously easy way to get back on the right track after all that holiday indulging!

pouring a cranberry smoothie into a glassFull recipe: The View from Great Island

 

Low Carb Smoothie:

A reference for all of the low carb or keto smoothies you could ever imagine making!

a glass full of a low carb green smoothie on a table with blueberriesFull Recipe: Jennifer Banz

 

Green Smoothie:

The best,  simple green smoothie that is healthy, tastes amazing, and it’s made with 4 ingredients in less than 5 minutes.

overhead view of a green smoothie in a large glass mason jar with a metal straw, surrounded with kale, bananas, mangoes and green grapes Full Recipe: Joy Food Sunshine

 

Lunch Recipes

Kohlrabi Noodle Salad:

Make this colourful, easy Thai flavoured salad with kohlrabi noodles! Spiralized kohlrabi noodles make a healthy salad base. Pair with fresh crispy vegetables & an Asian inspired vinaigrette.

A colorful, easy salad with kohlrabi noodles, red cabbage, red pepper, carrots, radishes and green onion all tossed with a Thai inspired vinaigrette. Full Recipe: Running to the Kitchen

 

Asian Kale Salad:

This salad is crunchy with a zesty Asian dressing. Add some fresh mandarin oranges for a boost of sweetness!

Mandarin Kale Asian saladFull Recipe: Venture 1105

 

Vietnamese Spring Roll

Eat the rainbow with these delicious fresh vegetable spring rolls. These beautiful and light Vietnamese Spring Rolls are great as an appetizer or a light meal. This non-fried, low-calorie recipe is full of fresh vibes, marvellous flavours and easy to customize

Fresh Vegetable Vietnamese Spring Rolls are served along with different dipping sauces. This delicious and beautiful Profusioncurry recipe is a must for summer and spring lunches. Full Recipe: Vietnamese Spring Rolls

 

Zucchini and Squash Noodles:

Crunchy zucchini and squash noodles team up with other colourful veggies to create this light and fresh raw vegan pad Thai salad! Complete with an easy creamy peanut dressing to spice up your veggie dish, this quick, refreshing and low-calorie 20-minute recipe make for the perfect raw lunch or dinner.

top view of white table with three different-sized bowls containing spiralized zucchini, carrots and more veggiesFull Recipe: Nutriciuosly

 

Heirloom Tomato Gazpacho

This is a stepped-up this healthy raw tomato soup from Spain with gorgeous heirloom tomatoes for a colourful summer treat!

Today I'm making Heirloom Tomato Gazpacho ~ I look forward to making this chilled raw soup from Spain every summer, and this year I've changed it up with some gorgeous multi-colored heirloom tomatoes. This healthy tomato soup is low calorie, gluten free, and stunning! Full Recipe: The View from Great Island

 

Easy Vegan Coleslaw

Creamy, colourful, crunchy and packed with vitamin C, this vegan coleslaw is an ideal easy vegan summer salad for your next BBQ, potluck or taco night. Your taste buds will thank you while you crunch down on refreshingly delicious cabbage mixed with a luscious vegan mayo dressing.

Vegan Coleslaw on a Grey Plate Full Recipe: Happy Kitchen

 

Shredded Beet Salad

A bright refreshing salad or side dish, this shredded beet salad is bursting with flavour and is a great meal prep item!

A glass bowl on a light blue dishcloth filled with a shredded beet salad with carrots and apples Full Recipe: Earth Food and Fire

 

Dinner Recipes

Asparagus tomato salad

This asparagus tomato salad is bursting with tangy lemon flavour. Topped with sharp parmesan and fresh basil it’s bright, light and delicious!

This asparagus tomato salad is bursting with bright lemon flavor. Topped with sharp parmesan and fresh basil it's the perfect way to ring in the spring season. Full Recipe: Running to the Kitchen

 

Jicama Salad:

This Jicama Salad with Creamy Tahini and Dill Sauce is completely raw and oil-free. I love it because it’s fast and fresh, and doesn’t require the use of a blender, unlike many other raw sauces

Jicama Salad with Creamy Tahini and Dill Sauce Full Recipe: Livity Gardens

 

Raw Zucchini Salad

This raw Zucchini Salad recipe is marinated in fresh lemon juice, olive oil and garlic and chilli, and served with crunchy toasted chickpeas, sweet roasted corn and Parmesan cheese. It’s the perfect light and bright tasting summer salad!

zucchini salad with chickpeas and parmesan cheese on a plate Full recipe: Went Here 8 This

 

Sprouted Green Moong dal

Sprouted Green Moong dal Chat is a healthy take on the popular street chats from India. This chat is made with sprouted moong dal, fresh veggies, mint chutney and tamarind chutney. Makes for a delicious snack or appetizer.

Sprouted Green Moong dal sprout in a stainless steel bowl.Full Recipe: Madhus Everyday Indian

 

Cabbage Slaw:

This healthy slaw is made with a vinaigrette so it is non-dairy. It is peppery and tangy, with a perfect crunch, pairing beautifully with grilled meats, in a sandwich or wrap.

featured image kohlrabi slaw Full recipe: End of the Fork

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