How do you plan your raw vegan grocery list if you want to eat an all raw or high raw meal plan?
Today I’m going to explain a step-by-step strategy for creating your shopping list for the week ahead.
Step 1:
First things first, I’d like you to do this very simple exercise after watching the video: write down your favourite fruits and vegetables that you really love eating and that you can easily get hold of now.
It’s very important for you to be able to enjoy what you eat on a raw or high raw lifestyle.
So think about the seasonal fruits that are available to you right now.
Certain tropical fruits, like pineapple and bananas and are available all year round and so are dried fruits, like dates.
In the summer, you can have peaches, nectarines, melons, watermelons, figs, cherries and berries.
In the autumn, you can have persimmons, grapes, apples, pears, melons and other fruits.
Winter is great for citrus fruits and also apples and pears.
During the spring, you can have citrus and strawberries and cherries will start to appear as well.
In addition to fruit, list your favourite vegetables, for example Cos lettuce, celery, zucchini, carrots, baby spinach, tomatoes, cucumbers, avocados, herbs, etc.
Next, add to this list the nuts and seeds that you want to eat, if you tolerate nuts and seeds well. Include both Omega 3 and Omega 6 rich nuts and seeds for a balance intake of omega fats.
For example, chia seeds and flax seeds are rich in Omega 3, whilst pumpkin seeds, sunflower seeds and Brazil nuts are rich in Omega 6s. These are just some examples.
So make sure to write everything down.
How To Plan Your Raw Vegan Grocery List
Step 2:
Once you’ve listed all the produce that you enjoy eating, you need to plan all your meals for the week ahead.
Personally, we recommend a fully raw or a high raw vegan plan, which includes plenty of whole and raw vegan raw foods in it.
To do that, you need to know how many calories you will be consuming every day. Let’s say you’re an active female who needs about 2,200 calories per day.
So for example, break each day of the week down into 3 meals – breakfast, lunch and dinner and then outline the meals that you will be eating to match your caloric needs.
Here’s an example of an all raw day:
Breakfast: A mono meal of 1kg/2lb of grapes (690 calories)
Lunch: green banana smoothie with 7 medium bananas and 2 cups of baby spinach, all blended (730 calories)
Dinner course 1: 3 cups of freshly squeezed orange juice (335 calories)
Dinner course 2: Green zucchini noodles made with 2 zucchinis (spirilized), 1 head of lettuce (chopped) and a dressing made with 1 cup of cherry tomatoes, ½ tablespoon of tahini, ½ tablespoon of pre-soaked chia seeds, 2 celery stalks and 1 tablespoon of lemon juice (245 calories)
Step 3:
Once you’ve created your meal plan for the week, add everything up and you’ll have your shopping list ready to go shopping with.
Although this approach does require you to sit down and plan your meals in advance, it can actually save you time and hassle in the future because you’ll know exactly what to shop for.
One important note to add here is that once you start eating raw foods, you’ll soon learn what you need to eat every day and so how much you need to buy for yourself and your family.
For example, we generally get through 2 ½ boxes of 18kg of bananas a week + a kilo or so of dates (depending on the season, less in the summer), 16 big cucumbers, 15 heads of lettuce and other produce on top of that.
So we tend to buy our staples in bulk, which saves both time and money.
How does this all sound?
I’ve laid out a step-by-step process for planning your raw vegan grocery list and all you now need to do is put it into practice!
To help you do this, we’ve included a grocery list cheat sheet that you can download right away and take with you next time you go shopping.
Just enter your name and email below and we’ll send it directly to your inbox.
So the question for you is: how do you plan your meals and are you going to put the strategy that I have shared with you into practice? Post your comments below!
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I simply love and look forward to your video’s. So informative and useful! Thank you so much! Love you guys!!!
This is SO useful! I always struggle with meal planning and like you said in the video often find myself in a situation where I don’t have enough ripe produce. Now I know what to do! Thanks for the freebie too! More content like this please! Much love, Anna.
You’re welcome, Anna!
Hi Yulia! You look so glowing these days! I don’t like sitting down and planning, but if it can save me time during the week, I can do it. Do you think some nuts or seeds better than others? Thanks for the tips!
Thank you! We recommend mixing (in equal amounts) Omega 3-rich seeds, like chia seeds and flax seeds with Omega 6-rich seeds or nuts, like sunflower seeds, sesame seeds, pumpkin seeds, almonds, etc. For example, 1 tablespoon of chia seeds and 1 tablespoon of sunflower seeds. In this way you can have a healthy ratio of Omega 3 to 6. Hope this helps!
Dear Yulia,
this is not only a helpful article for newbies to the raw vegan diet, it’s also helpful for me who it’s a high raw diet for more than 5 years now. I don’t like planning so much, but you’re post inspired me to think about my own diet. Finally I came to the conclusion that I need more variety in my veggies and greens. Usually I eat tomatoes, lettuce, cucumber, zucchini and bell pepper for dinner. Do you eat cauliflower, carrots, broccoli or beets from time to time?
Kind Regards,
Michael
Thank you, Michael, so glad you found it useful! We eat carrots and beets from time to time and occasionally some cabbages, however not very often. Some people like eating cabbages on raw diets and make raw slaws. Depends on your digestion and personal preferences.
All the best!
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