Starter Shopping List For A Raw Diet

Are you interested in transitioning to a raw food diet but don’t know where to start? One of the most important steps is to make sure you have the right ingredients on hand. In this post, we’ll provide you with a starter shopping list to help you get started on your raw food journey.

The Basics

Before we dive into the specific ingredients, let’s go over some general guidelines for a raw food diet. First and foremost, a raw food diet consists of uncooked and unprocessed foods. This includes fruits, vegetables, nuts, and seeds. Some people also include raw dairy and raw meat in their diet, but we’ll focus on a plant-based raw diet for the purposes of this post.

Read more: How Long Can Raw Vegetables Sit Out?

It’s important to note that a raw food diet can be nutritionally complete, as long as it’s done correctly. Make sure you’re eating a variety of foods to ensure you’re getting all the nutrients your body needs. You may also want to consider supplementing with vitamin B12, as it’s difficult to get enough of this nutrient from plant-based foods alone.

The Shopping List

Now, let’s get into the specific ingredients you’ll want to have in your kitchen to start your raw food journey.

Fruits and Vegetables

  • Leafy greens (spinach, kale, lettuce)
  • Cruciferous vegetables (broccoli, cauliflower, brussels sprouts)
  • Root vegetables (carrots, beets, sweet potatoes)
  • Nightshades (tomatoes, peppers, eggplant)
  • Citrus fruits (oranges, lemons, limes)
  • Berries (strawberries, blueberries, raspberries)
  • Tropical fruits (pineapple, mango, papaya)

Make sure you’re buying organic produce whenever possible, as this will ensure you’re avoiding pesticides and other harmful chemicals.

Read more: Raw Vegetables High In Protein

Nuts and Seeds

  • Almonds
  • Cashews
  • Walnuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flaxseeds

Nuts and seeds are a great source of healthy fats, protein, and fiber. Make sure you’re buying raw, unsalted varieties.

Other Ingredients

  • Raw honey
  • Coconut oil
  • Apple cider vinegar
  • Tamari (raw soy sauce)
  • Nutritional yeast

These ingredients will help add flavor and variety to your raw food dishes.

What to Avoid

There are certain foods that are discouraged on a raw food diet. These include:

  • Processed foods (chips, cookies, crackers)
  • Refined sugar
  • Soy products (tofu, soy milk)
  • Coffee and tea
  • Alcohol

It’s also important to avoid any foods that are cooked or heated above 118 degrees Fahrenheit, as this can destroy the enzymes and nutrients in the food.


Transitioning to a raw food diet can be daunting, but with the right ingredients and knowledge, it can be a healthy and rewarding experience. Use this starter shopping list as a guide, and don’t be afraid to try new foods and recipes. Remember to listen to your body and make adjustments as needed. Happy eating!

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