What Is a Raw Vegan Diet? Complete Beginner Guide with Food List & Meal Plan

I have been practicing the raw food diet since 2003, starting with a daily ABC vegetable and fruit juice. After consistent practice, my bowel movements became regular, my inflammation level decreased significantly, and my overall health improved steadily.

To clarify, the raw food diet emphasizes uncooked food, but this does not mean consuming cold or iced items. It refers to a plant‑based diet prepared at temperatures below 48°C, which preserves enzymes, nutrients, and antioxidants.

We are now officially promoting the raw food diet. With long‑term practical experience, I am often asked: What exactly is the raw food diet, and where do we begin?

Simply put, the raw food diet consists of consuming natural, unheated foods. According to Dr. Wu Yongzhi’s research, the core value of raw food lies in active enzymes, which help eliminate blood toxins and break down harmful substances. Raw foods are also rich in phytochemicals, which are essential for bodily repair and wellness.

High‑temperature cooking destroys enzyme activity and greatly reduces antioxidant effects. Therefore, we emphasize eating raw, at low temperatures, and avoiding excessive heating.

Many practitioners have experienced noticeable improvements: daily fresh vegetable and fruit juice helps manage high blood pressure, high blood sugar, and diabetes. After several months, chronic conditions such as enteritis and pneumonia gradually improve. Patients with severe conditions such as myocardial infarction also achieve greater stability with long‑term intake.

Modern clinical medicine excels in acute illnesses, trauma, infections, and surgeries. However, chronic diseases mainly stem from accumulated blood toxins, which cannot be fully eliminated by medication alone. Chronic diseases require consistent, gentle conditioning. Daily intake of vegetable and fruit juice purifies the blood and removes toxins at the root level — this is the true purpose of promoting the raw food diet.

A special reminder: this raw food regimen is suitable for most people, but not for those with renal failure or dialysis‑dependent cancer patients. Their impaired water and electrolyte metabolism may be disrupted by the high potassium content in juice, which can lead to electrolyte imbalance and additional kidney burden.

Before starting the raw food diet, two essential devices are required:

1. A professional blender with precise temperature control

2. A high‑precision reverse osmosis water purifier

The blender must maintain a temperature between 38°C and 39°C. Only within this range can the effectiveness of the juice be tripled. This temperature produces an extremely fine, cotton‑like texture that fully breaks down plant cell walls to maximize phytochemical release — the key factor in reducing inflammation. Due to long‑term daily use, strict standards for blending equipment are necessary.

A reverse osmosis water purifier is equally critical. Tap water often contains residual chlorine, which damages mucosal membranes, irritates the digestive tract, impairs thyroid function, and promotes inflammation. During detoxification, water quality is just as important as food quality.

Now let us discuss the dietary plan and ingredient combination. Our foundational formula is ABC Juice:

– A: Apple (green apple)

– B: Beetroot

– C: Carrot

The recommended ratio is three parts vegetables to one part fruit. Use more vegetables and one type of acidic fruit. Whenever possible, choose organic, pesticide‑free produce.

If the core ingredients are unavailable, substitutions include cilantro, lemon, tomato, orange, blueberry, purple cabbage, and kale, all of which are high in vitamin C.

It is advisable to drink one glass every morning. Men may consume approximately 1000 ml per day, women 600–700 ml. Those with serious illnesses or cancer may increase intake to 2000–3000 ml per day, divided among morning, noon, and mealtimes.

Important note: the juice must be consumed immediately after preparation, ideally within 10 minutes. After this period, oxidation occurs, reducing nutritional value and antioxidant activity.

According to Dr. Wu’s guidelines, drinking this fiber‑rich, blended juice may result in three to four bowel movements daily. This is a normal response as the body eliminates toxins and should not cause concern.