Sample Meals: Vegan, Raw, Paleo, Gluten-free

Here are four days worth of meals in a sample menu that will fit any and all of the following diets: raw, vegan, gluten free, and/or a Paleo.  The meals below do not contain processed sugar or cane sugar, animal proteins, beans, legumes, gluten, or grains. The ingredients are readily available at most supermarkets. Adapt them based on your needs.

Shifting your diet can be overwhelming and a lot of the anxiety comes from the comfort you currently have with the meals you eat. You’re familiar with the food, how to make the dishes, how to store the ingredients, and where to buy the items. Changing what is familiar is uncomfortable and upsetting to the daily routine, which can cause a ton of stress.

Below is a typical sample menu for four days worth of simple meals, snacks, and desserts. I’ve eaten all of these items in the past two weeks at some point, so I didn’t make them up just for this article. And the pictures shown are of the actual dish right before I ate them.


Meal 1 – Smoothie
Ripe banana, fresh spinach, spirulina, L-glutamine, hemp powder, ice, water.

Meal 2 – Sweet Potato spaghetti
Sweet potato cut into spiral spaghetti, tossed in fresh basil & lemon dressing.

Snack – Lara Bar

Meal 3 – Jicama salad
Jicama, heirloom tomatoes, cucumbers, carrots, sunflower seeds, hemp seeds, pumpkin seeds tossed in lime juice.

Dessert – Chocolate Fudge Torte
Cacao, maple syrup, coconut oil, almond flour, raw magic.


Meal 1 – Almond yogurt with mangos
Almonds, lemon, probiotic, mangos.

Snack – Blueberry Soup
Blueberries, dates, lemon, mint.

Meal 2 – Taco Salad
Walnut & almond meat tossed with taco seasonings, cilantro, tomatoes, avocado, carrots, mixed greens.

Meal 3 – Butternut Squash Rice
Butternut squash processed down to little rice-like bits, almonds, dried cherries, spices.

Dessert – Vanilla Macaroons (Hail Merry brand)


Meal 1 – Green Smoothie
Coconut water, kale, lemon, blueberries, L-Glutamine, hemp protein.

Snack – Chia seed cereal with walnut milk
Gelled chia seed, dried cherries, pumpkin seeds, soaked walnuts blended into milk.

Meal 2 – Beet & Carrot Salad with Pesto and Seed Crackers
Spiral shredded beets and carrots with pesto. Side of multi-seed (pumpkin, sesame, hemp, sunflower) crackers.

Meal 3 – Cannelloni
Zuchinni wrapped cashew cheese, topped with sun dried tomato sauce.

Dessert – Date and coconut bars
Dates, coconut, lemon, almonds.


Meal 1 – Bowl of fruit with Two Moms in the Raw cereal squares
Banana, apple, strawberries, blueberries, pineapple.

Meal 2 – Pomegranate Salad
Mixed greens, jicama, carrots, cucumber, pecans, pomegranate seeds.

Snack – Mango Soup
Mango, lime, cilantro, spices.

Meal 3 – Taco Wraps with Sour Kreme
Walnut and almond taco meat, mango, cilantro, tomatoes, cucumber, wrapped in butter lettuce. Side of sour cashew kreme.

Dessert – Lemon Pie (Hail Merry brand)

Kirstin Carey

Kirstin Carey

Leave a Reply

Case Studies

Real stories from real people overcoming challenges just like yours.

Book a Call

Schedule Appointment with Nourish Autoimmune Freedom Program