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I Lost 30 Pounds on a Raw Food Diet and Here's How

This influencer makes it look easy.
FACT CHECKED BY Christopher Roback

TikTok influencer Zara lost 30 pounds in two months on a raw vegan food diet. While health professionals don't encourage eliminating whole food groups, including more vegetables and fruits in your diet is beneficial for health and wellness. "None of these meals were cooked; they may look cooked, but no, they have been marinated and eaten raw," Zara says. Here's what she eats every day on her diet—and as she points out, it's not just salads and fruits!


Smoothie Bowl

Fresh bananas on wooden background

Zara loves making smoothie bowls with bananas, mangos, and pineapple. "[Bananas are] full of nutrients and easy on the gut," registered dietitian Elyse Homan, RD, LD, tells the Cleveland Clinic. "Very few people have problems digesting bananas."


Avocado Salad

Avocado on rustic wooden table. Raw Fruits healthy green food concept.

Zara enjoys avocado salad with tomatoes, red onion, and greens. "You might've heard that avocados are high in fat — and that's true, but it doesn't mean you should avoid them!" says the Cleveland Clinic. "A medium avocado has 22 grams of fat, which includes 15 grams of monounsaturated fats, aka 'good' fats."


Okra Stew

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.

Zara loves making her own okra stew, which is packed with fiber. "Okra is an easy addition to stews or any other hearty vegetable dish that uses vegetables like potatoes or carrots," registered dietitian ​Sereen Zawahri Krasuna, RD, LD, tells the Cleveland Clinic. "And don't worry about removing the seeds because you can eat them."


Jerk Mushroom Burger

Fresh champignon mushrooms on wooden table, closeup. Space for text

Zara enjoys red-meat-alternative burgers made from mushrooms. "Mushrooms make an excellent substitute for red meat while minimizing calories, fat and cholesterol," says UCLA Health. "Research shows that shiitake mushrooms, in particular, help to keep cholesterol levels low."

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Kelp Noodles

clear kelp or seaweed noodles in a wooden plate and Himalayan salt on wooden background. glass noodle

Zara makes her own alfredo pasta with kelp noodles. "Unlike plants that receive their nutrients from root structures, kelp absorbs vitamins and minerals from its surroundings – it is a good source of iodine, potassium, magnesium, iron, calcium, vitamin K, B vitamins, iron, zinc and omega 3 fatty acids," according to Integris Health.


Walnut Meat Burger

@theneptunianbaby My go to raw walnut meat burgers!!! Its all in the seasonings!!! #rawvegan #rawveganrecipes #veganburger #walnutmeat #walnutrecipes #plantbasedrecipes #plantbasedtiktok #veganrecipe ♬ Whatever She Wants – Bryson Tiller

Zara makes raw walnut burgers and uses mushrooms instead of a bun. "Walnuts are a great source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for reducing inflammation," according to UC Davis Health. "In fact, it is the only nut significantly high in these omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease."


Hemp Caesar Salad

Hemp Caesar Salad with Coconut Maple "Bacon" and Avocado

Zara has a go-to Caesar salad made with hemp, greens, and fiber-and-antioxidant-packed red onion. "Gut bacteria break down insoluble or undigested fiber, causing fermentation," Gillian Culbertson, RD, LD, tells the Cleveland Clinic. "In this way, onions serve as a prebiotic or food source for the bacteria, which aids digestion."


Mushroom and Cauliflower Scramble

Fresh cauliflower on wooden table

Zara enjoys raw vegan mushroom and cauliflower curry scramble. "Cauliflower has vitamin C, which helps heal cuts and wounds," according to UNL Food. "It also has folate, which is important for women who are pregnant, as it plays an important role in preventing birth defects."


Coconut Water and Melon

@theneptunianbaby My hike too me out🤣 but here's what i eat in a day as Raw Vegan/Plant based diet💯🌱🥗 this is day 102 of me being a raw vegan🥹💕 #veganrecipes #whatieatinaday #rawveganrecipes #rawvegan #plantbasedcooking #rawliving ♬ original sound – Zara☥☪︎☯︎

Zara makes her own breakfast juice with coconut water and fresh melon. Coconut water is a refreshing choice for home-made juice. "Because of the electrolytes some studies indicate that it can help with hydration specifically related to exercise," Maxine Smith, RDN, LD, tells the Cleveland Clinic.


Lettuce Wraps

Butter lettuce salad green leaves over wooden background

Zara makes delicious lettuce wraps with mushrooms and tomatoes. "People often underestimate the nutritional value of lettuce," registered dietitian Susan Campbell, RD, LD, tells the Cleveland Clinic. "But as a leafy green, it's just as good for you as kale or spinach."

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Seaweed Wraps

Sheets of roasted nori seaweed wrapping

Zara enjoys seaweed wraps with ocean vegetables. "Adding seaweed to the diet may have several health benefits, including improving thyroid function, digestive health, and weight loss," Victoria Whittington, RDN, tells Signos Health.


Kale Chips

Kale chips on a baking sheet on parchment.

Zara makes homemade kale chips. "Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids, and manganese it contains," Caitlin Terpstra, RDN, LD, tells Mayo Clinic Health System. "One cup of raw kale has just 20 calories."


Pistachio Pie

pistachio in shell nuts in bowl on wooden table background.

Zara makes a raw pistachio pie for her dessert. "Pistachios have 13 grams of fat per serving, the majority of which (11.5 grams) comes from heart-healthy monounsaturated and polyunsaturated fats," says the Cleveland Clinic. "Studies have shown that adding pistachios to a healthy diet may help to lower levels of oxidized-LDL (bad) cholesterol."


Granola Bars

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snack

Granola bars are part of Zara's raw food regimen. Granola is a convenient, easy-to-store snack for on-the-go. The fiber in granola can help keep you full.

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Chickpea Stew

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.

Zara loves making jerk chickpea stew. Chickpeas are a great source of non-animal protein. "That's why they reap a ton of health benefits," Patricia Bridget Lane, RDN, LDN, tells the Cleveland Clinic. "These little tiny peas are just packed with nutrition."

💪🔥Body Booster: Okra is an easy addition to stews or any other hearty vegetable dish that uses vegetables like potatoes or carrots.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more