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Heeey Babes!!

It´s time for another 7 DAY VEGAN CHALLENGE !! The Guide lines are the same as in the previous Challenge we did together but this time I will also share 7 blog posts in 7 days with where I address a specific topic about the vegan lifestyle each day. 🙂 I hope this will inspire you even more! 🙂

How the Challenge works

I will provide you with an example of 3 daily meal plans + a grocery shopping list and my personal health & fitness tips. Let’s all use the hashtag #CarolinesVeganChallenge to inspire each other. 🙂 I can’t wait to see all your colorful fruit plates and delicious vegan meals. 🙂

Shopping List

  • 20-30 bananas -> buy them all today so in case they are not ripe yet they will ripen at home and become spotty. If you can, buy organic bananas as they taste so much better and are free of pesticides.
  • Any fruit you like. Melons, Pineapple, Mangos, Apples, Pears, Oranges, etc. Make sure you buy A LOT OF FRUITS so whenever you are hungry you have sweet fruits in your house. 🙂 The biggest mistake on that lifestyle is not to eat enough fruits during the day and then have cravings for high fat foods at night. I know I recommend eating a large amount of fruit and you might be scared that this is too much sugar but you need to eat at least around 2000 kcal per day from fruits otherwise you won’t feel satisfied and energized. 🙂 Please remember calories from fruits count not the same as calories from animal & dairy products!
  • Medjool Dates -> I suggest to buy 2 -3 kilos of organic medjoul dates as they will be a staple food on this lifestyle. They are a little pricy but you will LOVE them and they really make this lifestyle so easy, especially if you have a sweet tooth. 🙂
  • 2-3 kg of organic potatoes / Sweet potatoes. You can steam them, roast them (without oil & salt). I have potatoes at least 3-4 times per week for dinner as they are really filling and yummy. 🙂
  • Lot’s of leafy green vegetables:  Spinach, rocket, batavia lettuce, mesclun salad, escarole (my favourite), kale, parsley, swiss chard, broccoli etc. => Use all of them to make green smoothies and salads. Try to have a green smoothie at least every second day. Green Smoothies give you SO MUCH ENERGY, prevent sweet cravings and help your body to detoxify.
  • Any vegetables you like => Carrots, bell pepper, eggplant, squash, zucchinis, etc.
  • 2-3 Avocados. Avocados are my favourite source of healthy fats and are perfect for salad dressings.
  • Lemons & limes => First thing in the morning, you should drink 1 litre of water. I love to add fresh lemon/lime to it to give my digestion a kick start and to help my body to cleanse itself.
  • Brown rice pasta. If you like pasta then brown rice pasta will make the perfect substitute. There are brown rice spaghetti, penne, fussili etc. Just keep in mind not to use any oil & salt for the sauce. Keeping it low fat will give you the best results. Fat takes 3 times as long as carbs to be turned into energy and 3 times longer to digest. Oil is also an isolated fat which means it is not in its natural form (Olives) and is 100% pure fat without the fibre and other things found in whole olives.
  • Brown rice, white rice, quinoa => You can cook a big batch of these once and then store them in the fridge for a fast dinner when you get home after a long day at work. I love to throw some vegetables in a pan (squash, sweet potatoes, carrots, chickpeas, add coconut milk and serve it with brown rice and fresh sliced cucumber. An easy & delicious dinner. 🙂
  • Chickpeas, butter beans, organic tinned tomatoes (no added salt/oil)
  • Coconut milk => perfect for veggie curries


These Guide lines are some personal tips that will make you feel your best. 🙂 You don’t have to follow each of them but maybe you will start to implement some of them into your daily life. 🙂

  • Eat Dates instead of other sweets
  • Start your day with 1 liter of water before having breakfast
  • Add lemon, limes, cucumber, mint or ginger to your water to give you an extra boost
  • Drink more green smoothies!! Green Smoothies make you younger, fitter and healthier and give your skin an extra glow. ( I love to use fresh spinach, parsley, kale, cucumber, celery ..+ sweet fruits like pineapple, bananas)
  • Say no to coffee, cigarettes, alcohol and white sugar. Coffee is very dehydrating and acid for the body. It is also quite aggressive on your stomach and gets your blood pressure up. You will see that after a few weeks on that lifestyle you will wake up fresh and don’t need any of that anymore.
  • Cut out oil & salt. Try it and you will see what a big difference it makes. 🙂
  • Never count calories and always eat as much as you like. 🙂 This lifestyle is all about eating in abundance and enjoying every day to the fullest. It is not a diet but a LIFESTYLE.
  • Do every day 3 (of these) things that are good for you. That can be a 30 min walk, going for a run, taking the bike to work/ school, going for a massage, eating more sweet fruits, making a green smoothie, etc. Remind yourself that you are doing that because you want to treat yourself well. 🙂
  • I personally love to eat 100% raw as well and you can switch any dinner with fruits, smoothies, dates, zucchini noodles, etc.



1 Liter of Water/ lemon water. Drink 2 more liters during the day

Breakfast: Green Smoothie: Blend 1 hand full spinach, 1 bunch fresh parsley, ½ cucumber, 2  ripe bananas, 5 dates and 500ml of water. + Sweet honey melons or watermelon. (as much as you like)

Snack: Medjool Dates

Lunch: Mono meal of ripe/ spotty bananas. (I would eat around 7 bananas)

Snack: Mangos or any other fruit you like

Dinner:  Large green salad with lots of cherry tomatoes and sliced cucumber or zucchini ( I love to slice the cucumber/zucchini with a potato peeler). Dressing: 1/2 avocado + fresh lemon. Massage the avocado into the greens and let it sit for a few minutes. + Plain steamed potatoes or sweet potatoes. (let the potatoes cool down for 10 minutes after cooking)


1 L Water/Lemon Water + 2 more litres plain water during the day

Breakfast: Smoothie: 1/2 pineapple, 1 mango, 2 frozen bananas and 1 cup of frozen strawberries or raspberries.

Snack: Medjool dates

Lunch: Mono meal of fruits or vegetable sushi => Avocado inside out rolls, cucumber/avocado maki rolls + any other vegetable rolls. This is a great opportunity to eat out with friends. 🙂

Snack: Green Smoothie: handful of spinach, parsley, 300ml water + 1 apple or pear.

Dinner: Brown rice pasta with a fresh tomato sauce (this is a new recipe and sooo yummy!) + large green salad with 1/2 avocado + lemon juice as a dressing.

or oil free/ salt free oven baked potato and sweet potato wedges with homemade ketchup + a large green salad. This is a great recipe for the ketchup


1 L Water/Lemon Water + 2 more litres plain water during the day

Breakfast: Ripe honey melons or water melon (as much as you like)

Snack: More fresh fruits like Mangos, pineapple, berries, apples etc.

Lunch: Mono Meal of Medjool Dates. (I eat around 20 at a time)

Snack:  fresh cut celery &  bell peppers or a green Smoothie

Dinner: Big green salad + Vegetable Curry with rice. This is one of my favourite recipes! So filling and delicious 🙂

The key is that you can always eat as much as you like from the food that is on the meal plan. I don’t want you to restrict yourself or feel guilty about any meal. Those are all high carb low fat plant based foods that make you fit, lean, healthy and beautiful. Trust me I eat like that for almost 3 years now and have never felt better. 🙂

I hope this is helpful. 🙂

xx Caroline


Sophie February 11, 2019 Reply

Hey Caroline 🙂

Thanks for your inspiring blogposts and recipes!

Just a quick question: How do you feel about dried fruits (other than dates) like apricots, mangoes, figs, raisins etc.
I really like those as a snack but i’m also uncertain about the amount of sugar and calories they contain.
Would you recommend to stay away from dried foods or is it ok to have them in moderation?
Lots of love and thanks in advance!


Nadien October 24, 2018 Reply


Yesterday i ate some salt, because I dont know where i found my natrium and jodium sources. But now i feel bad about it that i ate the salt. Is one time eating salt, bad for you? And how do you get your natrium and jodium?

xx Nadien

Maike September 14, 2018 Reply

Hallo Caroline,
super Beitrag nur eine Frage ist da noch offen 😉
Wenn ich pro Tag etwa 2000 kcal an Früchten zu mir nehmen soll ist doch mein ungefährer Kalorienbedarf des gesamten Tages gedeckt. Sobald ich am Abend noch Brown Rice Pasta oder Kartoffeln esse, bin ich ja sehr viel drüber.

Liebe Grüße

Vahine May 1, 2018 Reply

Merci Caroline je vais pouvoir manger des dattes sans culpabilité

Natalia April 30, 2018 Reply

Hi Caroline!

I am really big fan of yours, I just turned plant-based 2 weeks ago and I am about to start this challenge. Just wanted to ask you if I can lose weight during this challenge? and if I keep with raw til 4 can I achieve my healthy weight and how long the process will take?

    Caroline Deisler May 11, 2018 Reply

    Hi Natalia

    Thank you so much!! So happy to hear that!

    You can 100% lose weight on this lifestyle but please keep in mind that weight loss doesn’t happen over night and you will have the best results if you stick to that lifestyle long term and don’t look at it as a quick diet.

    I have been seeing first change sin my body after 4-6 months on that lifestyle. I never restricted calories and found that was gave me the best results as it is so easy to keep your weight off once you lost some since your body lost it gradually as a natural side effect.

    Hope that helps lovely 🙂
    xx Caroline

Laura March 3, 2018 Reply

Hi there! Getting ready to start the 7 day challenge. I’ve been vegan on and off for years and have done raw vegan a few different times. Ready to come back to it because I know how amazing it makes me feel. Wondering how you feel about fermented foods like sauerkraut, etc.

Thank you!

    Caroline Deisler March 5, 2018 Reply

    Hi Laura
    Thats so great to hear☺️ I don’t eat a lot fermented foods to be honest. They are def super healthy but I don´t crave them a lot and don’t like them in my salads etc.

    Hope that helps!
    xx Caroline

Felicia January 20, 2018 Reply

Hi Caroline, I think you look amazing. I was just wondering with all the amount of fruitsugar that you eat is that okay? There is so much sugar in some fruits, and it’s really bad for your teeth f.e. Also, how often do you work out?
Would love to hear from you! best, F

    Caroline Deisler February 12, 2018 Reply

    Hi Felicia

    Thank you so much! Fruit really isn’t the enemy:) Its all natural sugar, vey hydrating, full of vitamins and very alkalizing for your body. If you teeth get sensitive I suggest to avoid fresh lemon juice and fruits like pineapple as it can be a bit aggressive on our teeth. Also have you tried oil pulling yet? Its such an easy way to keep your teeth healthy!! I love it and do it once a week.

    Hope that helps
    xx Caroline

Paola November 15, 2017 Reply

Do you eat 30 bananas for lunch?!

    Caroline Deisler November 21, 2017 Reply

    Hi Paola

    I would have around 6-7 bananas for lunch and some other fruits a little bit later

    xx Caroline

cristina November 3, 2017 Reply

I want to try this challenge (I’m vegetarian, not vegan), but I don’t understand how a lunch of only bananas or dates is supposed to be healthy. Where’s the protein? I mean, chickpeas, lentils, beans, tofu, etc etc.
Since I’ve become vegetarian I’ve been really careful to eat enough protein so that’s why I’m asking.

Eaiting for your answer, thank you!

    Caroline Deisler November 21, 2017 Reply

    Hi Cristina

    Fruits like bananas have protein too but they are also high in potassium, magnesium and Vitamin B6 all which is important in order to abrsord protein correctly. Its not always about the AMOUNT of protein in a food and much more about the ration of amino acids in that food. A good example are potatoes. They have only 2% of protein but the amino acids are given in a perfect ratio so that our body can absorb the whole 2% or protein. Meat/dairy products etc. have way more protein BUT are acid, inflammatory, high in fat (potatoes have 0% fat), have no fibre, are hard to digest and don’t have an excellent ratio of amino acid which means your body is only getting a small percentage of that protein. I have been eating a high carb vegan diet for more than 3 years now and got so much leaner, have more muscles, more energy and never struggled to get enough protein. Bananas, Avocados, Broccoli, Spinach, Kale are great protein sources and I do love lentils and Chickpeas as well but tend to have them more for dinner than lunch. Tofu is fine but keep in mind that its still a highly processed food and eating whole foods is always the better choice. Hope that helps.:-))

    xx Caroline

Françoise Massaer October 9, 2017 Reply

Hi Caroline! I’m from Belgium and I al following you for a while. I just made the green smoothie from the example day 1. It’s a lot! Do you drink the whole smoothie in the morning? I don’t know if I can… Thanks you for answering me Have a nice day! Greetz, Françoise

    Caroline Deisler October 9, 2017 Reply

    HI Françoise 🙂 Aww so happy to hear that you made it:) I love to have the whole smoothie at once but you can always split it up into 2 portions if you can’t drink it all at once :):)
    xx caroline

Emma September 21, 2017 Reply

Hi Caroline! This summer I really started to incorporate a large amount of fruit into my diet, cut out oil, and stopped eating processed food and it was amazing! You inspired me to eat like that and I felt great. BUT now that school has started its has become sooo much harder to eat this way. After all, I can’t pack a large plate of fruit in my lunch box even though I’d love to 🙁 . Do you have any tips/suggestions to help people in school keep up with this lifestyle when we’re not home 7-8 hours each day?

Fernanda September 13, 2017 Reply

Hey Caroline!! What can I do yo get my period back !? I just stared with the vegan lifestyle so I lost it What van I do !! Help !

    Amanda September 13, 2017 Reply

    Omg same !!

Lucy September 13, 2017 Reply

Caroline !!! I have watched ALL your instagram live and I have loved every single one of them !! Make more ! Okay I have a question because I just stared your 1 week vegan challenge and it is awesome but I am suuuuper afraid of gaining weight with the dates because I have just tried them and I LOVE THEM I have eaten so much today and I am scared that I have gained weight !!! How can you eat a lot of dates if it contains lots of sugar and still be so skinny ??!! Is it because your body is used to it or what ! !! Help !!❤❤❤ btw you are an inspiration I love you !

Alissa September 13, 2017 Reply

Heyyy Caroline !!! I love That you are making live instagram videos every night !! Keep making more !! They literally make my day , well I have some questions , I was diagnosticated with anorexia , but I really want to change it , because I have this circle of restriction then binge then feel awful about myself and then restrict myself again and binge and so on and I am really sick of it , I want to live happy and healthy and eating what I want without feeling guilty or hungry , so this past 3 weeks I have been eating normal but I am freaking out ! And I am so lost and o don’t know what to do and I need your help I feel bloated all the time and I don’t know the portions or anything and I am Sacred ! I have 17 years and I am 1.70 tall , I count calories and I know that you don’t because it is no good and I understand, but I think that for my age height I should be eating around 20000 cal but I only eat like 800 and I am really scared of gaining weight but I want to change , so you are super skinny and most important HEALTHY and I want to be like that but if I start eating like you do I will definitely gain weight so what you do to stay that skinny !! Plis help me it is going to change my life because you are an inspiration to me and only because of you I want to stop this ❤

Lydia September 11, 2017 Reply

Hello Caroline!
I wanted to tell you that you are really inspiring and you seem like such a sweeet, kind and motivated person!
Thank you for the 7 day vegan challenge!

I wanted to ask you if it’s okay to have the dinner meal as your lunch meal? To be honest because I have my lunch at the office I just want to avoid the whole “why-on-earth-are-you-eating-only-bananas?!” conversation heh

Thank you in advance! Your blog is amazing

    Caroline Deisler September 12, 2017 Reply

    Hi Lydia
    Thank you so much! 🙂 Im so happy to hear that you feel inspired!!:):) You can totally have a dinner type of meal for lunch as well :-)) I know exactly what you mean and sometimes it can be easier to avoid these conversations in the first place :):)
    Have a lovely day!
    xx Caroline

Sophie September 11, 2017 Reply

Hey Caroline, i love these challenges, bit I’m not the most creative – could you maybe do more meal plan examples? xoxo

    Caroline Deisler September 12, 2017 Reply

    Hi Sophie 🙂
    I personally have my favourite recipes and love to make them all the time :):) Potatoes, sweet potatoes, rice or brown rice noodles make a great base. You can add seasonal veggies etc and make delicious curries, veggie stews, pasta dishes (tomato sauce, pesto, zucchini pasta) or big nice salads with avocado, baked pumpkin, sunflower/pumpkin seeds, cherry tomatoes, chickpeas etc. I also love vegetable soups!!:) Hope you like some of the recipes you find on my blog!:)
    xx Caroline

Kirsten September 11, 2017 Reply

Hey Caroline!

I’ve been vegetarian for almost 5 years and have just found your blog and LOVE it. So inspiring, I’ll definitely be taking part in the vegan challenge 🙂

Couple questions – I’ve realised I currently have WAY too much olive oil in my diet as I use them to bake veg and potatoes every night and also use it on my salad dressings.
Any advice on how to bake potatoes nice and crispy without using OV?

I’ll be switching my salad dressing asap to avos and lemon 🙂

Thank you so much,


plantlover September 11, 2017 Reply

Hey Beauty, thank you so much for being such an inspiration and to open my mind to eat more plant based food. I got a question, since it is getting much colder in Germany I struggle a lot with my motivation to go out for runs. I love to run and normally run a lot, but when it is cold I need a lot more motivation to get my run started. If I go directly in the morning, it is easier, but in the afternoon, after work it is much harder. During the week I don´t have time to go out fur a run in the morning, because I have to get up really early. I know, the London weather often isn´t the greatest. How do you get your butt up and go out? Do you also go running if it is raining and cold? Please give me some advice 😀 thank you so much for everything xxx

Natalie Malone September 11, 2017 Reply

Hi, Caroline,

I’m interested in going Vegan and have been reading your breakdown of foods, am I right in thinking day 1 is 7 bananas for lunch?
I love to follow a plan I was just making sure this is right?
Many thanks:)

    Caroline Deisler October 1, 2017 Reply

    HI Natalie 🙂 i am so sorry, somehow I missed your comment. Yes, you are correct :):) 7 ripe bananas for lunch 🙂
    Hope you enjoyed it! xx Caroline

Lisa September 11, 2017 Reply

How many medjool dates would you eat as a snack? I know I shouldn’t compare, but I’d really like a guideline.
Thank you so much for being so inspiring <3

    Caroline Deisler October 1, 2017 Reply

    Hi Lisa 🙂 I usually have 10-15 as a snack and around 25 if I replace a meal with Medjool dates :):)
    hope that helps!
    xx Caroline

Sam September 11, 2017 Reply

There’s is not enough protein in these meals. It is irresponsible to make young girls think this is healthy. Add more beans, more nuts, way more avocadoes, olive oil, more quinoa. More healthy fats. This is such an unhealthy diet starvation.

Johanna September 10, 2017 Reply

Hi Caroline!
Lately I’ve been eating lots of fruits and my teeths are feeling super sensible.
I want to do the challenge but I’m afraid to make my teeth even more sensible.
So can you give me/us any tips for this week to also be able to follow the challenge and don’t have tooth sensibility?

Teresa September 10, 2017 Reply

Hi Caroline!! I love your body and I really like to read your blog.
I would be really grateful if you post something about how you lost weight and show us pictures of your body before you went vegan. ❤️❤️❤️❤️❤️

    Caroline Deisler September 10, 2017 Reply

    Hi Teresa

    Thank you so much!! 🙂 Im so happy to hear that you feel inspired and love my blog. 🙂 I will def keep that in mind and try to write a blog post about my vegan story soon. 🙂

    Have a lovely Sunday night.
    xx Caroline

Vivien September 10, 2017 Reply

You seriously have the best blog ever! You are such a kind soul it’s inspiring! Please keep doing what you do and i would love to see even more blogpost 🙂 greetings from vivien_ti on instagram

    Caroline Deisler September 10, 2017 Reply

    Awww Hiii Vivien! :):) Thank you so much! I smiled so much when I saw your comment. Really means a lot to me to hear that!
    Have a lovely Sunday!
    xx Caroline

Haley September 10, 2017 Reply

Hi Caroline!
You were one of my inspirations for trying a vegan lifestyle and I’ve been vegan for 3 weeks and I love it! I recently tried medjool dates and you’re right they are amazing! thanks for being such a positive influence!

    Caroline Deisler September 10, 2017 Reply

    Hi Haley 🙂
    Thank you so much for your kind comment!! So glad to hear that you love medjool dates as well!:):) I cant get enough of them:)!
    Have a lovely Sunday!
    xx Caroline

Kiara September 10, 2017 Reply

Can i eat oatmeal? Or homemade muesli? I mean here in Finland is it cold in the mornings… how much should i been eating of oats?

    Caroline Deisler September 10, 2017 Reply

    Hi Kiara 🙂
    aww yes of course!:) Oat meal and home made mueslis are amazing. Just make sure to use one with no added sugar 🙂 I used to always make my own muesli and mixed oats, linseeds, pumpkinseeds, sunflower seeds, cashew nuts, Brazil nuts, walnuts, almonds and golden raisins. Super delicious and so easy to make yourself :):)
    Hope that helps :=)
    xx Caroline

Lerie September 10, 2017 Reply

Hi Caroline!
This looks great and I bet it’s delicious, but si have a cuestion, what can I eat before and after my work out?

    Caroline Deisler September 10, 2017 Reply

    Hi Lerie :):)
    Bananas or dates are an amazing pre workout snack as they are easy to digest and give you lots of energy. I would recommend to have a small snack before working out so your body is not too busy digesting the food and a bigger meal after your workout. 🙂 Great post workout foods are green smoothies (spinach, parsley etc for protein), fruits or if you prefer a cooked meal something like that Chickpea, potato & lentil Dahl recipe which I upload a few days ago. 🙂
    Hope that helps!:)
    xx Caroline

bridget September 10, 2017 Reply

I am still in high school and I want to become fully raw vegan. I am involved with sports after school and I get up very early because I commute to school. The time i eat lunch varies every day and I have sports directly after school and sometimes don’t get home until very late. How do I have breakfast/lunch/dinner at an appropriate time and how can I carry fruits around with me? Please help me out a healthy lifestyle is very important to me and I would love to know some tips for stayin vegan with a very busy schedule!

    Caroline Deisler September 10, 2017 Reply

    Hi Bridget

    I always have a bag with food with me and its just a matter of being prepared :):) Smoothies would be great for you as a breakfast as its still early when you leave the house. Try a green smoothie so you know you already got lots of good nutrients in. Oatmeals / homemade mueslis would with fruits and coconut yogurt would be a great mid morning breakfast and keep you full for a few hours. I would also bring lots of ripe bananas, dates and other fruits that are easy to eat. A good dinner would be a vegetable curry with potatoes, squash, sweet potato, broccoli, rice etc. You cal also easily cooke a big batch on a Sunday and have ready to eat tupper wear boxes for the week 🙂

    Hope that helps a bit:)

    I also always pack my own food on busy days and feel it helps me a lot to stay energized throughout the day!

    xx Caroline

Florencia August 26, 2017 Reply

Hello, I’m from Argentina! I am really interested in becoming vegan. I wanted to know in how many months does effect the effect of diet on the body. Thanks a lot !!! 🙂

    Caroline Deisler September 7, 2017 Reply

    Hi Florencia 🙂

    Its so lovely to have followers from all over the world!!:) It took me around 6 months until I saw first changes in my body 🙂 I always tell people to focus on doing this lifestyle long term rather than doing it as a short term diet. You will get all the benefits if you are consistent. :):)

    xx Caroline

Micaela Wiegering June 7, 2017 Reply

Thank you!! I will definitely try your healthy smoothies and recipes <3. I´ve been almost 100% vegan for 2 months now and i love it!!! I´ve also been recovering from anorexia and i find this way of eating AMAZING and stress free. Thank you for the inspiration. Hope you publish again soon!

You are so beautiful by the way!
Lots of love <3


    Caroline Deisler June 23, 2017 Reply

    Hi Micaela 🙂

    thank you so much! So glad to hear that you are loving this lifestyle :))!

    Have a lovely day!
    xx Caroline

Silja May 10, 2017 Reply

Dear Caroline,
thank you so much for that super nice blogpost! I startet following you a long time ago and since then I love eating dates Tomorrow morning I have to buy a new package to have enough for the next days. I really wanna try your lifestyle and kind of eating because the food looks good every time, you look good and happy within that lifestyle (very important point) and thirdly because I love fruits and veggies. I think these are reasons enough to try it!
Thank you again for all that eating examples and a bucket list.
Greetings and hugs from Hamburg

Sami May 9, 2017 Reply

Hi Caline!
I start the 7 day challenge today and Im super excited!
Just wanted to ask if you eat any nuts or seeds, since I didnt see it in the grocery recommendation or meal plans?
Would be so helpful to know!
Thank you!!!!
<3 Lots of love

Eleana May 9, 2017 Reply

Hi caroline!

I’m trying to get more fit & thinner, wgat are the best exercises for double chin & inner thighs? I run a lot, skipping rope & some workouts at home but I can’t reduce my cheeks fat and I wonder if this lifestyle would help me?

Thank you!

Alessia May 4, 2017 Reply

Hi Caroline!
Your account on instagram and now your website opened my eyes to how much healthy you could feel when you eat good! I want to ask you if you could advice me how can i substitute coffee with something else…some days i have to study, or i have to stay connected, for many wich food can i choose to “stay awake”? 🙂
Thank you in advance

Iris May 3, 2017 Reply

Hi Caroline,
Your blog is amazing!! I just wanted to ask you if you eat oats. I’ve never seen you eat it in instagram stories or so.. haha… i love your lifestyle but i feel i couldnt get along with it, because i feel hungry so fast. I usually have oatmeals with chia and linseed and that fulls me more up, but I think just fruit is better or not?
Thank you a lot for inspiring me!

Cecilie April 28, 2017 Reply

Hi Caroline

I’m currently living in London, and I was wandering we’re you’re buying your groceries. I think that’s quite expensive in Whole Foods, but I really do like that it’s organic.

I want to buy a lot of dates, where do you buy them?


    Caroline Deisler May 2, 2017 Reply

    Hi Cecile,

    I often times shop at Waitrose 🙂 They have lovely melons and mangos and if you let them ripen up at home for a few days they tats delicious.
    Other than that I go to South Kensington Farmers Market, La fromagerie in Maryleborne (they have the best potatoes) and to whole foods and Andreas in South Kensington (Cale Street) I love to buy dates at the small fruit delis like the ones on Gloucester road 🙂

    Hope that helps!:-))
    Have a lovely time in London!

    xx Caroline

Ksenia April 28, 2017 Reply

Hi Caroline!
What’s your attitude to soy? Do you eat it in any form? And if yes, how often?

    Caroline Deisler May 2, 2017 Reply

    Hi Ksenia, 🙂

    I am not a big fan of soy products and prefer natural whole foods. Soy products such as tofu and soy milk can be a great alternative to meat and dairy products, however it is still a quite processed food and I don’t live the taste of tofu. 🙂

    Hope that helps!:)

    Have a lovely day!
    xx Caroline

Kathryn April 27, 2017 Reply

How do you speed up your metabolism?

    Caroline Deisler May 2, 2017 Reply

    Hi Kathryn,

    1. drink a lot of water/ Add ginger shots and lemon to your water
    2. take ice cold showers
    3. Use a body brush/ massage glove on you legs morning and night
    4. Eat a lot of raw fruits
    5. workout/ cardio works the best 🙂

    Hope that helps!:-)
    xx Caroline

Raquel April 27, 2017 Reply

Hi Caroline!
I was wondering what a good alternative to bananas would be in this mealplan? I’m allergic to them but really think I, as a woman with severe celiac disease, would benefit from eating food this clean and unprocessed! No risk of gluten contamination or processed sugars in fruit

    Caroline Deisler May 2, 2017 Reply

    Hi Raquel,

    You can easily replace bananas with any other fruit. Dates are amazing because they are high in energy, keep you away from sweet cravings and have zero fat. 🙂

    Hope that helps!:)
    xx Caroline

Ariane April 27, 2017 Reply

Liebe Caroline:) was für ein tolles Vorbild du bist!! Ich bin so glücklich, dass das Internet es schafft immer mehr Menschen zum veganen Lifestyle zu bringen!:)

Meine Frage an dich, isst du auch Haferflocken und Vollkornbrot als stärkehaltige Lebensmittel?

Und isst du mit Pausen oder schmeisst du dir immer paar datteln rein bis zur nächsten grösseren Mahlzeit, wenn der kleine Hunger kommt?

Ach ja und kannst du zur veganen Ernährung ein gutes Buch empfehlen?

Lg Ariane

    Caroline Deisler May 2, 2017 Reply

    Hi Ariane,
    vielen dank!:-)) Das freut mich sehr!:)

    Ich liebe Brot und esse es ca 1-2 mal die Woche. Am liebsten frischen sourdough bot mit Avocado oder Tomaten Bruschetta. Haferflocken eher seltener. Sie sind eine super protein quelle aber ich esse morgens doch immer lieber frische Früchte :):)

    Hab eine schöne Woche!:)
    xx Caroline

Julia April 26, 2017 Reply

Hey liebe Caroline,
Mal wieder hast du tolle Neue Bilder upgeloaded, Respekt dafür:)
Und natürlich habe ich noch eine Frage:
Sst du jeden Tag IM GRUNDE nach wie in den 3 Tagesplänen? Also Tagsüber früchte und Abends Gemüsecurry & reis bzw. Kartoffeln und Salat?

Ich versuche die Basics da gerade etwas herauszufinden
Lieeeebe Grüße aus Nürnberg❤️

    Caroline Deisler April 27, 2017 Reply

    Hi Julia,
    lieben dank!:) das freut mich sehr! :-))
    Genau, im Grunde esse ich jeden Tag wie in den 3 example days. Tagsüber viele Früchte und Datteln und Abends einen großen Salat, Kartoffeln, Curries, Reis, etc.:)
    Liebe Grüße,

Caitlin April 26, 2017 Reply

I would for sure gain weight on this diet…

    Alexandra May 4, 2017 Reply

    Shows how different people are.. I’m more like “I’d be so hungry on this diet”. 😀

Heni April 26, 2017 Reply

Hello dear Caroline 🙂
What is your advice against distantion?
If I’m eating salads or vegetables for dinner,
I’m feeling like a ballon..

    Caroline Deisler April 27, 2017 Reply

    Hi Heni,
    if you are bloated on this diet, I recommend to eat mono meals for a few days until your body gets use to eating more raw fruits and vegetables. A mono meals means you are only eating one type of fruit at a time. For example bananas for breakfast, mangos for lunch, dates for dinner. This helps your body to digest the food.
    My second tip is to avoid mixing cooked and raw food together. If you are having a salad and cooked vegetables for dinner, eat the salad at least 30-60min before having cooked vegetables.
    I hope this helps you!:)
    xx Caroline

Ester April 26, 2017 Reply

Hi! I am really interested in this lifestyle but I am a recovering anorexic and therefore my parents won’t let me eat this diet. They believe it is restrictive and that it is disordered. Also, they like me to eat meat, etc. and buy our groceries so it is hard to start this lifestyle. 🙁 I also tore my ACL about a month ago and will not be able to excercises for almost 4 months or longer. Do you still recommend eating as much as you want when you are not excercising? One more thing – is it ok/are you able to build muscle with such little protein? My parents are worried I won’t get enough fat and protein for my body. Sorry for the long message, thanks!

Jennifer April 25, 2017 Reply

Nice job getting so many people on the Raw Till 4 lifestyle. A good soft pitch.

I’ve been on this diet 6 months and am so glad I discovered this way of eating.

Margaret April 25, 2017 Reply

I was reading some of your replies and saw that you said that you can gain weight eating hclf vegan after recovering from an eating disorder, why is that. Is there a length of time after being weight restored that you won’t gain weight. I’m curious!

    Caroline Deisler April 26, 2017 Reply

    Hi Margaret,
    people who recover from an eating disorder have to gain weight and have been very restrictive for a long time so that their metabolism slowed down a lot. When they come to this lifestyle their body needs to get used to eating larger amounts again and their metabolism needs time to adjust. You will find your natural weight and then it is soooo easy to stay at it without ever restricting your calories. Most people lose weight on this lifestyle and are very fit and skinny while they eat an abundance of fresh whole foods every single day. :-)) Don’t be afraid of the weight gain, it will only be temporarily while your body is adjusting to the new lifestyle. :-))
    Hope that helps!:)
    xx Caroline

Ayana April 25, 2017 Reply

Hi Carolinr!
Can you tell me what you prefer eat before and after workout? Because if i eat not enough before, then i feel tired very quickly and dizzy, so i can’t continue.

paul April 25, 2017 Reply

I’ve been having raw and fruit for about a month, bananas, dates, salad, etc and I run long distance and am already quite light.
Want to live a super healthy lifestyle, but have lost loads of weight and am always super hungry, do you get really hungry on your diet? Dates seem to fill me up the most but can’t have too much or it gets a bit loose they are duretics I suppose.

    Caroline Deisler May 2, 2017 Reply

    Hi Paul,

    sounds like you are doing everything right.:-) Its normal to be more hungry on this lifestyle as fruits digest quite quickly and are not that high in calories. Bananas and potatoes are also a great staple food and keep you full:-)!

    Hope that helps!:)
    xx Caroline

Marta April 25, 2017 Reply

Caroline, I started 3 weeks ago but for real ( this 3 weeks weren’t really good) yesterday and try to eat 80-90 % RAW. I had an anorexia and then I had problems with compulsive eating. Now I want to get back in shape. I know this is only second day but I feel amazing. I eat fruit and veggies and I’ve forgotten about calories. I want to finally feel good. I have only one problem. I feel a bit bloated. What can I do with this ?

xx Marta

Ana April 25, 2017 Reply

What do you use for your green smoothie and which is your favourite ? ☺

    Caroline Deisler May 2, 2017 Reply

    Hi Ana,
    i love to use raw spinach, kale, cucumber, parsley and fruits like bananas, pineapple or mango 🙂
    xx Caroline

Mihaela April 25, 2017 Reply

I want to ask you is it normal that my stomach hurts and bloating, i have gas…. when i drink green smoothie for the first time, and will this normalised if yes when, how long it wil be? Thank you

    Caroline Deisler May 2, 2017 Reply

    Hi Mihaela,

    yes it is totally normal and your body will get used to it quickly :-)) Sorry for the late response! Hope you feel great now. 🙂
    xx Caroline

Elena April 25, 2017 Reply

Hello do you eat white jasmine rice, wild rice, bulgur,couscous and quinoa? Do you use coconut milk when you cook vegetables, rice …?

    Caroline Deisler May 2, 2017 Reply

    Hi Elena,
    Yes i love yasmin rice!! Wild rice, brown rice and quinoa is also super yummy and I love to make sushi with it! I always use coconut milk for curries :):)
    Hope that helps!:)
    xx Caroline

Andriana April 25, 2017 Reply

Hi Caroline,

Do you have any recommendations to replace dates as snacks or just other fruit? I really can’t get myself to like dates unfortunately but they seem to be an integral part of your diet. And you look great so I’d like to stick to this as close as possible!

Thanks for the insight,


    Caroline Deisler May 2, 2017 Reply

    Hi Andriana,

    any other fruits are just as good as dates :):)

    xx Caroline

Mihaela April 24, 2017 Reply

Hey Caroline. Im 155 and my weight is 31 kg, im 20 years old. Do u think that im too skinny?

    Caroline Deisler June 23, 2017 Reply

    Hi Mihaela 🙂
    Yes it does sound too skinny to me but I would never judge you without knowing what you eat. Make sure you eat around 2500kcsl per day, get enough healthy fats and never restrict yourself:)
    Hope that helps!
    xx Caroline

Selena April 24, 2017 Reply

Hello,Caroline. Im during recovery bulimia period at the moment,do you think that this type of eating will be good for me now? Is it better from normal eating? And how i have to eat now during recovery,how much,what type of food will u recommend me. Its so hard and difficult for me at the moment…. im fighting every single second..Thank you and i love you, you are such an ANGEL for me,i wish u all the best and God bless you and your lovely people!! ❤❤❤❤❤❤❤❤❤❤

Sandra April 24, 2017 Reply

Hi Caroline,

Als großer Fan von dir mach ich natürlich bei der challange mit. Der erste Tag war schon mal super und ich fühle mich fit. Ich hab nochmal eine Frage zu Tag 3 da erwähnst du braune Reis Pasta. Was meinst du damit, Vollkornnudeln oder Naturreis?

Lieben Gruß Sandra

    Caroline Deisler June 23, 2017 Reply

    Hi Sandra

    tut mir soooo leid!! Dein Kommentar ist leider untergegangen. Damit meine ich Nudeln aus braunem reis:-). Schau mal bei Amazon nach brown rice pasta 🙂 da wirst du fündig.:)

    Hoffe dir hat die Challenge gefallen!!
    xx Caroline

Lex April 24, 2017 Reply

Hi Caroline!
I’m rather new to your blog, so apologies if you’ve already explained this in another post. Do you have any tips / guidance of when you eat fruits versus vegetables, similar to when you eat raw versus cooked? Should I be waiting to eat veggies until later in the day (with the exception of the green smoothie/juice) or is it fine to eat both throughout the day? Also, why do you suggest the mono fruit for lunch?

Thanks so much!!

Susanne April 24, 2017 Reply

Auf der Einkaufsliste stehen keine Nüsse, Kerne und Samen. Isst du denn welche? Wenn ja, welche und wie oft? Was hälst du von Nussmus (ohne Zusätze) und Kakaonibs?

Liebe Grüße

    Caroline Deisler April 24, 2017 Reply

    Hi Susanne,
    diese Einkaufsliste ist nur ein Vorschlag und soll zeigen was ich ca pro Woche einkaufe :-):-). Nüsse, Samen, Nussmus etc. sind super!!! Ich esse jedoch meistens Avocados als gesunde Fett quelle weil ich finde das Nüsse nicht so leicht verdaulich sind.:)
    xx Caroline

Lifchoc April 24, 2017 Reply

Hey Caroline,
thank you so much you are such an inspiration! But i have a question. Do you go for a bike ride, for a run and a walk everyday?

    Caroline Deisler April 24, 2017 Reply

    Hi Annika,
    thank you so much! So glad to hear that you are feeling inspired.
    Yes, I always go for a run or bike ride or long walk every day.:-)
    I love to be active, love to spend time outside and get some fresh air.
    Hope that helps!:) I would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂
    xx Caroline

Cynthia April 24, 2017 Reply

Hi Caroline! This looks great and I love to eat like you do but I’m always worried I am going to miss some vitamins like B12 or iron. Do you take supplements?

    Caroline Deisler April 24, 2017 Reply

    Hi Cynthia,
    thank you so much! I don’t worry too much about iron because spinach, broccoli and dates etc. have lots of iron and its much better absorbable than iron from animal products. There is also a site called where you can track your daily calories and nutrients.:-)
    I also take a liquid VB12 supplement.:-)
    Hope that helps!:) I would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂
    xx Caroline

veganfood April 24, 2017 Reply

Hey lovely, whats your favorite sport clothing brand? I can see, you always have the newest stuff 🙂 You really inspire me to live a healthy life and to stay motivated to do the things I want to do. We only have one life and need to use every day to life our dreams. You are such a strong women. Can never imagine to move to another city all by my one… So cool, that you follow your dream. Big kiss xoxo

    Caroline Deisler April 24, 2017 Reply

    Hi Love,
    thank you so much! You are so sweet:-) It was def not always easy but it is so worth and will make you grow in a lot of ways.:)
    Have a lovely Monday!:) I would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂
    xx Caroline

Liss April 24, 2017 Reply

Hi Caroline,
I’m excited to do the vegan challenge. You made it so simple to follow Can you tell me how much pasta per serving and is it ok to have a dragon bowl with natural granola?
Thank you so much!!!

    Caroline Deisler April 24, 2017 Reply

    Hi Liss,
    thank you so much!:-)) These meal plans are just suggestions but you def can eat any healthy vegan meals on this Challenge:):) Dragon bowls with natural granola are AMAZING and make a perfect breakfast!:)
    I usually cook 250gr of dry Pasta for one serving :).
    xx Caroline

Sophie April 23, 2017 Reply

Hi, Caroline
Thank you for the inspiration
And for sharing your experience and positive!
Can’t wait for tomorrow morning

    Caroline Deisler April 24, 2017 Reply

    Hi Sophie,
    aww thank you so much!:) So happy to have you on board!
    I would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂
    xx Caroline

Celina April 23, 2017 Reply

Hi Caroline!
I almost eat just as you, and I really love it. There is still one problem and thats whenever I go back to my familie for holidays they criticize my lifestyle and points out that it is not healthy to eat like this. So I always has to end up with eating stuff I dont want to when I go home. Do your family fully support you on this lifestyle? And as I can see it is probably a lot easier for you as you spend most of your time with your boyfriend that support your lifestyle, and not that much time with friends. I really think this lifestyle gives so much happiness and energy to the other stuff in a week; both school, training and all daily stuff.
So what is your tip and experience?
I would be very happy for a fully answer.
I adore you , your lifestyle and wish you all the best Caroline<3
Love from Celina

    Caroline Deisler April 24, 2017 Reply

    Hi Celina,
    thank you so much! 🙂 So glad to hear that you feel inspired.!:)
    I know exactly how you must feel like and I think many of us go through this as our parents are not very “pro vegan”. My family does support me now but it took a few years and I try to educate them about the benefits from a vegan diet whenever I can. People are very sensitive when it comes to food and they often times feel offended when you are choosing to eat differently.
    In the end you have to do what makes YOU happy no matter what your parents say. We can all eat whatever we want and they don’t have the right to criticize you for that. I always go grocery shopping whenever Im home and buy lots of fruits, dates, veggies, potatoes etc. so that I can prepare healthy meals for myself. 🙂
    I hope that helps!:-) I know its not always easy but trust me deep inside they admire you for how healthy you eat and wish they could do the same!:)
    Big kiss, Caroline

    PS: I would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂

Cami April 23, 2017 Reply

Hi !
I love eating nuts as almonds, chesnut or even oatmeal. Do you recommand it during this challenge ?
Plus, how many dattes for snack do you have ?

    Caroline Deisler April 24, 2017 Reply

    Hi Cami,
    yes of course:-)) You can eat all nuts, lentils, seeds, oatmeal, etc. on this Challenge:-) This week should not be about rules, just about experiencing a week of healthy vegan food. 🙂 I also LOVE chestnuts!!
    I eat dates every day and have around 20-25 per day. I love to have a monomial of dates for lunch for example or as a snack during school. 🙂
    Would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂
    xx Caroline

Camille April 23, 2017 Reply

Hey Caroline 🙂 thank you sooo much for this post and this challenge.
Im à little bit afraid to gain weight and feel bloated because of the fruits sugar and dates.. I already hace done à monodiet with fruits and I felt bloated..
Also, I can not do smoothies because I dont have any machine to do it, do you have any recomandations ? How can I remplace them ? Thank u so much <3

    Caroline Deisler April 24, 2017 Reply

    Hi Camille,
    you can def do this challenge without smoothies. :-)) Focus on fresh and ripe fruits. Unripe bananas for example most likely cause constipation. You shouldn’t be gaining any weight unless you are recovering from an eating disorder. The sugar in fruits is 100% natural and healthy sugar and will never make you gain weight. This diet is soooo pure and natural and will only do good for your body. to prevent bloating make sure don’t combine raw and cooked food 2.Drink lots of water 3. Add ginger shots and lemon to your water 4.Drink fennel tea 5.Eat slowly and 6. get enough sleep. :-))
    Hope that help!:) I would love to see your food pics on Instagram using #CarolinesVeganChallenge 🙂
    xx Caroline

Sibel April 23, 2017 Reply

One day will you oblige your children to be a vegan, will they will have a healthy lifestyle, eat only clear … without normal ice cream, candies, haribos..for example? ❤❤ You are such an inspiration! You are perfect!

    Caroline Deisler April 24, 2017 Reply

    Hi Sibel, 🙂
    I would def try to give my children as much vegan food as possible. :-)) However, I am not sure yet how this is gonna work when they eat out etc. 🙂 Hopefully by the time I have kids it will be super easy!! 🙂
    xx Caroline

Liss April 22, 2017 Reply

Hii Caroline,
Thank you for doing the challenge. You make it so easy to follow
How much cooked pasta for dinner?

    Caroline Deisler April 24, 2017 Reply

    Hi Liss,
    thank you so much! 🙂 So glad to hear that! I usually cook 250gr of dry pasta for 1 serving. Would love to see your posts on Instagram with #CarolinesVeganChallenge 🙂
    Have a lovely Monday!
    xx Caroline

Sibel April 22, 2017 Reply

Hey, Caroline in Germany where i can find a brown rice pasta, till now i cant finddddd ittt in the stores like Rewe, Real, Kaufland ….etc.. Thank you, amazing girlll !!!! And how much you cook pasta, rice .. how many grams for 1 serving ?

    Caroline Deisler April 24, 2017 Reply

    Hi Sibel,
    you can order them from Amazon :-)) Otherwise Alnatura may have them but I think Amazon is easier. 🙂
    Hope that helps! 🙂
    xx Caroline

    Caroline Deisler April 24, 2017 Reply

    I usually cook 250gr of dry pasta for 1 serving but its totally up to you and how hungry you are .:-))
    Have a lovely Monday!! 🙂

Corinna April 22, 2017 Reply

You are so so beautiful!!!I’m in love with your body❤️

    Caroline Deisler April 22, 2017 Reply

    Hi Corinna,
    thank you so much! Thats so sweet. 🙂
    xx Caroline

      Vici April 23, 2017 Reply

      Wann hast du gemerkt dass sich dein Körper verändert hat nachdem du diesen Lifestyle angefangen hast?

        Caroline Deisler April 24, 2017 Reply

        Hi Vici,
        das hat ca 1 Jahr gedauert. 🙂 Je länger du dich so ernährst desto einfacher wird es fitter und definierter zu werden. :-))
        Hab einen schönen Montag und ich freue mich deine Bilder von er Challenge auf Instagram zu sehen mit #CarolinesVeganChallenge :-))
        xx Caroline

    Nora April 22, 2017 Reply

    Do you lose weight with this diet? Because I lose weight very easily and I would like to stay as I am but just fitter and healthier.
    Thank you 🙂

      Caroline Deisler April 24, 2017 Reply

      Hi Nora, 🙂
      You can lose weight on this diet if you don’t eat enough. I suggest to eat at least 2500kcal per day 🙂 You can also use the site to track your daily calories. 🙂
      Hope that helps. Would love to see your food pics on Instagram using #CarolinesVeganChallenge :-))
      xx Caroline

Amanda April 22, 2017 Reply

Thank you for an amazing post! I would love to see more recpies for dinner alternatives, raw as cooked and also What I way in a day videos. Conintue to inspire, your amazing!

    Caroline Deisler April 22, 2017 Reply

    Hi Amanda,
    thank you so much! :-)) Glad to hear that you feel inspired. I’ll upload another “What I eat in a day” video soon. 🙂
    xx Caroline

Gala April 22, 2017 Reply

Dear Caroline. Please, could you tell me at what o’clock the las meal would be? Best. Gala

    Caroline Deisler April 22, 2017 Reply

    Hi Gala,
    there is no specific time rule.:-) However, it’s best to eat your last meals 2-3 hours before bedtime. I usually eat dinner around 7pm and have a tea and dates around 9pm.
    Hope that helps!
    xx Caroline

Alexandra April 22, 2017 Reply

I live in Moscow.
I’m with you! I have already the fourth day on raw food. it’s great! thank you for inspiring me!

    Caroline Deisler April 22, 2017 Reply

    Hi Alexandra,
    thank you so much! 🙂 That’s amazing! Congratulations! 🙂
    I also LOVE to eat 100% raw. :-))
    Wishing you a lovely weekend.
    xx Caroline

Vicky April 22, 2017 Reply

Danke, dass du das mit uns teilst. Ich freue mich darauf, dies demnächst mal zu testen.
Sag mal, wo kaufst du deine Datteln?
Liebe Grüße

    Caroline Deisler April 22, 2017 Reply

    Hi Vicky,
    das freut mich! :-)) Ich bestelle oft eine 5kg Kiste bei die sind wirklich suuuuuper lecker und delivery dauert nur 2 Tage.:-)
    Liebe Grüße, Caroline

Jenny April 22, 2017 Reply

Cool list. I’ve been vegan for years and my latest obsession is cauliflower rice. I love the stuff! so good with curry or steamed veg, really healthy and easy to prepare.

    Caroline Deisler April 22, 2017 Reply

    Hi Jenny,
    thank you! 🙂 Aww I have never tried cauliflower rice! Sounds delicious though! 🙂
    xx Caroline

Noelle April 22, 2017 Reply

What’s your favorite brand of brown rice pasta?

    Caroline Deisler April 22, 2017 Reply

    Hi Noelle, 🙂
    i really like this one
    xx Caroline

Noelle April 22, 2017 Reply

Wonderful! All my favorite foods! Thank you for all your help. Would love to see more

    Caroline Deisler April 22, 2017 Reply

    Thank you!:-)) Happy to hear that you love it!:-)
    xx Caroline

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