Re: effect of cooking
Could say 90% raw. I aspire for the 100% though. It would be easier with a little more money and a little more delicious (but pricey) raw choices on the plate :)
My suggestion would come from my experience: You need to have enough calories; so eat any time you are hungry. For me bananas in unlimited quantities, avocados, dates - when not too dry, raw cacao, coconut - water but the flesh- culturized, (same for almonds) can get me out of irrational cravings for junk. Apples are also a practical snack that can go with me everywhere.
Don't spare the flax seed- milled right before eating and Spirulina - can be added to any juice or smoothie. I actually have it just in water.
I've had meals and smooties at this business, and their recipies are delicious. They also sell about 5 different books with raw recipes. Maybe they can help you stay raw. ... I don't have the books, because I have no time for sophisticated preps, and my fridge is rather small to accommodate more than minimal quantity of produce. The lower shelve is already taken by almonds and Spirulina, and the door is bursting from almond-coconut milk containers. Lol. On the top is the juice for tomorrow and some bee pollen.