This module will take you through your first week!
Week 1 Meal Plan and Recipes
Week 1 Recipes
Print the recipe book below to keep in your kitchen. (PDF contains all recipes for all four weeks.)
Download Raw Staples Recipe Book (PDF)Week 1 Shopping Lists
Week 1 Shopping List (Detailed)
Note: Each week’s shopping list builds upon the previous week’s leftovers.
Fresh Produce | Quantity |
---|---|
Enough fruit for 6 fruit plates (just buy lots of your favourite fresh fruit to snack on, like grapes, oranges, grapefruits, strawberries, blueberries, bananas, oranges, watermelon, etc. etc.) | Lots! $20USD worth |
Enough vegetables for one meal of chopped veggies and dip (choose your favorites, like broccoli, carrots, red peppers, radishes, etc. etc.) | $5USD worth |
Alfalfa sprouts | 1 cup |
Apples | 10 |
Avocados | 4 |
Bananas | 6 |
Basil | 1/2 cup |
Beets | 2 |
Blueberries - fresh | 1/2 cup |
Cantaloupe | 1 |
Carrots | 2 |
Celery | 1 bunch |
Cilantro | 1/4 cup |
Corn on the cob | 2 |
Cucumber - English | 2 |
Garlic | 1 garlic bulb |
Ginger root | 1 root |
Lemons | 3 |
Mesclun (wild greens or spinach) | 4 cups |
Noodles | 2 medium zucchinis or 1 pack kelp noodles |
Onions - red | 2 medium |
Onion - white | 1 large |
Oranges | 2 |
Parsley - fresh | 2 cups |
Raspberries - fresh | 1/4 cup |
Raspberries - frozen | 2 cups |
Romaine lettuce | 1 head |
Spinach | 4 cups |
Strawberries - frozen | 2 cups |
Tomatoes | 2 large |
Tomatoes - cherry | 2 cups |
Pantry Items | Quantity |
---|---|
Almond extract | 1 small bottle |
Apple cider vinegar | 1 bottle |
Cacao (cocoa) powder | 1 container (approx. 5 cups) |
Chia seeds | 1 package (16ounces/450 grams) (approx. 2 cups) |
Dulse seaweed | 1 package |
Extra virgin olive oil | 1 bottle |
Honey or agave nectar | 1 bottle or container |
Lemon juice | 1 bottle |
Nori seaweed (sheets) | 1 package (8 sheets) |
Nutritional yeast | 1 tablespoon |
Quinoa - dry | 1 cup |
Quick oats (pre-cooked) | 3 cups |
Vanilla extract (or vanilla pods) | 1 bottle |
Nuts, Seeds and Dried Fruit | Quantity |
---|---|
Almonds | 3 cups |
Cashews | 5 cups |
Coconut - unsweetened/shredded | 2 cups |
Dates | 2 cups |
Flax seeds | 1 package |
Pecans | 2 cups |
Pine nuts | 1/2 cup |
Pumpkin seeds | 1 cup |
Raisins | 3 cups |
Sunflower seeds | 3 cups |
Walnuts | 1 cup |
Dried Spices | Quantity |
---|---|
Cinnamon | 1 bottle or jar |
Dill | 1 bottle or jar |
Sea salt (not table salt) | 1 bottle or jar |
Thyme | 1 bottle or jar |
Simplified Pantry List
Basic Fruit | Favorite Fruit | Frozen Fruit | Fresh Vegetables | Dried Fruit | Raw Nuts and Seeds | Spices | Pantry |
---|---|---|---|---|---|---|---|
Apples | Blueberries | Frozen blueberries | Alfalfa sprouts | Dates | Almonds | Allspice | Agave nectar or honey |
Bananas | Cantaloupe | Frozen raspberries | Avocado | Mulberries | Cashews | Cayenne pepper | Almond extract |
Lemons | Cherries | Frozen strawberries | Basil and/or cilantro | Raisins | Chia seeds | Chili powder | Apple cider vinegar |
Oranges | Grapes | Beets | Flax seeds | Cinnamon | Cacao (cocoa powder) | ||
Kiwi | Bell peppers | Pecans | Curry powder | Coconut - dry, unsweetened and shredded | |||
Pear | Broccoi | Poppy seeds | Dill | Coconut oil | |||
Pineapple | Carrots | Pumpkin seeds | Onion powder | Dried quinoa | |||
Raspberries | Celery | Sesame seeds | Sea salt | Dulse seaweed | |||
Strawberries | Corn | Sunflower seeds | Thyme | Extra virgin olive oil | |||
Etc. | Cucumber | Walnuts | Turmeric | Kelp noodles | |||
Garlic | Nori (seaweed sheets) | ||||||
Ginger | Nutritional yeast | ||||||
Red Onion | Soy sauce or nama shoyu | ||||||
Spinach | Quick oats (pre-cooked) | ||||||
Tomatoes | Sun dried tomatoes | ||||||
White onion | Vanilla beans or pure vanilla extract | ||||||
Zucchini |
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