This module will take you through your final week!
Week 4 Meal Plan and Recipes
Day | Breakfast | Snack | Lunch | Snack | Dinner | Dessert |
---|---|---|---|---|---|---|
Monday | Green smoothie | Mixed nuts | Red tangy avocado salad | Fruit plate | Japanese rolls | Strawberry milkshake |
Tuesday | Green smoothie | Fruit plate | Growing salad | Mixed nuts | "Chicken" salad wraps | Lemon poppyseed balls |
Wednesday | Fruit plate and crumbled lemon poppyseed balls | Almond butter sandwich | Walnut pate and cucumber rounds | Fruit plate and almond butter | Walnut pate and cucumber rounds | Raspberry crumble |
Thursday | Cereal and cashew milk | Fruit plate | Japanese rolls | Fruit plate | Avocado bowl | Raspberry crumble |
Friday | Cereal and cashew milk | Raspberry crumble | Mix-with-your-hands salad | Mixed nuts | Vegetable plate and ranch dressing | Green smoothie |
Saturday | Oatmeal | Fruit plate | Vegetable plate and ranch dressing | Fruit plate | Taco green pepper wedges | Rice pudding |
Sunday | Pancakes | Fruit plate | "Tuna" salad lettuce wraps | Fruit plate | Fiesta salad | Rice pudding |
Week 4 Recipes
If you didn't print the recipe book (PDF) last week, print it now and keep it in your kitchen. (PDF contains all recipes for all four weeks.)
Download Raw Staples Recipe Book (PDF)Week 4 Shopping Lists
Week 4 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 | 3/4 cup |
Apples | 9 |
Avocados | 2 |
Bananas | 4 |
Basil | 1/2 cup |
Blueberries - fresh | 1 cup |
Carrots | 6 |
Corn on the cob | 2 cobs |
Cucumber - English | 2 |
Ginger root | 1 root |
Lemons | 3 |
Mesclun (wild greens or spinach) | 4 cups |
Onions - red | 2 medium |
Onion - white | 2 large |
Oranges | 2 |
Parsley - fresh | 2 cups |
Raspberries - fresh | 1/2 cup |
Raspberries - frozen | 2 cups |
Romaine lettuce | 1 head |
Strawberries - fresh | 1/2 cups |
Strawberries - frozen | 2 cups |
Spinach | 4 cups |
Tomatoes | 4 large |
Tomatoes - cherry | 1 1/2 cups |
Pantry Items | Quantity |
---|---|
Flaxseed meal (ground flax seeds) | 3 cups |
Quick oats (pre-cooked, dry) | 1 cup |
Sun-dried tomatoes | 10 sun-dried tomato halves |
Nuts, Seeds and Dried Fruit | Quantity |
---|---|
Almonds | 4 1/2 cups |
Cashews | 5 cups |
Dates | 1 1/2 cups |
Pecans | 1 cups |
Poppy seeds | 1/2 cup |
Pumpkin seeds | 1 cup |
Raisins | 1 cup |
Sesame seeds | 1/4 cups |
Sunflower eeds | 4 cups |
Walnuts | 6 cups |
Dried Spices | Quantity |
---|---|
Allspice | 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, dry) | ||||||
Tomatoes | Sun dried tomatoes | ||||||
White onion | Vanilla beans or pure vanilla extract | ||||||
Zucchini |
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