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