Rawkin' Raw Food Week
This week's meal plan is for you if you want practical recipes that introduce you to raw food slowly. This plan is perfect for you if you are quite busy, but interested in learning some new recipes and not wanting to get bored with your meals.
FAQs:
- only make one batch chocolate cream pie to be eaten over 3 days
- only make one batch crumble to be eaten over 3 days
- only make ranch dressing once, but will use for many salads (and veggie plates) and also for the mock-bacon sandwich
- only make mixed nuts once, but eat over 2 days
- only make chili once, but eat over 2 days
- only make taco salad once, but eat over 2 days
The above amounts are already reflected in the shopping list (below), but I have included these details to help you know what to do.
If you work full-time, I recommend doing your grocery shopping on a Saturday and starting the first day of your week-long meal plan on a Sunday.
Fruit
17 apples
11 oranges
10 bananas
2 1/2 cups fresh blueberries
1 large bunch crisp green grapes
1 fresh pineapple
1 cup fresh cherries (optional)
Vegetables
13 carrots
12 medium tomatoes
1 1/2 cups cherry tomatoes
5 avocados
3 cups spinach
3 cobs of corn
2 cups celery
2 heads romaine lettuce
2 cucumbers
2 red bell peppers
1 garlic bulb (4 cloves)
1 red onion
1 cup broccoli florets
1 bunch kale
1 zucchini
1/2 cup fresh basil
Nuts and Seeds
3 cups cashews
3 cups walnuts
3/4 cup almonds
1/2 cup sunflower seeds
1/4 cup pumpkin seeds
Dried Fruit
1 cup raisins
1/2 cup dates
Spices
5 teaspoons sea salt
4 teaspoons cinnamon
2 tablespoons chili powder
1 1/2 teaspoons onion powder
1/2 teaspoon cumin
1/2 teaspoon dill
1/8 teaspoon cayenne pepper
Pantry
1 1/4 cups lemon juice
1 1/4 cups quick oats (pre-cooked)
1 cup maple syrup (or honey or agave nectar)
1 cup cocoa powder
1 cup water or cashew milk
1 cup sun-dried tomatoes soaked in olive oil
1 1/2 cups dried shredded coconut
1/2 cup sun-dried tomatoes
1/2 cup chia seeds
1/2 cup coconut oil
1/4 cup tahini (sunflower seed butter)
1/4 cup apple cider vinegar
4 tablespoons extra virgin olive oil
3 tablespoons buckwheat groats
3 strips of "dulse" seaweed
1 teaspoon pure vanilla extract
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