Week 1

This module will take you through your first week!

Week 1 Meal Plan and Recipes

Day	Breakfast	Snack	Lunch	Snack	Dinner	Dessert
Monday	Green smoothie	Mixed nuts and fruit	Red tangy avocado salad	Fruit plate and handful almonds	Japanese rolls	Strawberry milkshake
Tuesday	Oatmeal	Fruit plate and handful almonds	Growing salad	Mixed nuts and fruit	Alfredo sauce and noodles	Raspberry crumble
Wednesday	Green smoothie	Raspberry crumble leftovers	Vegetable plate with alfredo sauce as dip	Raspberry crumble	"Tuna" salad lettuce wraps	Chia pudding
Thursday	Oatmeal	Fruit plate	Guacamole	Almond butter and sliced apples	"Tuna" salad with sliced apples	Chia pudding
Friday	Lemonade smoothie	Almond butter sandwich	Vegetable plate	Fruit plate and a handful of almonds	Fiesta salad	Sorbet smoothie
Saturday	Cereal and cashew milk	Fruit plate	Japanese rolls	Fruit plate and a handful of almonds	"Chicken" salad wraps	Sliced banana and truffles
Sunday	Oatmeal	Truffles	Mix-with-your-hands salad	Cereal and cashew milk	Your entree pick of the week (your choice)	Fruit salad and crumbled truffles

Print the recipe book below to keep in your kitchen. (PDF contains all recipes for all four weeks.)

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

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