This module will take you through your third week!
Week 3 Meal Plan and Recipes
Day | Breakfast | Snack | Lunch | Snack | Dinner | Dessert |
---|---|---|---|---|---|---|
Monday | Green smoothie | Fruit plate and crumbled almond balls | Growing salad | Fruit plate | "Chicken" salad wraps | Almond balls |
Tuesday | Fruit plate and crumbled almond balls | Mixed nuts | Vegetable plate with alfredo sauce as dip | Almond balls | Alfredo sauce and noodles | Rice pudding |
Wednesday | Lemonade smoothie | Rice pudding | Avocado bowl | Fruit plate | Taco green pepper wedges | Fruit plate |
Thursday | Sorbet smoothie | Mixed nuts | Taco green pepper wedges | Vegetable plate | Mix-with-your-hands salad | Chocolate raspberry chia pudding |
Friday | Cereal and cashew milk | Fruit plate | "Tuna" salad lettuce wraps | Mixed nuts | Macaroni and cheese | Chocolate raspberry chia pudding |
Saturday | Cereal and cashew milk | Almond butter sandwich | "Tuna" salad lettuce wraps | Almond butter and sliced apples | Macaroni and cheese | Strawberry milkshake |
Sunday | Oatmeal | Fruit plate | Red tangy avocado salad | Fruit plate | Your entree pick of the week (your choice) | Truffles |
Week 3 Recipes
If you didn't print the recipe bookduring the last weeks, print it now and keep it in your kitchen. (PDF contains all recipes for all four weeks.)
Download Raw Staples Recipe Book (PDF)Week 3 Shopping Lists
Week 3 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 | 1/4 cup |
Apples | 6 |
Avocados | 3 |
Bananas | 4 |
Beets | 2 |
Blueberries - fresh | 1/2 cup |
Cantaloupe | 1 |
Carrots | 2 |
Cucumber - English | 2 |
Garlic | 1 garlic bulb |
Green bell pepper | 1 pepper |
Lemon | 2 |
Mesclun (wild greens or spinach) | 4 cups |
Noodles | 4 medium zucchinis or 2 packs kelp noodles |
Onions - red | 1 medium |
Onion - white | 1 large |
Oranges | 2 |
Parsley - fresh | 2 cups |
Raspberries - frozen | 1 cup |
Romaine lettuce | 1 head |
Spinach | 2 cups |
Strawberries - frozen | 2 cups |
Tomatoes | 3 large |
Pantry Items | Quantity |
---|---|
Nutritional yeast | 1/2 cup |
Quick oats (pre-cooked, dry) | 1 cup |
Sun-dried tomatoes | 10 sun-dried tomato halves |
Nuts, Seeds and Dried Fruit | Quantity |
---|---|
Almonds | 4 cups |
Cashews | 6 cups |
Dates | 3 cups |
Pecans | 1 1/2 cups |
Pine nuts | 1/2 cup |
Pumpkin seeds | 1 cup |
Raisins | 2 cups |
Sunflower seeds | 3 cups |
Walnuts | 2 cup |
Dried Spices | Quantity |
---|---|
Cayenne pepper | 1 bottle or jar |
Chili pepper | 1 bottle or jar |
Curry powder | 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 |
FREE Raw Recipe Package
Subscribe to newsletter below. Get the 11 Best Raw Recipes (PDF E-Book Package) instantly.
The Rawtarian Recipes
Latest Certifications
-
kami_kev_5
Low-Fat Raw CleanseAugust 22, 2019 -
theartluva
Low-Fat Raw CleanseMay 22, 2019 -
marial4366
Raw Baby Steps ProgramMay 12, 2019 -
Mona
7-Day Raw Summer ChallengeJuly 5, 2018
What's Being Talked About