Basic Raw Food Week
This module will take you through your first week!
FAQs:
- only make one batch brownies to be eaten over 4 days
- only make one batch crumble to be eaten over 3 days
- only make tuna mixture once, but eat for 2 days
- only make ranch dressing once, but will use for many salads and also for the mock-bacon sandwich
- only make alfredo sauce once, but will need three sets of noodles for three dinners
- only make taco "meat" once, but need two green peppers for two dinners
The above amounts are already reflected in the shopping list (below), but I have included these details to help you know what to do.
Week 1 Meal Plan and Recipes
Recipe PDF
Use the button below to download all recipes for this meal plan in an easy to use PDF.
Week 1 Shopping List
Week 1 Shopping List (Detailed)
Fruit | Quantity |
---|---|
Apples | 20 |
Oranges | 20 |
Bananas | 14 |
Green Grapes | 3 bunches |
Fresh Blueberries | 6 cups |
Fresh Pineapple | 1 |
Frozen Raspberries | 2 cups |
Fresh Raspberries | 1/2 cup |
Cherries | A handful (optional) |
Vegetables | Quantity |
---|---|
Large Tomatoes | 7 |
Spinach | 7 cups |
Carrots | 7 |
Romaine lettuce | 5 heads |
Green Bell Peppers | 2 |
Avocado | 1 |
Alfalfa Sprouts | 1 container |
Cucumbers | 2 |
Red Onions (small) | 2 |
Parsley | 1 small bunch |
Celery | 1 bunch |
Garlic | 1 fresh bulb |
Zucchinis - medium | 3 |
Pantry Items | Quantity |
---|---|
Dulse Seaweed | 15 strips |
Chia Seeds | 1/2 cup |
Cacao (Cocoa) Powder | 5 tablespoons |
Unsweetened, Shredded Coconut | 1 1/4 cup |
Honey (or Maple Syrup or Agave Nectar) | 6 tablespoons |
Lemon Juice | 1 bottle (14 tablespoons) |
Apple Cider Vinegar | 1/2 cup |
Extra Virgin Olive Oil | 1/2 cup |
Sun-Dried Tomatoes (soaked in oil) | 1/3 cup |
Nuts, Seeds and Dried Fruit | Quantity |
---|---|
Cashews | 5 cups |
Pecans | 2 cups |
Walnuts | 2 cups |
Nuts for snacking (your favorites!) Example, almonds, walnuts, etc | 2 cups |
Sunflower Seeds | 2 1/2 cups |
Pine Nuts | 1/2 cup |
Dates | 1 1/2 cups |
Dried Spices | Quantity |
---|---|
Sea Salt | 1/4 cup |
Cinnamon | 3 tablespoons |
Onion Powder | 3 teaspoons |
Thyme | 2 teaspoons |
Dill | 2 teaspoons |
Chili Powder | 1 tablespoon |
Cayenne Pepper | 1 small dash |
Curry Powder | 1/4 teaspoon |
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