International Flavors Week
This week we get a little more advanced and make more use of International flavors.
FAQs:
- only make one batch of almond butter to be eaten as 3 snacks
- only make one batch of creamy kale salad to be eaten as 2 lunches
- only make pasta primavera sauce once, but will need two sets of noodles for 2 dinners
- only make cookies once, but eat for 2 days
- only make one batch of mashed "potatoes" to be eaten as 2 meals
- only make one batch of Moroccan slaw to be eaten as 2 meals
- only make one batch of mixed nuts to be eaten over 2 days
- only make spaghetti and meatballs once, but eat for 2 meals
- only make sesame seed bars once, but eat over 3 days
- only make raw cranberry lemon cheesecake bites once, but eat over 4 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.
Week 3 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 3 Shopping List
Week 3 Shopping List
Fruit | Quantity |
---|---|
Bananas | 17 |
Oranges | 8 |
Apples | 8 |
Lemons | 3 |
Fresh Cranberries | 3 1/3 cups |
Fresh Blueberries | 2 cups |
Frozen Strawberries | 1 cup |
Fresh Pineapple | 1 |
Green Grapes | 3 bunches |
Cherries | 1 cup (optional) |
Vegetables | Quantity |
---|---|
Romaine Lettuce | 2 heads |
Spinach | 3 cups |
Kale | 1 bunch |
Fresh Cilantro | 1/4 cup |
Celery | 1 bunch |
Zucchini | 6 medium |
Mushrooms | 12 medium |
Cucumber | 1 long English |
Cauliflower | 1 head |
Carrots | 3 cups |
Avocados | 4 |
Tomatoes | 7 medium |
Cherry Tomatoes | 20 |
Corn | 2 fresh cobs |
Green Bell Pepper | 3 |
White Onion | 1 |
Garlic | 1 fresh bulb |
Pantry Items | Quantity |
---|---|
Honey (or maple syrup or agave nectar) | 1 3/4 cups |
Sun-Dried Tomatoes | 1/2 cups, pre-soaked in oil |
Lemon Juice | 1 1/2 cups |
Tahini | 3/4 cup |
Dried, Shredded Unsweetened Coconut | 3/4 cup |
Extra Virgin Olive Oil | 3/4 cup |
Coconut Oil | 3/4 cup |
Ground Flaxseed Meal | 3/4 cup |
Chia Seeds | 1/4 cup |
Psyllium Husk | 1/4 cup |
Cacao Nibs | 1/3 cup |
Cacao (Cocoa) Powder | 2 1/2 tablespoons |
Hempseed Hearts | 3 tablespoons |
Pure Vanilla Extract | 2 tablespoons |
Buckwheat Groats | 2 tablespoons (optional) |
Nama Shoyu (Raw Soy Sauce) | 1 tablespoon |
Apple Cider Vinegar | 2 teaspoons |
Nuts, Seeds and Dried Fruit | Quantity |
---|---|
Cashews | 6 1/4 cups |
Almonds | 4 cups |
Walnuts | 3 1/2 cups |
Sesame Seeds | 2 1/4 cup |
Sunflower Seeds | 1 cup |
Pumpkin Seeds | 1/4 cup |
Dates | 1 1/3 cups |
Raisins | 2 1/2 cups |
Dried Cranberries | 1 tablespoon |
Dried Spices and Extracts | Quantity |
---|---|
Sea Salt | 1/4 cup |
Cinnamon | 1 tablespoon |
Chili Powder | 3 tablespoons |
Dried Rosemary | 1 tablespoon (optional) |
Dried Basil | 1 1/2 teaspoons |
Thyme | 1 teaspoon |
Cumin | 1/2 teaspoon |
Cayenne Pepper | 1/2 teaspoon |
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