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.

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