This module will take you through your second week!
Week 2 Meal Plan and Recipes
Day | Breakfast | Snack | Lunch | Snack | Dinner | Dessert |
---|---|---|---|---|---|---|
Monday | Green smoothie | Mixed nuts | Macaroni and cheese | Fruit plate | Macaroni and cheese | Chocolate raspberry chia pudding |
Tuesday | Chocolate raspberry chia pudding | Fruit plate | Red tangy avocado salad | Vegetable plate and dip | Walnut pate and cucumber rounds | Chocolate raspberry chia pudding |
Wednesday | Oatmeal | Almond butter sandwich | Walnut pate and cucumber rounds | Almond butter and sliced apples | Fiesta salad | Fruit plate and fruit dip |
Thursday | Cereal and cashew milk | Fruit plate and fruit dip | Japanese rolls | Mixed nuts | Omelet bowl | Blueberry crumble |
Friday | Green smoothie | Blueberry crumble | Omelet bowl | Fruit plate | Red tangy avocado salad | Blueberry crumble |
Saturday | Cereal and cashew milk | Fruit plate | Chicken salad wraps | Fruit plate | Vegetable plate and ranch dressing | Chocolate bark |
Sunday | Pancakes | Fruit plate | Vegetable plate and ranch dressing | Fruit plate | Your entree pick of the week (your choice) | Chocolate bark |
Week 2 Recipes
If you didn't print the recipe book (PDF) last week, print it now and keep it in your kitchen. (PDF contains all recipes for all four weeks.)
Download Raw Staples Recipe Book (PDF)Week 2 Shopping Lists
Week 2 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 | 1/2 cup |
Apples | 7 |
Avocados | 3 |
Bananas | 3 |
Basil | 1/2 cup |
Beets | 4 |
Blueberries - fresh | 1 1/2 cups |
Blueberries - frozen | 2 cups |
Carrots | 3 |
Celery | 1 bunch |
Corn on the cob | 2 |
Cucumber - English | 2 |
Ginger root | 1 root |
Lemon | 1 |
Mushrooms | 4 |
Noodles | 2 medium zucchinis or 1 pack kelp noodles |
Onions - red | 2 medium |
Onion - white | 1 large |
Raspberries - fresh | 3/4 cup |
Romaine lettuce | 1 head |
Spinach | 4 cups |
Tomatoes - cherry | 2 cups |
Pantry Items | Quantity |
---|---|
Coconut oil - cold pressed | 1 jar |
Flaxseed meal (ground flax seeds) | 3 cups |
Nutritional yeast | 1/3 cup |
Soy sauce/nama shoyu/tamari | 1 bottle |
Quick oats (pre-cooked) | 1 cup |
Nuts, Seeds and Dried Fruit | Quantity |
---|---|
Almonds | 7 cups |
Cashews | 9 cups |
Coconut - unsweetened/shredded | 2 cups |
Pecans | 1 cup |
Pumpkin seeds | 1 cup |
Raisins | 2 cups |
Sunflower seeds | 2 cups |
Walnuts | 4 cup |
Dried Spices | Quantity |
---|---|
Onion powder | 1 bottle or jar |
Turmeric | 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) | ||||||
Tomatoes | Sun dried tomatoes | ||||||
White onion | Vanilla beans or pure vanilla extract | ||||||
Zucchini |
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