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