The Raw Week — Simple Vegan Table

Shopping ListOne week of raw meals

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A few notes on sourcing

Everything here is from the standard produce section or freezer aisle — no specialty shops needed. Frozen fruit is your friend: usually cheaper than fresh, picked ripe, and ready whenever you are. Buy nuts and seeds raw (not roasted or salted) so they stay genuinely raw and can be soaked.

Fresh Fruit

Bananas — 8 (3 for freezing)
Apples — 4
Pears — 2
Oranges — 3
Lemons — 4
Limes — 2
Avocados — 4 large
Medjool dates — small container (about 15)
Berries (fresh or frozen) — 1 pint if fresh

Frozen Fruit

Frozen mango chunks — 1 large bag
Frozen mixed berries — 1 large bag
Frozen pineapple — 1 bag
Frozen strawberries — 1 bag
Frozen cherries — small bag (optional)

Vegetables

Romaine hearts — 2
Baby spinach — 1 large container
Kale (lacinato preferred) — 1 large bunch
Cucumbers — 4
Zucchini — 4 medium (for spiralizing)
Bell peppers — 3 (mixed colors)
Cherry tomatoes — 2 pints
Large tomato — 2
Carrots — 1 bag
Celery — 1 bunch
Red cabbage — small head
Red onion — 1
Green onions — 1 bunch
Garlic — 1 head
Fresh ginger — small knob
Fresh basil — 1 bunch
Fresh cilantro — 1 bunch
Fresh parsley — 1 bunch
Fresh mint — small bunch

Nuts & Seeds

Raw cashews — 1 cup
Raw almonds — 1 cup
Raw walnuts — 1 cup
Raw sunflower seeds — ½ cup
Raw pumpkin seeds (pepitas) — ½ cup
Chia seeds — small bag
Hemp seeds — small bag
Ground flaxseed — small bag
Raw nut butter (almond or cashew) — small jar
Tahini — small jar

Pantry & Flavor

Cold-pressed olive oil
Apple cider vinegar
Tamari or coconut aminos
Raw maple syrup or raw honey alternative
Medjool dates (also listed above — for sweetening)
Sea salt
Black pepper
Cinnamon
Ground ginger
Smoked paprika
Cumin
Chili flakes
Nutritional yeast (technically not raw but commonly included)
Dijon mustard
Raw cacao powder — small bag
Vanilla extract
Unsweetened shredded coconut

Sunday~1,400 kcal

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Tonight: Prep for Sunday morning

Peel 3 ripe bananas, break into chunks, and freeze in a bag — these will fuel smoothies all week. Soak ¼ cup raw cashews in a small bowl of water for tonight's prep, then drain and refrigerate them for tomorrow's lunch.

Breakfast

Mango-Ginger Smoothie Bowl

~380 kcal

Frozen mango and banana blended thick with fresh ginger, topped with berries, hemp seeds, and a sprinkle of coconut. Bright and grounding all at once.

⚡ Blender

Blend 1 cup frozen mango, 1 frozen banana, ½ inch fresh ginger, juice of half a lemon, and ¼ cup water until very thick — stop and scrape down as needed. Pour into a bowl. Top with ¼ cup fresh or frozen berries, 1 tbsp hemp seeds, 1 tbsp shredded coconut, and a small drizzle of maple syrup if you want more sweetness.

Snacks

Snack 1 · ~140 kcal

Apple + Almond Butter

One apple sliced with 1 tbsp raw almond butter. The most reliable snack in the rotation.

Snack 2 · ~110 kcal

Cucumber Boats with Hummus-ish

Cucumber halves filled with a quick blend of 2 tbsp tahini, lemon, garlic, and a pinch of cumin. Skip the chickpeas — same satisfaction.

Dinner

Zucchini Noodles with Avocado-Basil Pesto

~520 kcal

Spiralized zucchini tossed in a creamy pesto built from avocado, basil, walnuts, and lemon. Halved cherry tomatoes on top. Tastes like summer.

⚡ Spiralizer + Processor

Spiralize 2 medium zucchini into noodles, salt lightly and let sit 5 minutes, then pat dry. Meanwhile, pulse in the food processor: 1 ripe avocado, 1 packed cup fresh basil, ¼ cup raw walnuts, 1 small garlic clove, juice of half a lemon, 2 tbsp olive oil, salt and pepper. Pulse to a rough pesto. Toss with zucchini noodles and a handful of halved cherry tomatoes. Top with a few extra walnuts.

Monday~1,410 kcal

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Tonight: Prep for Monday

Mix 2 tbsp chia seeds with ¾ cup almond or coconut milk (or water with a date blended in), a pinch of cinnamon, and a splash of vanilla. Stir well, stir again 10 minutes later, then refrigerate overnight. Soak ½ cup raw cashews for tomorrow's dinner cream sauce.

Breakfast

Cinnamon Chia Pudding with Berries

~340 kcal

Last night's chia pudding crowned with frozen berries thawing into the pudding, a drizzle of nut butter, and a sprinkle of hemp. Cool, creamy, deeply filling.

⚡ No prep · Made last night

Spoon the overnight chia pudding into a bowl. Top with ½ cup frozen mixed berries (they'll thaw and bleed beautifully into the pudding), 1 tsp almond butter, and 1 tbsp hemp seeds. Drizzle of maple syrup if you'd like.

Snacks

Snack 1 · ~130 kcal

Cashews + Dates

Small handful of raw cashews and 2 Medjool dates. Tastes like dessert, eats like fuel.

Snack 2 · ~100 kcal

Carrot Sticks + Tahini Lemon

Carrot sticks with 1 tbsp tahini thinned with lemon juice and a pinch of salt. Bright and bitter.

Dinner

Massaged Kale Salad with Citrus & Avocado

~540 kcal

Kale massaged soft with lemon and olive oil, layered with orange segments, avocado, and a generous scatter of toasted-tasting sunflower seeds. Hearty enough to be the whole meal.

⚡ Hands + Bowl

Tear 4 large kale leaves from their stems and chop. Add to a bowl with the juice of half a lemon, 1 tbsp olive oil, and a generous pinch of salt. Massage with your hands for 2 full minutes — the kale should darken and soften noticeably. Top with 1 orange peeled and segmented, half an avocado sliced, 3 tbsp raw sunflower seeds, ¼ thinly sliced red onion, and freshly cracked pepper. Optional: a small drizzle of maple syrup over everything to round it out.

Tuesday~1,390 kcal

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Tonight: Prep for Tuesday

Your cashews should still be soaking from last night's prep — perfect for tonight's dinner sauce. Take 1 ripe banana from the freezer out of the bag and into a glass for tomorrow's smoothie so it's ready to grab in the morning.

Breakfast

Green Tropical Smoothie

~360 kcal

Frozen pineapple and mango with spinach, banana, and lime. Sweet enough that you won't taste the greens, green enough that you'll feel them.

⚡ Blender

Blend ½ cup frozen pineapple, ½ cup frozen mango, 1 frozen banana, 1 packed cup baby spinach, juice of half a lime, 1 tbsp ground flaxseed, and 1 cup water until smooth. Pour, sprinkle with a teaspoon of hemp seeds if you want more staying power.

Snacks

Snack 1 · ~140 kcal

Cucumber-Avocado Bites

Cucumber slices topped with mashed avocado, a sprinkle of hemp seeds, and a pinch of chili flakes.

Snack 2 · ~90 kcal

Orange + Walnuts

One orange peeled and segmented with 5–6 walnut halves. Bright and grounding.

Dinner

Zucchini Noodles in Creamy Cashew Alfredo

~560 kcal

Soaked cashews blended into a silky alfredo with garlic, lemon, and nutritional yeast, draped over zucchini noodles with halved cherry tomatoes and fresh basil. Comfort food, no heat required.

⚡ Spiralizer + Blender

Drain the soaked cashews. Blend with ½ cup water, 1 small garlic clove, juice of half a lemon, 2 tbsp nutritional yeast, ½ tsp salt, and black pepper until completely smooth (this takes a couple of minutes — keep going until it's silk). Spiralize 2 medium zucchini, salt lightly, let sit 5 min, pat dry. Toss with the sauce. Top with halved cherry tomatoes, torn fresh basil, and another grind of pepper.

Wednesday~1,420 kcal

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Tonight: Prep for Wednesday

Soak ½ cup raw walnuts in cold water — these become tomorrow's taco "meat." Make a second jar of chia pudding tonight if you liked Monday's: 2 tbsp chia, ¾ cup liquid, cinnamon, vanilla. Same drill.

Breakfast

Berry-Cacao Smoothie

~390 kcal

Frozen berries and banana with raw cacao, almond butter, and a Medjool date. Tastes like a chocolate milkshake. Doesn't behave like one.

⚡ Blender

Blend 1 cup frozen mixed berries, 1 frozen banana, 1 Medjool date (pitted), 1 tbsp raw cacao powder, 1 tbsp almond butter, 1 tbsp hemp seeds, and 1 cup water until smooth. Pour and drink slowly — this one is rich.

Snacks

Snack 1 · ~120 kcal

Stuffed Dates

3 Medjool dates pitted and stuffed with almond butter. A pinch of sea salt on top if you have flaky.

Snack 2 · ~80 kcal

Bell Pepper + Guacamole

Bell pepper strips with a small spoonful of quick guacamole — mashed avocado, lime, salt, a sprinkle of cilantro.

Dinner

Rainbow Chopped Salad with Lemon-Tahini

~540 kcal

Romaine, red cabbage, bell pepper, cucumber, cherry tomato, and avocado all finely chopped and tossed in a creamy lemon-tahini dressing. The kind of salad you can't stop eating.

⚡ Knife + Bowl

Finely chop 2 cups romaine, 1 cup red cabbage, 1 bell pepper, half a cucumber, and 1 cup cherry tomatoes. Add to a large bowl. For the dressing, whisk 2 tbsp tahini, juice of one lemon, 1 small garlic clove (grated), 1 tsp tamari, and 2–3 tbsp water until pourable. Toss salad with dressing. Top with half an avocado sliced, 2 tbsp pumpkin seeds, and a handful of fresh parsley or cilantro.

Thursday~1,400 kcal

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Tonight: Prep for Thursday

Your walnuts should be soaked and ready for tonight's taco filling. Move 1 frozen banana from the bag to a glass for tomorrow morning. If you finished the chia pudding, no other prep needed — Thursday is light.

Breakfast

Cinnamon Chia Pudding (Round Two)

~340 kcal

The second jar of chia pudding from Wednesday night, this time topped with banana coins, almond butter, and a dusting of cinnamon. Comforting and routine in the best way.

⚡ No prep · Made last night

Spoon the overnight chia pudding into a bowl. Top with half a banana sliced into coins, 1 tsp almond butter, a sprinkle of cinnamon, and 1 tbsp shredded coconut.

Snacks

Snack 1 · ~130 kcal

Celery + Almond Butter

Three celery sticks with 1 tbsp almond butter and a tiny sprinkle of raisins along the trough if you've got them.

Snack 2 · ~110 kcal

Pear + Pumpkin Seeds

One pear sliced with 2 tbsp pumpkin seeds. Sweet, crunchy, mineral-rich.

Dinner

Romaine Boat Walnut Tacos

~520 kcal

Pulsed soaked walnuts seasoned like taco meat, scooped into romaine leaves with chopped tomato, avocado, lime, and cilantro. Surprisingly close to the real thing.

⚡ Processor

Drain the soaked walnuts. Pulse in the food processor with 1 tsp cumin, 1 tsp smoked paprika, ½ tsp chili flakes, 1 tsp tamari, and a pinch of salt until it looks like crumbled taco meat — pulse, don't puree. Take 4–5 large romaine leaves as boats. Fill each with the walnut mixture, then top with diced tomato, diced avocado, finely chopped red onion, a generous squeeze of lime, and a handful of fresh cilantro.

Friday~1,410 kcal

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Tonight: Prep for Friday

Soak ¼ cup raw cashews for tomorrow's dressing. Check your frozen banana stash — if you're running low, peel and freeze 2 more tonight. They need a few hours minimum to firm up.

Breakfast

Strawberry-Banana Soft Serve

~340 kcal

Frozen strawberries and banana blended thick into something that looks and eats exactly like soft serve. Yes, for breakfast. Topped with hemp and a swirl of nut butter.

⚡ Blender or Processor

Blend 1 cup frozen strawberries, 1 frozen banana, 1 tbsp almond butter, splash of vanilla, and just 2 tbsp water — keep it minimal, scrape the sides repeatedly. You want soft-serve texture, not smoothie. Scoop into a bowl. Top with 1 tbsp hemp seeds, a few fresh berries, and an extra tiny swirl of almond butter.

Snacks

Snack 1 · ~150 kcal

Trail Mix Handful

A small handful of raw almonds, walnuts, pumpkin seeds, and a few raisins or chopped dates. Mix once, snack twice.

Snack 2 · ~90 kcal

Cherry Tomatoes + Sea Salt

A bowl of cherry tomatoes with flaky sea salt and a tear of fresh basil. So plain it surprises you.

Dinner

Carrot-Ginger Soup (Raw & Warm)

~480 kcal

Carrots, ginger, and lemon blended with avocado into a creamy soup that the blender warms gently to just-warm. Comforting on the cooler nights. Served with avocado toast crackers — sliced cucumber instead of bread.

⚡ Blender

Blend 3 medium carrots (chopped), 1 inch fresh ginger, 1 small garlic clove, juice of half a lemon, half an avocado, 1 tbsp olive oil, ½ tsp salt, and 1½ cups warm water (not hot — under 118°F) on high for 2–3 minutes. The friction will warm the soup to a perfect just-warm temperature. Pour into a bowl. Top with 1 tbsp pumpkin seeds, a swirl of olive oil, and fresh parsley. Serve alongside cucumber rounds topped with the other half of the avocado mashed with salt and lemon.

Saturday~1,420 kcal

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End of Week

You made it through a full week without turning on a burner. Tonight if you want to loop back, freeze a few more bananas and soak cashews for next Sunday. The rhythm is set now.

Breakfast

Cherry-Cacao Smoothie

~380 kcal

Frozen cherries with banana, cacao, and a date for a smoothie that tastes like dark chocolate covered fruit. A small Saturday celebration.

⚡ Blender

Blend 1 cup frozen cherries (or frozen berries), 1 frozen banana, 1 Medjool date, 1 tbsp raw cacao, 1 tbsp almond butter, 1 tbsp hemp seeds, and 1 cup water until smooth.

Snacks

Snack 1 · ~150 kcal

No-Bake Coconut Date Bites

3 Medjool dates pulsed with 2 tbsp walnuts, 1 tbsp shredded coconut, and a pinch of cinnamon in the processor. Roll into 3 bites.

Snack 2 · ~100 kcal

Apple + Cinnamon

One apple sliced with a sprinkle of cinnamon. End-of-week simplicity.

Dinner

Cashew Caesar with Spiralized Veg

~570 kcal

A creamy cashew caesar dressing over romaine and spiralized zucchini and carrot, with cherry tomatoes and a confetti of hemp and pumpkin seeds. A genuinely satisfying close to the week.

⚡ Blender + Spiralizer

Drain the soaked cashews. Blend with juice of one lemon, 1 small garlic clove, 1 tsp dijon mustard, 1 tsp tamari, 2 tbsp nutritional yeast, 1 tbsp olive oil, and ¼ cup water until silky — add a splash more water if needed. Spiralize 1 zucchini and 1 large carrot. Combine in a bowl with 3 cups chopped romaine and a cup of cherry tomatoes. Toss with dressing. Top with 1 tbsp hemp seeds, 1 tbsp pumpkin seeds, half an avocado sliced, and freshly cracked pepper.