Cook Once, Eat Twice Plan

Minimal Waste Shopping List

A note on shopping: you’ll find the cupboard staples are the same across almost all of our recipes. We’re passionate about making cooking easy and never want you to buy ingredients that you’ll only use once.

Most of the recipes can be relatively flexible, so if you don’t like an ingredient or don’t want to buy something, feel free to swap it for something similar, e.g. strawberries for raspberries or asparagus for Tenderstem broccoli.

Don’t forget that the meal plan is designed to make a plant-based diet fun and easy, so don’t stress about sticking to it 100% of the time.

Fresh (26)
3 bananas 
50g / 1.8 oz blueberries (or use frozen berries of choice)
1 apple 
2 lemons 
2 limes 
1 pomegranate (or 80g / 3 oz pomegranate seeds) 
1 small butternut squash (about 450g / 1 lb)
1 small head cauliflower (about 600g / 1.3 lb)
1 small head broccoli 
200g / 8 oz chestnut mushrooms 
2 sweet potatoes (about 260g / 10 oz) 
1 medium carrot 
200g / 8 oz cherry tomatoes 
2 medium red onions 
2 medium white onions 
1 head garlic (you will need 7 cloves) 
1 small bunch of spring onions 
1 root ginger 
1 avocado 
30g / 1 oz fresh coriander 
30g / 1 oz fresh mint 
300g / 11 oz kale 
300g / 11 oz spinach 
4 slices bread of choice (we like wholewheat/seeded) 
200g / 8 oz firm tofu 
1.25l soy or other plant-based milk (or 750ml + 500ml water)
Frozen (2)
100g / 3.5 oz frozen peas 
100g / 3.5 oz frozen edamame beans 
Tins (6)
4 x 400g / 14 oz tins chickpeas 
1 x 400g / 14 oz tin green/brown lentils 
2 x 400g / 14 oz tin chopped tomatoes 
2 x 400g / 14 oz tin black beans 
1 x 400g / 14 oz tin butter beans 
1 x 400g / 14 oz tin light coconut milk 
Herbs & Spices (7)
1 teaspoon ground cinnamon 
1½ teaspoons smoked paprika 
1½ teaspoons ground cumin 
½ teaspoon ground turmeric 
1 tablespoon medium curry powder 
dried red chilli flakes 
sea salt & black pepper 
Jars & Bottles (9)
7 tablespoons nut butter (we used almond)
4 tablespoons tahini 
55ml / 2 fl oz maple syrup 
2 tablespoons apple cider vinegar 
3 teaspoons smooth Dijon mustard 
1 tablespoon tomato purée
1 tablespoon brown rice miso paste
1 tablespoon tamari 
olive oil 
Dry Goods (8)
50g / 1.8 oz red lentils 
150g / 5.3 oz brown rice noodles 
2 tablespoons nutritional yeast 
150g / 5.3 oz pasta (we used oat rigatoni)
100g / 5.3 oz quinoa 
1 tablespoon cacao nibs 
1 tablespoon raisins 
150g / 5.3 oz porridge oats 
Nuts & Seeds (6)
5 tablespoons shelled hemp seeds 
5 tablespoons chia seeds 
3 tablespoons pumpkin seeds 
65g / 2.3 oz sunflower seeds 
60g / 2 oz cashews 
sprinkle of sesame seeds (optional) 
Fresh (18)
1 apple 
1 banana 
1 lime 
1 avocado 
50g / 1.8 oz blueberries (fresh/frozen) 
1 small butternut squash (about 450g / 1 lb)
1 small head cauliflower (about 600g / 1.3 lb)
1 small pomegranate  (or 80g / 3 oz pomegranate seeds) 
30g / 1 oz fresh mint 
30g / 1 oz fresh coriander 
200g / 8 oz cherry tomatoes 
2 handfuls of fresh spinach (about 75g / 2.6 oz) 
2 handfuls of fresh kale (about 75g / 2.6 oz) 
1 red onion 
1 clove garlic 
2 slices good-quality bread (we like wholewheat/seeded) 
300ml / 10 fl oz soya milk (or substitute your preferred plant-based milk) 
200g / 8 oz firm tofu 
Tins (4)
1 x 400g / 14 oz tin green/brown lentils 
1 x 400g / 14 oz tin chopped tomatoes 
1 x 400g / 14 oz tin black beans
1 x 400g / 14 oz tin chickpeas
Dry Goods (3)
100g / 3.5 oz quinoa 
1 tablespoon tomato purée
135g / 4.8 oz porridge oats 
Dried Fruit, Nuts & Seeds (6)
3 tablespoons shelled hemp seeds
3 tablespoons chia seeds 
1 tablespoon raisins 
1 tablespoon cacao nibs (optional)
2 tablespoons pumpkin seeds 
2 tablespoons sunflower seeds 
Dried Herbs & Spices (4)
1 teaspoon ground cumin 
1 teaspoon smoked paprika 
½ teaspoon ground cinnamon 
sea salt & black pepper 
Jars & Bottles (5)
2 teaspoons smooth Dijon mustard 
2 tablespoons maple syrup 
2 tablespoons apple cider vinegar 
4 tablespoons nut butter 
olive oil 
Fresh (15)
2 lemons 
1 lime 
2 bananas 
2 white onions 
1 red onion 
6 garlic cloves 
2 thumb-sized pieces ginger 
1 medium carrot 
2 sweet potatoes 
4 handfuls of kale (about 125g / 4.4 oz) 
6 handfuls of spinach (about 200g / 7 oz) 
1 small head broccoli
200g / 8 oz chestnut mushrooms 
small bunch of spring onions 
650ml / 1.1 pints plant-based milk (500ml / 0.9 pints is optional and can be replaced with water, for the nourishing green breakfast smoothie) 
Frozen (2)
100g / 3.5 oz peas 
100g / 3.5 oz edamame beans 
Dried Fruit, Nuts & Seeds (6)
2 teaspoons pumpkin seeds 
40g / 1.4 oz sunflower seeds 
2 tablespoons chia seeds 
2 tablespoons shelled hemp seeds
60g / 2.1 oz cashews 
10g / 0.5 oz sesame seeds 
Dried Herbs & Spices (7)
½ teaspoon smoked paprika 
½ teaspoon ground cumin 
½ teaspoon ground cinnamon
1 tablespoon medium curry powder 
½ teaspoon ground turmeric 
dried red chilli flakes 
sea salt & black pepper 
Tins (5)
3 x 400g / 14 oz tin chickpeas 
1 x 400g / 14 oz tin butter beans 
1 x 400g / 14 oz tin chopped tomatoes 
1 x 400g / 14 oz tin light coconut milk 
1 x 400g / 14 oz tin black beans 
Dry Goods (5)
50g / 1.8 oz red lentils 
150g / 5.3 oz brown rice noodles 
150g / 5.3 oz pasta (we used oat rigatoni)
2 tablespoons porridge oats 
2 tablespoons nutritional yeast 
Jars & Bottles (7)
1 tablespoon tamari 
1 tablespoon brown rice miso paste
2 tablespoons maple syrup 
3 tablespoons nut butter 
4 tablespoons tahini 
3 teaspoons smooth Dijon mustard 
olive oil