Plant-Based for Beginners 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 avocados 
¼ head red cabbage 
200g / 8 oz. baby leaf spinach
2 medium sweet potatoes
2 medium carrots
1 red bell pepper
200g / 8 oz. cherry tomatoes
2 small / 1 medium potato (weighing 75g / 2.6 oz.) 
125g/ 4.3 oz. chestnut mushrooms 
Small head garlic (you will need 6 cloves total) 
Small thumb-size piece ginger 
2 medium red onions 
3 small white onions 
Small bunch spring onions
1 red chili 
1 plum tomato 
2 small heads baby gem lettuce
50g / 1.7 oz. fresh basil 
Small bunch fresh mint 
Small bunch fresh coriander 
4 lemons 
2 limes 
2 kiwis 
3 eating apples 
1 mango 
7 slices/ 1 loaf good quality bread 
Fridge (3)
275ml / 9.6 oz. oat milk 
115g / 4 oz. coconut yoghurt 
300g / 10 oz. tofu 
Tins (5)
1 x 400g / 14 oz. tin butterbeans 
1 x 400g / 14 oz. tin chickpeas / garbanzo beans
1 x 400g / 14 oz. tin chopped tomatoes 
1 x 400g / 14 oz. tin cannellini beans 
2 x 400g / 14 oz. tin green or brown lentils 
Dried Fruits, Nuts and Seeds (7)
5 dried apricots 
20g / 0.7 oz. cashews 
45g/ 1.5 oz. walnuts 
2 tablespoons chia seeds 
80g / 2.8 oz. milled flax seeds 
100g / 3.5 oz. sunflower seeds 
115g / 4 oz. pumpkin seeds 
Dried Herbs and Spices (7)
2 teaspoons ground cumin 
Pinch of red chili flakes 
2 teaspoons ground cinnamon 
1 teaspoon dried oregano 
½ teaspoon dried thyme 
1 teaspoon curry powder 
1 teaspoon paprika 
Dry Goods (7)
150g / 5.2 oz brown basmati rice 
225g/ 7.8 oz. porridge oats 
75g / 2.6 oz. pasta 
2 teaspoons coconut sugar 
½ teaspoon baking powder 
½ teaspoon bicarbonate of soda / baking soda 
60g/ 2 oz. gram flour / chickpea flour 
Jars and Bottles  (7)
1 jar good quality olive oil 
115ml / 4 fl oz. tahini 
30ml / 1 fl oz. maple syrup 
2 teaspoons coconut oil (for frying)
Drop of vanilla paste 
30g /1 oz. almond butter
15g almond butter or peanut butter 
Freezer (2)
160g/ 5.6 oz. frozen peas 
Small handful mixed berries 
Snacks (13)
60g / 2 oz. chia seeds 
60g / 2 oz. milled flax seeds 
90g/ 3 oz. raspberries, fresh or frozen 
450ml/ 15 fl oz.  almond or oat milk 
30g / 1 oz. coconut yoghurt 
30g/ 1 oz. / 2 squares dark chocolate 
4 bananas 
1 apple 
Pinch of ground cinnamon 
Drizzle of maple syrup 
20g/ 0.7 oz. peanut butter 
30g / 1 oz. peanut butter or almond butter 
10g / 0.3 oz. almond butter 
Other (1)
500ml / 17 fl. Oz. vegetable stock