Prep Ahead 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 (27)
2 lemons 
2 limes
1 aubergine 
1 orange
2 clementines
1 pear
2 parsnips 
3 carrots 
1 small bunch fresh basil 
1 small bunch fresh coriander
1 large head cauliflower, including the leaves
1 large head broccoli 
1 bag mixed salad leaves 
2 large red onions 
2 white onions 
1 punnet cherry tomatoes 
1 head garlic 
1 pomegranate 
2 large / 3 small sweet potatoes
2 avocados
1 bunch of celery 
4 apples 
1 large bag fresh spinach 
1 bag kale 
2 bananas 
1 small loaf of sourdough
Wholemeal wraps (freeze the rest of the pack for another time)
Fridge  (3)
1.125 litres oat milk
1 tub of coconut yoghurt 
225g firm tofu 
Freezer (2)
300g peas (1 cup / 10 oz)
200g  sweetcorn (1 cup / 10 oz)
Tins (6)
1 x 400g tin black beans (US 1 x 14oz can) 
1 x 400g tin chopped tomatoes (US 1 x 14oz crushed tomatoes)
1 x 400g tin butter beans (US 1 x 14oz can)
1 x 400g tin chickpeas (US 1 x 14oz can)
2 x 400g tins cannellini beans 
1 jar of roasted red peppers 
Dried Herbs and Spices  (12)
1.5 teaspoons of turmeric 
1 teaspoon of chili flakes 
2 bay leaves 
1 teaspoon of dried oregano 
2 teaspoons of ground coriander 
4 teaspoons of ground cumin 
1.5 tablespoons of curry powder 
1 teaspoon of ground cinnamon 
2 tablespoons of dried garlic 
3 teaspoons of smoked paprika 
1 teaspoon of vanilla bean paste
Pinch of sugar
Dried Fruit, Nuts and Seeds (34)
1 tablespoon of dried cranberries, 
2 tablespoons of walnuts 
3 tablespoons of sesame seeds - black, white or a mix
150g cashews ( 1 cup / 5.2 oz)
1 tablespoon of raisins 
2 tablespoons of almonds 
4 tablespoons of pumpkin seeds
5 tablespoons of milled flax
3 tablespoons of hemp seeds
180g quinoa (1 cup / 6.3 oz)
110g porridge oats  ( ¼ cups / 3.8 oz)
1.5 teaspoons of baking powder 
1.5 teaspoons of bicarbonate of soda (US baking soda) 
200g gram flour (US 1 ¼ cups / 7 oz chickpea flour) 
170g plain flour (US all purpose flour 1.3 cup / 6 oz)
3 tablespoons of almond butter 
2 tablespoons of peanut butter 
3 tablespoons of brown miso 
2 nori sheet 
1 tablespoon of tamari (or soy sauce)
2 tablespoons of date syrup (could substitute with maple syrup)
75ml maple syrup (⅓ cup 2.6 oz)
80g tahini (⅓ cup 2.8 oz)
60ml apple cider vinegar (¼ cup 2 oz)
1 tablespoon of red wine vinegar
250ml extra virgin olive oil (1 cup 8.7 oz) 
2 teaspoons of vegetable stock powder 
2 tablespoons of nutritional yeast 
2 tablespoons of granola 
30g dark chocolate
Salt and pepper 
1 small packet of crackers
1 packet pasta of your choice 
1 packet rice noodles