The Ultimate Plant-Based 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.

Fruit, Veg & Bread (27)
1 mango 
3 lemons 
1 lime 
1 bunch fresh basil (25g) 
1 bunch fresh mint (25g) 
1 bunch flat leaf parsley (25g) 
1 bunch coriander (cilantro) (25g) 
1 banana 
1 apple 
1 pear 
1 small pomegranate or small packet of pomegranate seeds 
2 small red onions
2 medium white onions 
1 small thumb-size piece fresh ginger 
1 small bulb garlic (5 cloves)
200g / 8 oz. cavolo nero (lacinato kale)
150g / 5 oz. cherry tomatoes 
40g / 1.4 oz. green olives 
1 small bag spinach ( 2 handfuls / 60g / 3 oz.)
1 small head  cauliflower 
1 small red chili 
1 small ripe avocado 
2 plum tomatoes 
3 medium carrots 
2 medium beetroots (beets)
1 medium head broccoli 
5 slices sourdough bread
Fridge  (4)
1 small pot coconut yoghurt (for 7 tablespoons)
1 block tempeh (200g / 8 oz.)
1 block firm tofu (for 75g / 2.6 oz.)
1 L unsweetened oat or almond milk (for 653ml / 23 fl oz.)
Freezer (3)
135g/ 4.7 oz. frozen peas 
130g/ 4.5 oz.  frozen edamame 
25g/ .8 oz. frozen sweetcorn 
Tins (3)
1 x 400g / 15.5 oz. chopped tomatoes 
1 x 400g / 15.5 oz. butterbeans 
1 x 400g / 15.5 oz. chickpeas 
Dried Herbs and Spices (10)
2 teaspoons ground cinnamon 
1 teaspoon ground cumin 
1 teaspoon hot paprika (or sweet or smoked paprika) 
1 teaspoon ground turmeric 
1 tablespoon cumin seeds 
1 tablespoon fennel seeds 
1 tablespoon coriander seeds 
1 teaspoon sumac 
1 teaspoon curry powder 
2 teaspoons garlic granules (granulated garlic) 
Dried Fruit, Nuts and Seeds (19)
2 tablespoons peanuts 
2 tablespoon pumpkin seeds 
1 tablespoon raisins 
2 tablespoons almonds 
3 tablespoons milled flax seeds 
4 tablespoons sunflower seeds 
3 tablespoons cashews 
5 tablespoons white or/and black sesame seeds 
5 tablespoons hemp seeds 
50g / 1.7 oz. dried apricots 
50g/ ½ cup hazelnuts
45g/ 1.5 oz. rice noodles 
40g/ 1.4 oz. soba noodles 
75g/ 2.6 oz. pasta of your choice
200g / 8 oz. quinoa 
2 tablespoons nutritional yeast 
6 tablespoons porridge oats 
3 sheets nori (about 19-x-22cm / 7-x-8 in.) 
2 tablespoons gram flour (chickpea flour)
Jars and Bottles (10)
1 teaspoon toasted sesame oil 
2 teaspoon sriracha 
1 tablespoon rice vinegar 
3 tablespoons tamari 
2 tablespoons brown miso (or white or yellow miso) 
2 teaspoons rose harissa 
3 tablespoons tahini 
4 tablespoons maple syrup 
1 teaspoon smooth Dijon mustard
2 tablespoon almond or peanut butter 
Other (5)
Bottle of good quality olive oil 
Black pepper 
Chili flakes 
Fine sea salt 
Flaky sea salt
Snacks (12)
2 squares dark/bittersweet chocolate 
3 tablespoons coconut yoghurt 
1 tablespoon white or black sesame seeds 
2 tablespoons almonds 
1 tablespoon milled flax 
1 tablespoon hemp seeds
1 apple
1 banana
60g / 2 oz. raspberries 
30g/ 1 oz. dried apricots 
1 teaspoon tahini 
4 tablespoons almond or peanut butter