Easy Weekday Plant-Based Meal Plan + Shopping List
 
 
This shopping list covers 5 days of Breakfast, Lunch and Dinner for 2 people plus the Chocolate Chip Cookie Dough Dip for snacking and the Frozen Strawberry-Balsamic Souffle for a treat. Double the quantities in this shopping list if you are serving 4 people.
Author:
Serves: 2 people
Ingredients
Vegetables & Herbs
  • 1 ¼ pounds golden beets
  • 1½ pounds Yukon gold potatoes
  • 1 pound button mushrooms (can be pre-sliced)
  • 14 ounces portobello mushrooms
  • 12 ounces asparagus
  • 8 ounces green beans
  • 2 small + 3 medium carrots
  • 2 small cucumbers
  • 1 medium butternut squash
  • 1 red bell pepper
  • 1 crown broccoli
  • 1 medium red onion
  • 1 small yellow onion
  • 1 large head red or green leaf lettuce
  • 2 cups kale or spinach leaves (or a 5-ounce package)
  • ½ cup cherry tomatoes
  • ½ cup frozen peas
  • 1 head garlic
  • 1 piece fresh ginger
  • 1 medium banana pepper
  • 1 bunch green onions or chives
  • 1 bunch fresh parsley
  • 1 small bunch fresh dill (optional; can use dried)
  • Additional in-season vegetables for snacking
Fruit
  • 3 navel oranges, peeled*
  • 2 bananas
  • 2 lemons
  • 1 pint fresh strawberries
  • 1 pint fresh blueberries
  • Additional in-season fruit for snacking
Non-Dairy Case
Spices (1 small jar each will cover it)
  • black pepper
  • cardamom, ground
  • cayenne pepper
  • cinnamon, ground
  • cloves, ground
  • garlic powder
  • ginger
  • Greek seasoning (make sure it’s dairy-free!)
  • nutmeg, ground
  • onion powder
  • oregano
  • red pepper flakes (optional)
  • rosemary
  • sage (or a small bunch of fresh sage leaves)
  • salt
  • thyme
  • turmeric
Baking Goods
  • 2 ¼ cups rolled oats
  • 2 cups gluten-free or wheat all-purpose flour
  • ¾ cup coconut sugar
  • ¼ cup powdered sugar
  • 3 tablespoons cornstarch
  • 1 10-ounce bag dairy-free mini chocolate chips
  • 1 package baking powder
  • 1 package baking soda
  • 1 8-ounce bottle maple syrup
  • 1 1-ounce vanilla extract
Other Pantry
  • 1 quart regular vegetable broth
  • 1 quart low-sodium vegetable broth
  • 1 pound whole grain dried linguine noodles (gluten-free, if needed)
  • 3 15-ounce cans chickpeas
  • 1 15-ounce can white beans
  • 1 bottle white wine (for the pot & the cook!)
  • 1 16-ounce bottle balsamic vinegar or glaze
  • 1 16-ounce bottle olive oil
  • 1 16-ounce grapeseed oil (or other neutral-tasting oil)
  • 1 8-ounce tub coconut oil
  • 1 8-ounce jar dijon mustard
  • 1 11-ounce package full-fat coconut milk (like So Delicious Culinary)
  • 1 10-ounce bottle soy sauce or wheat-free tamari
  • 1 16-ounce jar creamy almond butter or sunflower seed butter
  • 1 8-ounce jar creamy cashew butter
  • 1 8-ounce jar seedless strawberry jam
  • 1 box chai tea bags
  • 1 16-ounce tub vanilla plant-based protein powder
  • 1 small bag pretzels (gluten-free, if needed)
  • 1 cup pecans
  • ½ cup uncooked quinoa
  • ¼ cup shelled hemp seeds
  • ¼ cup raw coconut flakes or shreds
  • 2 tablespoons chia seeds
  • 1 ½ tablespoons nutritional yeast
Other Fresh
  • 25 wonton wrappers
  • 4 pita pockets (gluten free, if needed)
  • 1 package vegan bacon
  • 1 tub So Delicious Dairy Free Original CocoWhip (freezer section)
  • 1 package dairy-free parmesan (optional)
  • 1 lb baked tofu
Instructions
  1. Print or copy this plant-based meal plan shopping list and cross off whatever you already have on hand!
  2. Note that most of the produce and potential bulk items are listed with exact quantities. However, the items that we typically buy pre-packaged (spices, herbs, dairy alternatives, oil, etc) are listed in the package size you will need to cover everything. Expect some leftover supplies to use in the future!
Recipe by Go Dairy Free at https://www.godairyfree.org/news/plant-based-meal-plan