Printable Grocery List (Metric) — 7-Day Whole-Food Vegan Menu (No nightshades, no onion/garlic)
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Ingredients
Instructions
- 1
Preheat oven to 180°C. Lightly oil a loaf tin.
- 2
Cook lentils: combine rinsed red lentils and 600 ml water in a small saucepan. Bring to simmer, reduce heat, cover, and cook ~12–15 minutes until very soft and most water absorbed. Remove from heat and cool slightly.
- 3
Prepare flax "egg": mix ground flaxseed with water, set 5–10 min to gel.
- 4
Toast walnuts in a dry pan briefly until fragrant; chop finely.
- 5
In a large bowl, mash the cooked lentils with a fork or potato masher until mostly broken down but still a bit textured. Add olive oil, grated ginger, cumin, coriander, nutritional yeast, tamari, lemon juice, chopped parsley, chopped walnuts, oats, flax "egg", salt and pepper. Mix thoroughly — texture should hold together when pressed; add a tablespoon of oat flour or more oats if too wet.
- 6
Transfer mixture to the loaf tin, press firmly and smooth top. Score lightly.
- 7
Bake 35–40 minutes until firm and golden on top. Let rest 10 minutes before slicing.
- 8
While loaf bakes: toss cubed butternut with olive oil, za'atar, salt and roast on a baking tray at 200°C for 25–30 minutes until caramelized (can roast simultaneously if oven space allows, reduce loaf temp slightly or start squash earlier).
- 9
Serve slices of loaf with roasted butternut, baby greens, and mustard-tahini drizzle.
- 10
Makes ~6 servings. Refrigerate slices up to 4 days or freeze portions.
- 11
Preheat oven to 200°C. Halve each butternut lengthwise, scoop out seeds, brush flesh with 1 tbsp olive oil, sprinkle salt and pepper. Place cut-side down on a baking tray and roast 25–30 minutes until tender when pierced. Remove and set aside, cut-side up.
- 12
While squash roasts: cook basmati rice. Rinse 180 g rice, combine with 360 ml stock (1:2) in saucepan, bring to boil, lower heat, cover and simmer 10–12 minutes until water absorbed. Fluff and set aside.
- 13
Press tofu well, cube. In a skillet, heat 1 tbsp olive oil over medium heat, add tofu cubes, sprinkle with tamari, cumin and turmeric, cook until golden on sides (~6–8 min). Add chopped mushrooms and sauté until moisture evaporates and mushrooms are browned (~6 min). Season with salt and pepper.
- 14
In a large bowl, combine cooked rice, sautéed tofu and mushrooms, chopped parsley, toasted pine nuts/pumpkin seeds, tahini, lemon juice, and adjust seasoning. Add a splash of stock if mixture seems dry. Taste and adjust tamari, lemon, salt.
- 15
Spoon the filling into
Pantry & Dry Goods
- Rolled oats — 1.5 kg
- Basmati rice — 2.5–3 kg
- Quinoa (optional) — 500 g
- Millet or buckwheat (optional) — 500 g
- Red lentils (split) — 800 g
- Green mung beans (whole) — 800 g
- Chickpeas (dried or canned) — 400 g dried or 4 × 400 g cans
- Almonds — 300 g
- Walnuts — 300 g
- Pumpkin seeds — 200 g
- Sunflower seeds — 200 g
- Chia seeds — 200 g
- Flaxseed (whole or ground) — 200 g
- Tahini — 350–500 g
- Nut butters (peanut / almond / tahini) — 500 g total
- Raisins / dried fruit — 200 g
- Dates — 200 g
- Canned full-fat coconut milk — 3 × 400 ml
- Olive oil — 500 ml
- Toasted sesame oil — 150 ml
- Tamari or coconut aminos — 250–300 ml
- Maple syrup — 250–300 ml
- Nutritional yeast — 150 g
- Vegetable stock powder or cubes (no onion/garlic) — enough for ~8–10 L stock
- Oat or other plant milk — 3–4 L
- Sourdough bread — 2–3 loaves (or enough for daily toast)
- Baking essentials: baking powder, bicarbonate of soda, plain flour or oat flour — 500 g
- Salt, black pepper
- Spices: turmeric, cumin seeds, ground cumin, ground coriander, smoked or regular paprika (optional—avoid if considered nightshade), za'atar, cinnamon, cardamom, mustard seeds, fennel seeds, dried oregano, dried thyme
- Canned or jarred roasted red peppers (optional, small jar) — 1 jar
Fresh Produce
- Butternut squash — 3–4 medium (about 4–6 kg total)
- Tofu (firm) — 1.5–2 kg total (divide across week)
- Apples — 12–16
- Bananas — 12–16
- Spinach — 500–800 g
- Kale or other hearty greens — 400–600 g
- Mixed salad greens / arugula — 300–400 g
- Carrots — 1.5–2 kg
- Celery — 4–6 stalks
- Cucumber — 4–6
- Mushrooms — 800 g
- Zucchini — 6
- Pears — 4–6
- Lemons — 10
- Fresh ginger — 200–300 g
- Fresh herbs: parsley, cilantro, mint (bunches of each)
- Brussels sprouts — 600–800 g
- Beets (or pre-shredded beet) — 4–6
- Pears or other seasonal fruits for salads/snacks — 4–6
- Avocados — 6–8 (for toasts and bowls)
- Spring onions substitute: chives or leek greens (optional, avoid if you want no alliums at all)
- Celery root or fennel (optional) — 1–2 bulbs
Refrigerated
- Plant yogurt (unsweetened) — 1–2 tubs (500–750 g)
- Plant-based butter or margarine (optional) — 250 g
Frozen (optional)
- Frozen peas — 500 g
- Frozen berries — 500 g
Other
- Pine nuts or toasted seeds (for stuffed squash) — 150 g
- Tamari-marinate supplies: extra-virgin olive oil, maple, lemon
