Food 4 min read
Printable Weekly Shopping Lists
Each list lines up with a week of the 30-day meal plan and is sorted by aisle, so you are not zigzagging across the store. Print the page and take the lists with you, or check items off on your phone.
Buy these once. The pantry staples below carry you through the whole month. Everything after is the week-by-week fresh shopping that matches the meal plan.
Pantry staples (buy once)
Oils and condiments
- Olive oil
- Soy sauce or tamari
- Maple syrup
- Peanut butter
Aromatics
- Garlic
- Onions
Spices
- Salt and pepper
- Curry powder
- Cumin
- Paprika
- Chili powder
- Cinnamon
- Turmeric
- Kala namak (black salt, for eggy tofu)
Seeds and extras
- Nutritional yeast
- Ground flaxseed
- Chia seeds
- Your B12 supplement
Week 1: Easy Foundations
See Week 1 meals →Produce
- Bananas (1 bunch)
- Apples (4-5)
- Oranges (3)
- Berries (1-2 pints)
- Avocados (4)
- Baby spinach (1 large bag)
- Mixed salad greens (1 bag)
- Carrots (1 bag)
- Cucumber (2)
- Tomatoes (3)
- Sweet potatoes (2)
- Russet potatoes (2)
- Bell peppers (3)
- Yellow onion and garlic
Canned and jarred
- Black beans (3 cans)
- Chickpeas (3 cans)
- White or cannellini beans (1 can)
- Lentils (2 cans or dry)
- Marinara or pasta sauce (1 jar)
- Diced tomatoes (2 cans)
- Coconut milk (1 can)
- Corn (1 can)
- Salsa (1 jar)
- Hummus (1 tub)
Grains and dry
- Rolled oats
- Spaghetti
- Rice (brown or white)
- Whole-wheat tortillas
- Corn tortillas
- Whole-grain bread
- Whole-grain crackers
- Almonds and trail mix
- Dates
- Pancake mix or flour
Fridge and freezer
- Firm tofu (1 block)
- Veggie burger patties
- Frozen stir-fry veg mix
- Frozen edamame
- Plant milk (soy or oat, half gallon)
- Soy or coconut yogurt
- Granola
- Tahini
- Dark chocolate
Week 2: Global Flavors
See Week 2 meals →Produce
- Bananas (1 bunch)
- Mango (fresh or frozen)
- Berries (1 pint)
- Avocados (3)
- Limes (3) and a lemon
- Fresh parsley and cilantro
- Spinach and salad greens
- Cucumber and tomatoes
- Broccoli or mixed veg
- Mushrooms (1 pack)
- Apples (2)
- Onion, garlic, ginger
Canned and jarred
- Chickpeas (2 cans)
- Black beans (2 cans)
- Red lentils (dry)
- Coconut milk (2 cans)
- Diced tomatoes (1 can)
- Enchilada or red sauce (1 can)
- Green curry paste
- Olives
- Hummus (1 tub)
Grains and dry
- Rice noodles
- Quinoa
- Rice
- Pita bread
- Tortillas
- Oats
- Naan (often vegan; check the label)
- Nori sheets
- Roasted peanuts
- Walnuts and granola
Fridge and freezer
- Firm tofu (2 blocks)
- Falafel (frozen or boxed mix)
- Frozen edamame
- Plant milk (half gallon)
- Vegan shredded cheese
- Soy or coconut yogurt
- Frozen berries (for smoothies)
- Tamari or soy sauce
Week 3: Comfort and Batch-Cook
See Week 3 meals →Produce
- Bananas (1 bunch)
- Apples (3) and berries
- Avocados (3)
- Russet potatoes (5-6)
- Carrots and celery
- Broccoli (2 heads)
- Bell peppers (2)
- Spinach or greens
- Cabbage or slaw mix
- Mushrooms (optional)
- Onions and garlic
Canned and jarred
- Kidney beans (1 can)
- Black beans (1 can)
- Pinto beans (1 can)
- White beans (1 can)
- Brown or green lentils (dry)
- Diced and crushed tomatoes (3 cans)
- Tomato paste
- Jackfruit in brine (1-2 cans)
- BBQ sauce and salsa
- Guacamole or avocados
Grains and dry
- Pasta (2 boxes)
- Rice
- Oats
- Flour and baking powder (for muffins)
- Burger or sandwich buns
- Tortilla chips
- Popcorn kernels
- Cashews (raw, for cream)
- Almonds and trail mix
Fridge and freezer
- Firm tofu (2 blocks)
- Teriyaki sauce
- Vegan cheese (shredded)
- Plant milk (half gallon)
- Flatbread or pizza crust
- Frozen peas and corn
- Soy or coconut yogurt and granola
- Dark chocolate
Week 4: Confident Cook
See Week 4 meals →Produce
- Bananas and berries
- Apples (2)
- Avocados (3)
- Bell peppers (4, for stuffing)
- Cauliflower (1 head)
- Potatoes (4-5)
- Large portobello mushrooms (2)
- Mixed salad veg and greens
- Cabbage or slaw mix
- Kale or chard
- Onions, garlic, ginger
Canned and jarred
- Chickpeas (3 cans)
- Black beans (2 cans)
- Brown or green lentils (dry)
- Crushed tomatoes (2 cans)
- Coconut milk (1 can)
- Tikka masala or curry sauce (1 jar)
- Pasta sauce (1 jar)
- Hummus and salsa
Grains and dry
- Rice
- Pasta
- Quinoa
- Oats
- Panko breadcrumbs (for tofu katsu)
- Tortillas
- Popcorn and dark chocolate
- Mixed nuts and seeds
Fridge and freezer
- Firm and extra-firm tofu (2)
- Plant milk (half gallon)
- Vegan butter
- Vegan cheese and pizza crust
- Pancake or waffle mix
- Vegan ice cream
- Soy or coconut yogurt and granola
Lists in hand? Open the 30-day plan and start with Day 1. Missing an ingredient at the store? The swap guide covers what to grab instead.