Week - 3 Grocery List
Everything you need for all 5 dinners — organized to make shopping easy.
🥬 PRODUCE
☐ 3 small yellow onions
☐ 11 cloves garlic
☐ 1 large head cauliflower
☐ 6 cups broccoli florets
☐ 2 red bell peppers
☐ 1 large carrot
☐ 2 cups baby spinach
☐ 1 large tomato
☐ ½ small red onion
☐ 1 avocado
☐ 1 lemon
☐ 1 lime (optional for serving)
☐ 5 green onions
☐ 1 small piece fresh ginger
☐ 1 bunch fresh parsley
☐ 1 bunch fresh cilantro
☐ Fresh dill (or use parsley for the dressing)
☐ 2 cups shredded lettuceal
🥫 PANTRY
☐ 1½ cups dry orzo
☐ 6 cups dry short pasta, such as penne or rotini
☐ Rice — enough for 6 cups cooked
☐ 1 can (540 mL / 19 oz) chickpeas
☐ 1 can (540 mL / 19 oz) black beans
☐ 1 can (796 mL / 28 oz) crushed tomatoes
☐ 1 cup corn, frozen or canned
☐ ¾ cup all-purpose flour
☐ 1 cup panko breadcrumbs
☐ 2 tbsp + 1 tsp cornstarch
☐ Nutritional yeast — about ½ cup
☐ Low-sodium vegetable broth — about 5½ cups
☐ Low-sodium soy sauce or tamari — about ½ cup
☐ Maple syrup — about 6 tbsp
☐ Rice vinegar — 3 tbsp
☐ Sesame oil — about 3 tbsp
☐ Olive oil — 2 tbsp
☐ Gochujang — 1 tbsp
☐ Hoisin sauce — 1 tbsp
☐ Salsa — ½ cup
☐ Buffalo-style hot sauce — ½ cup
☐ Tomato paste — 2 tbsp
☐ Taco seasoning — 2 tbsp
☐ Sesame seeds — 2 tbsp
☐ 8 small flour tortillas
🧊 REFRIGERATED
☐ 1 block (450 g / 16 oz) extra-firm tofu
☐ 400 g (14 oz) plant-based “beef” strips or pieces
☐ Unsweetened plant-based milk — about 1¼ cups
☐ Vegan mayonnaise — ½ cup
☐ Vegan sour cream (optional for Taco Pasta)
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🌿 HERBS & SEASONINGS
☐ Italian seasoning
☐ Garlic powder
☐ Onion powder
☐ Smoked paprika
☐ Salt
☐ Black pepper
☐ Red pepper flakes (optional)