Week 5 Grocery List

Everything you need for this week’s five plant-based dinners, each serving approximately four. Quantities combine ingredients across all five recipes. Check your pantry before shopping; optional ingredients and substitutions are listed separately.Everything you need for all 5 dinners — organized to make shopping easy.

🥬 PRODUCE

Mushrooms — 1.05 kg (approximately 2⅓ lb)

  • Baby spinach — approximately 210 g (7 cups)

  • Broccoli — approximately 300 g (4 cups florets)

  • Yellow onions — 1 medium and 1 large

  • Carrots — 2 medium

  • Celery — 2 stalks

  • Green bell pepper — 1 large

  • Garlic — 18 cloves, approximately 2–3 bulbs

  • Russet potatoes — approximately 900 g (2 lb)

  • Romaine lettuce — 2 cups shredded

  • Cucumber — 1 cup diced

  • Fresh tomatoes — 1 cup diced

  • Red onion — ¼ cup thinly sliced

  • Green onions — 3

  • Fresh ginger — 2 tsp grated

  • Orange — 1, for zest

  • Lemons — 2–3, to provide 5 tbsp (75 mL) juice

  • Fresh parsley — 1 small bunch

🥫 PANTRY

Dry penne or rigatoni — 340 g (12 oz)

  • Dry long-grain white rice — 1 cup (185 g)

  • Large vegan pita breads — 4

  • Vegan hoagie or submarine rolls — 4

  • Chickpeas — 2 cans, 540 mL each

  • White beans — 2 cans, 540 mL each

  • Diced tomatoes — 1 can, 398 mL

  • Tomato paste — 2 tbsp (30 mL)

  • Low-sodium vegetable broth — 3½ cups (875 mL)

  • Orange juice — ¾ cup (180 mL)

  • Raw cashews — ½ cup

  • Tahini — ¼ cup (60 mL)

  • Nutritional yeast — ¼ cup plus 2 tbsp (6 tbsp total)

  • Cornstarch — ¼ cup (4 tbsp)

  • Olive oil — 7 tbsp (105 mL)

  • Neutral cooking oil — 2 tbsp (30 mL)

  • Reduced-sodium soy sauce — 5 tbsp (75 mL)

  • Maple syrup — 2 tbsp (30 mL)

  • Rice vinegar — 1 tbsp (15 mL)

  • Vegan Worcestershire sauce — 1 tbsp (15 mL)

  • Sesame seeds — 1 tbsp, optional

🧊 REFRIGERATED

Extra-firm tofu — 2 blocks, 350–400 g each

  • Plain unsweetened plant milk — 2½ cups (625 mL); soy milk works for both recipes

  • Vegan cheese — 8 slices, approximately 160 g (5½ oz)

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🌿 HERBS & SEASONINGS
☐ Italian seasoning

    • Italian seasoning — 2 tsp

    • Smoked paprika — 2½ tsp

    • Ground cumin — 1 tsp

    • Dried oregano — ½ tsp

    • Dried thyme — ½ tsp

    • Garlic powder — ½ tsp

    • Salt — approximately 1¾ tsp, plus extra to taste

    • Black pepper — 1¼ tsp

    • Red pepper flakes — ¾ tsp total, optional

    • Fresh basil — optional garnish for the soup