Week 1 Grocery List

Week 1 Grocery List

Week 1 | Week 2 | Week 3

 

Below is a grocery list for all of the recipes in week 1. If you’re cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider eating off of the recipe for a few days. In this program, there is no calorie limit. Eat until you are full—and be aware that might mean eating larger portions than you are used to.

Remember to consult your spice rack before visiting the grocery store!

Are you using the meal plan exactly as it’s laid out with no changes for the next three weeks? Then use our complete grocery list.

 

DAY 1 Recipes:

Cinnamon Apple Oatmeal
Makes 2 1-cup servings

  • 1 cup old-fashioned or quick-cooking oats
  • 2/3 cup apple juice concentrate
  • 1 1/3 cups water
  • 1/2 teaspoon cinnamon
  • 1/2 cup raisins or currants (optional)

Barbecue-Style Portobellos
Makes 2 servings

  • 2 large portobello mushrooms
  • 1/2 cup vegetable juice
  • 1/4 cup apple juice concentrate
  • 1/2 cup roasted red peppers
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon seasoned rice vinegar
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper

Quinoa Pilaf
Makes 8 servings

  • 1 yellow or red onion, chopped
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrot
  • 1 tablespoon minced garlic
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 2 cups dry quinoa, washed and dried
  • 3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or unsalted broth)

Additional Menu Items:

  • 1 cup of vegan soup (McDougall's or Amy's)
  • Slice of whole-grain pita bread
  • Small side salad at lunch
  • Red or green bell pepper strips for snack
  • Hummus for snack


DAY 2 Recipe:

Lentil Artichoke Stew
Makes 6 servings

  • 1/4 cup vegetable broth
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper (optional)
  • 3 - 4 tablespoons freshly squeezed lemon juice
  • 1 1/2 cups quartered canned or thawed frozen artichoke hearts (see notes)
  • 2 24-ounce cans chopped fire-roasted tomatoes, undrained, or 6 cups chopped fresh tomatoes plus 1 cup tomato juice
  • 1 bay leaf
  • 1 cup dry red lentils
  • 2 cups water
  • 1 teaspoon ground coriander
  • 2 teaspoons ground cumin
  • 2 large garlic cloves, minced or pressed
  • 1 onion, chopped
  • 1/4 teaspoon ground black pepper

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Carrots for snack
  • Apple for snack
  • Rice cakes for snack


DAY 3 Recipes:

Quickie Quesadillas
Makes 8 servings

  • 8 corn tortillas
  • 1/2 cup chopped green onions
  • 1/2 cup chopped tomatoes
  • 1/2 - 1 cup salsa

Red Pepper Hummus (makes about 2 cups):

  • 1 15-ounce can garbanzo beans, drained
  • 1/2 cup water-packed roasted red peppers (about 2 peppers)
  • 2 tablespoons tahini (sesame seed butter)
  • 3 tablespoons lemon juice
  • 1 garlic clove (or more to taste)
  • 1/4 teaspoon ground cumin

Mexican Corn Salad
Makes 6 servings

  • 1 15-ounce can corn, drained
  • 1 large cucumber, peeled and diced
  • 1/2 cup finely chopped red onion
  • 1 medium red bell pepper, seeded and finely diced
  • 1 medium tomato, seeded and diced
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons seasoned rice vinegar
  • 2 tablespoons cider vinegar or distilled vinegar
  • 1 tablespoon lemon or lime juice
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/8 teaspoon cayenne pepper

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Air-popped popcorn for snack
  • Vegetable crudité for snack (eg, sliced bell peppers, cucumber, carrots, etc.)
  • Curry powder or nutritional yeast sprinkled on popcorn for snack

 

DAY 4 Recipe:

Chickpea Salad Rolls
Makes 4 servings

  • 1 1/2 cups cooked or canned chickpeas, rinsed or drained
  • 1/2 cup finely chopped or grated carrot
  • 1/2 cup finely chopped celery
  • 3 green onions, chopped
  • 2 to 3 tablespoons fat-free or low-fat vegan mayonnaise
  • 1 tablespoon stone-ground mustard
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 large romaine lettuce leaves
  • 1 medium tomato sliced, or 6 to 8 cherry tomatoes, cut in half

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Hummus (store-bought or leftover from last night’s dinner)
  • Pita and veggies for snack

 

DAY 5 Recipe:

Zippy Yams and Bok Choy
Makes 4 servings

  • 2 small yams, cut into bite-size chunks
  • 1 onion, quartered and sliced
  • 2 large garlic cloves, minced
  • 1 tablespoon vegetarian Worcestershire sauce
  • 1/2 teaspoon Thai chili paste
  • 2 small heads bok choy, finely sliced
  • Juice of 1/2 lemon

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • DIY salad bowl
  • Fresh berries for snack

 

DAY 6 Recipe:

Chocolate Mousse
Makes 10 servings

  • 1 cup semi-sweet vegan chocolate chips
  • 1 cup nondairy milk, such as soy milk or rice milk
  • 2 12.3-ounce packages low-fat silken tofu
  • 1 teaspoon vanilla extract
  • 10 strawberries, sliced
  • 10 mint sprigs for garnish (optional)

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Frozen mango chunks for snack
  • DIY Dinner Bowl

 

DAY 7 Recipe:

Costa Rican Rice and Beans (Gallo Pinto)
Serves 2

  • 1/2 onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 7/8 cup water
  • 1/4 teaspoon salt
  • 1/2 cup rice
  • 3/4 cup cooked black beans, rinsed
  • Hot sauce to taste

Additional Menu Items:

  • Oatmeal or cereal for breakfast with fruit
  • Oranges and raisins for snack