Shopping List Week 11

March 16 - 22, 2026

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Theme: Easy & Cozy — Simple family meals from veggie stir-fry and lentil soup to peanut noodles and black bean soup.

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By Product By Day

🥬 Vegetables

Onions (2, for stir-fry, lentil soup & black bean soup)
Garlic (2 bulbs, for stir-fry, lentil soup, peanut noodles, pizza & soup)
Carrots (500g, for lentil soup, peanut noodles, stir-fry & wraps)
Celery (1 bunch, for lentil soup & black bean soup)
Broccoli (1 head, for Monday stir-fry)
Bell peppers (3, for stir-fry, tofu scramble, burrito bowl & pizza)
Mushrooms (250g, for Monday stir-fry)
Sugar snap peas (200g, for Monday stir-fry)
Cucumber (2, for lunch, peanut noodles & cucumber salad)
Tomatoes (4, for lunch, pizza & breakfast)
Kale (1 bunch, for Tuesday lentil soup)
Fresh spinach (1 bag, for smoothie & tofu scramble)
Mixed greens (for salads & wraps)
Green beans (300g, for Wednesday salmon)
Potatoes (500g, for Wednesday mashed potatoes)
Avocados (3, for smoothie, guacamole, breakfast & soup)
Fresh ginger (for peanut noodles & stir-fry sauce)

🍎 Fruit

Bananas (6, for smoothie, toast & oatmeal)
Blueberries (1 punnet, for Friday oatmeal)
Lemons (3, for salmon, dressing & peanut sauce)
Limes (3, for burrito bowl & black bean soup)
Apple (1, for overnight oats)

🌾 Grains & Bread

Rolled oats (500g, for breakfast & overnight oats)
Basmati rice (500g, for stir-fry & burrito bowl)
Udon or rice noodles (250g, for Thursday peanut noodles)
Sourdough bread (2 loaves, for toast, soup & lunch)
Wholemeal bread (1 loaf)
Wholemeal wraps (8, for Thursday lunch & Sunday lunch)
Naan bread or flatbread dough (for Friday pizza)
Tortilla chips (for burrito bowl & black bean soup)

🫘 Beans & Legumes

Green lentils (200g, for Tuesday lentil soup)
Black beans (3 cans, for burrito bowl & black bean soup)
Edamame (frozen, 200g, for Thursday)

🐟 Fish

Salmon fillets (2 portions, for Wednesday)

🥛 Dairy & Alternatives

Tofu (firm, 2 packs of 400g, for stir-fry, peanut noodles & tofu scramble)
Oat milk (unsweetened, 1L, for smoothie & oatmeal)

🥜 Nuts & Seeds

Peanut butter (100% peanuts, for breakfast, toast & peanut sauce)
Walnuts (100g, for overnight oats)
Flaxseed (for Friday oatmeal)
Chia seeds (for Wednesday toast)
Sesame seeds (for stir-fry garnish)
Peanuts (crushed, for peanut noodles garnish)

🧂 Herbs & Spices

Fresh cilantro (1 bunch, for burrito bowl & black bean soup)
Fresh thyme (for lentil soup)
Fresh parsley (for lentil soup)
Fresh basil (for pizza & peanut noodles)
Fresh mint (for peanut noodles)
Cinnamon (for overnight oats)
Cumin (for lentil soup & black bean soup)
Red pepper flakes / chili flakes

🫙 Sauces & Other

Extra virgin olive oil (good quality)
Soy sauce (for stir-fry & peanut sauce)
Toasted sesame oil (for stir-fry & peanut sauce)
Rice vinegar (for stir-fry & peanut sauce)
Hummus (for lunch & wraps)
Tomato sauce / passata (for pizza)
Fire-roasted diced tomatoes (canned, for lentil soup)
Olives (for Friday pizza)
Salsa (for burrito bowl)
Sriracha or hot sauce (for peanut noodles & black bean soup)
Cornstarch (for stir-fry sauce)
White wine vinegar (for lentil soup)
Brown sugar (for stir-fry sauce & peanut sauce)
Vegetable broth (for lentil soup & black bean soup)
Maple syrup (for oatmeal)

📅 Monday March 16

🌅 Breakfast: Oatmeal with peanut butter, banana and maple syrup

Rolled oats
Peanut butter
Banana
Maple syrup

🥗 Lunch: Bread with hummus, cucumber and tomato

Wholemeal bread
Hummus
Cucumber
Tomato

🍽️ Dinner: Vegetable stir-fry with broccoli, bell pepper, mushrooms and crispy tofu over rice

Broccoli
Bell pepper
Mushrooms
Sugar snap peas
Tofu (firm)
Basmati rice
Soy sauce
Sesame oil
Fresh ginger
Cucumber (for salad)

📅 Tuesday March 17

🌅 Breakfast: Green smoothie with avocado, banana and spinach

Avocado
Banana
Spinach
Oat milk

🥗 Lunch: Leftover vegetable stir-fry with rice

Leftovers from Monday (no extra shopping)

🍽️ Dinner: Lentil soup with kale, carrot and cumin

Green lentils
Kale
Carrots
Celery
Onion
Garlic
Fire-roasted diced tomatoes (canned)
Fresh thyme
Vegetable broth
Sourdough bread

📅 Wednesday March 18

🌅 Breakfast: Toast with peanut butter, banana and chia seeds

Wholemeal bread
Peanut butter
Banana
Chia seeds

🥗 Lunch: Leftover lentil soup with bread

Leftover lentil soup from Tuesday (no extra shopping)

🍽️ Dinner: Pan-seared salmon with lemon, steamed green beans and mashed potatoes

Salmon fillets
Lemon
Green beans
Potatoes
Mixed greens (for salad)

📅 Thursday March 19

🌅 Breakfast: Overnight oats with grated apple, cinnamon and walnuts

Rolled oats
Apple
Cinnamon
Walnuts

🥗 Lunch: Wrap with hummus, carrot sticks and lettuce

Wholemeal wraps
Hummus
Carrot sticks
Lettuce

🍽️ Dinner: Peanut noodles with tofu, cucumber and carrot

Udon or rice noodles
Tofu (firm)
Cucumber
Carrot
Peanut butter (for peanut sauce)
Soy sauce
Edamame (frozen)
Fresh mint & basil

📅 Friday March 20

🌅 Breakfast: Oatmeal with blueberries, flaxseed and maple syrup

Rolled oats
Blueberries
Flaxseed
Maple syrup

🥗 Lunch: Leftover peanut noodles with extra vegetables

Leftover peanut noodles from Thursday (no extra shopping)

🍽️ Dinner: Pizza night! Flatbread pizza with tomato sauce, vegetables and olives

Naan bread or flatbread dough
Tomato sauce / passata
Bell pepper
Olives
Fresh basil
Mixed greens (for salad)

📅 Saturday March 21

🌅 Brunch: Tofu scramble with bell pepper, spinach and sourdough toast

Tofu
Bell pepper
Spinach
Sourdough bread

🥗 Lunch: Leftover pizza with extra salad

Leftover pizza from Friday (no extra shopping)

🍽️ Dinner: Vegan burrito bowl with cilantro-lime rice, black beans and guacamole

Basmati rice
Black beans (canned)
Avocado (for guacamole)
Lime
Fresh cilantro
Salsa
Tortilla chips

📅 Sunday March 22

🌅 Breakfast: Bread with avocado, tomato and chili flakes

Bread
Avocado
Tomato
Chili flakes

🥗 Lunch: Leftover burrito bowl as a wrap

Wholemeal wraps
Leftover burrito bowl from Saturday

🍽️ Dinner: Vegan black bean soup with cumin, lime and avocado

Black beans (2 cans)
Onion
Garlic
Celery
Carrot
Cumin
Lime
Vegetable broth
Tortilla chips
Sourdough bread

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