Amy’s Kitchen, Natural and Organic Foods

decrease text size increase text size

Vegan Diet Plan: Shopping List

Week One

Items shown reflect purchases for the 1500 calorie plan. This shopping list reflects items listed in the Amy’s Meal Plan. If you would prefer to make any substitutions, please do so by consulting the list of alternative food options. Make sure to substitute similar items (such as a different burrito). To follow the 1800 calorie plan, please purchase the additional items at the end of this list.

AMY’S KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise:
• Amy’s Breakfast Burrito
• Amy’s Brown Rice and Veggies Bowl No Gluten Added

• Amy's Tamale Pie •  Amy's Split Pea Soup (or LIS) No Gluten Added
• Amy’s All American Veggie Burger
• Amy’s Mild Salsa No Gluten Added
• Amy’s Tofu Scramble No Gluten Added
• Amy’s Teriyaki Wrap
• 2 x Amy’s Black Bean Enchilada Whole Meal No Gluten Added
• Amy’s Strawberry Toaster Pop
• Amy’s Brown Rice, Black Eyed Peas & Veggies Bowl No Gluten Added
• Amy’s Roasted Vegetable Tamale (2) No Gluten Added
• Amy’s Tofu Scramble in a Pocket Sandwich
• Amy’s Vegetable Barley Soup No Gluten Added
• Amy’s Bistro Burger No Gluten Added
• Amy’s Indian Vegetable Korma No Gluten Added
• Amy’s Chili with Vegetables No Gluten Added
• Amy’s Tuscan Bean & Rice Soup No Gluten Added
• Amy’s Shepherd’s Pie (Non-Dairy) No Gluten Added

 


FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

• 1 tangerine or small orange
• 2 small pears
• 1 cup carrot sticks
• 2 cups celery, sliced (4 stalks)
• 1 onion
• 1 3/4 cup cucumber, sliced
• 1 bunch of cilantro
• 2 cups spinach
• 14 1⁄2 cups salad greens
• 2 medium tomatoes
• 1 medium peach
• 1 cup strawberries
• 2 medium apples
• 3 cups vegetables of your choice: green or red pepper, cucumber, onion


DAIRY

Purchase organic when possible.

• 1 gallon non fat dairy free milk
• 1 1/2 ounces vegan cheese, (preferably reduced fat)
• 6 cups of soy yogurt (4 if you choose to have milk)
• 4 ounces of orange juice
• 1 bag of frozen organic strawberries
• 1 bag of frozen organic blueberries


PANTRY ITEMS

• whole wheat tortillas (such as Alvarado St)
• small corn tortillas
• oatmeal
• rice cakes (such as Lundberg)
• whole grain rye crackers
• whole wheat bread
• chapatti (or just use tortilla)
• small container of raisins
• balsamic vinegar or raspberry vinegar
• lemon juice
• cinnamon
• olive oil
• whole wheat buns or pita bread (such as Alvarado St)
• 1 small package of almonds
• 1 small package of raw cashews
• 1 small package of raw walnuts
• 1 small package of pumpkin seeds
• 1 small package of sesame seeds
• tamari
• soy sauce
• vanilla
• light salad dressing


A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items:

• 1 oz. more almonds
• 1/2 cup more oatmeal
• 1/2 oz. more pumpkin seeds
• 1 more whole wheat tortilla
• 1/2 cup more mixed berries
• 1/2 cup more strawberries
• 1/2 cup more blueberries
• 1 more apple
• 1 more cup of Amy’s Chili with Vegetables
• 1/2 oz. more vegan cheese
• 1 more Amy’s Black Bean Vegetable Burrito
• 5 cups more lowfat non-dairy milk
• 1 more Amy’s Strawberry Toaster Pop
• 1/2 more whole wheat bun
• 1 more Black Bean Vegetable Enchilada
• 1 tbsp. more almond butter
• 1/2 cup more non-dairy yogurt
• 1 cup more salad greens
• 1 tbsp. more salad dressing


Week Two

AMY’S KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise:

• Amy’s Multi-Grain Cereal Bowl
• Amy’s Alphabet Soup
• Amy’s All-American, Bistro No Gluten Added or California Burger
• Amy’s Black Bean Enchilada
• Amy’s Tofu Scramble in a Pocket
• Amy’s Refried Beans with Green Chilies No Gluten Added
• Amy’s LIS Brown Rice & Veggies Bowl No Gluten Added
• Amy’s Indian Mattar Tofu No Gluten Added
• Amy’s Fire Roasted Southwestern Vegetable Soup No Gluten Added
• Amy’s Tofu Scramble No Gluten Added
• Amy’s LIS Lentil Soup No Gluten Added
• Amy’s Teriyaki Bowl No Gluten Added
• Amy’s Steel Cut Oats Cereal Bowl
• Amy’s Black Bean Vegetable Burrito
• Amy’s Black Bean Tamale Verde No Gluten Added
• Amy’s Strawberry Toaster Pop
• Amy’s Breakfast Burrito
• Amy’s Baked Ziti Kids Meal No Gluten Added
• Amy’s Mild Salsa (should still have some from Week 1)
No Gluten Added


FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

• 3-4 apples
• 1 orange
• 1 pear
• 1 1/2 -2 cups fresh strawberries or mixed berries
• 1 lime
• 2 other pieces if fruit of your choice
• 15-16 cups of salad greens
• 1-2 potatoes
• 3 1/2 cups spinach
• 3-4 cups fresh vegetables of your choice (5 cups if you prefer fresh over frozen)
• 1 cup broccoli
• 2 1/2 cups carrots
• 3 cups cabbage
• 2 cucumbers
• celery


DAIRY

Purchase organic when possible.

• 8 cups of milk (4 if you choose yogurt)
• 6 cups of soy yogurt (2 if you choose milk)
• vegan cheese (1 1/2 oz)
• soy Parmesan cheese (2 tsp)
• 1 box of frozen fruit bars
• 1 bag frozen berries
• 1 bag of frozen veggies unless you prefer fresh
• orange juice (1/2 cup)
• frozen Asian vegetable mix (without sauce)


ADDITIONAL PANTRY ITEMS

If you have already purchased pantry items for Week 1, only a few additional items need to be
purchased. All other items come in large quantities and can be used again for Week 2.

• small package of almonds • salt-free seasoning blend
• sesame oil • rice vinegar
• no sugar added jam (such as Cascadian Farms, Kozlowski)

These items should still be in your pantry from Week 1:
• cinnamon
• raisins
• whole wheat tortillas
• corn tortillas
• light salad dressing
• cashews (29)
• vinegar
• olive oil
• sesame seeds
• almond butter
• 2 rice cake
• whole grain crackers
• whole wheat bread
• light salad dressing
• lemon juice

A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

• 1 more corn tortilla
• 1 more pear
• 1/2 more cup Amy’s Refried Beans with Green Chilies
• 1 cup more mixed fruit
• 1 Amy’s Steel Cut Oats Cereal Bowl
• 6-8 more crackers
• 1/4 cup more mixed fruit
• 1 oz. more almonds
• 1/2 cup more non-dairy yogurt
• 1 oz. more cashews
• 1 more cup of mixed veggies (Asian mix)
• 1 tbsp. more almond butter
• 1 more rice cake OR 4 more crackers
• 1 oz. more vegan cheese
• 3 1/2 more cups of lowfat non-dairy milk
• 1 tbsp. more of almond butter


Print Page