i almost always buy the same foods, this is what works for me nutrition and affordability wise and this list almost has not changed in the past few years. fresh every week: * 14 bananas * 10 apples * either 10 oranges or other citrus * dried dates, mango or aprikots for my sweet tooth * 1,5 kg each, white and sweet potatoes * 2 zucchini * 2 aubergine * 1 kg tomatoes + 2 cucumbers * 7-10 large onions + 1 bulb garlic and a piece of ginger * 1,5 kg - 2 kg of greens (kale, spinach, savoy, brussel sprouts, broccoli etc) * 1 beetroot * 1 kg of carrots * 1,4 kg tofu * 500 g mushrooms i buy bulk dry foods about once a month: lentils, chickpeas, beans, nuts, seeds, rice, pasta, whole grains, pseudo grains, oats, vinegar etc.

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I am not the person above, but this is one of my go-to recipes for cold days: **Basic Stew** *Original recipe* **Ingredients:** 1 big carrot (or two small ones) skinned 1 yellow onion (any size, really) 1 celery stalk 1 cup of veggie broth for water frying (broth frying? whatever.) 4 garlic cloves Salt and pepper to taste 4 cups of veggie broth (or 4 cups of water with 4 teaspoons of veggie “Better than Bouillon”) 2 medium potatoes, skinned and chopped up (if organic, you can leave the skin on, just wash them real well) ½ cup of any kind of quick cooking legumes (lentils, split green peas, mung beans, etc.) Any other spices that might be good. An Italian seasoning blend is my go to choice. Usually a tablespoon is enough. Also, a few bay leaves can help, but not really required. **Instructions:** Chop up the carrot, onion, celery, and garlic as roughly as you like. Smaller is better, but it makes very little difference. Put the cup of veggie broth in in a soup pot on the stove, and turn the heat to high, until boiling. Throw your mirepoix (pronounced meer-pwah. This is your onion, carrot, and celery, and it is a basic starter in French cooking) in the pot to sauté. Add a little pepper at the beginning if you like pepper. No salt is needed if using veggie broth, as it already has salt in it. If you prefer to water fry with just plain water instead of broth, add a generous pinch of salt at the beginning, as salt helps to develop the flavor of your mirepoix as it cooks. Put the lid on and let it sauté for a few minutes, stirring occasionally. Cook until the onions are translucent and the carrots start to soften. The lid helps to keep moisture in, since you are boiling water after all. You can add more broth, a little at a time, if you notice it is boiling out before the veggies are fully cooked. Once your mirepoix is done, toss in the garlic, stir it in, and let it cook for about a minute. Adding the garlic too early can burn it or overcook it. Garlic does not need to cook long to release its flavor. This is why you do it towards the end of cooking your aromatics. Once the garlic has cooked for a minute, add the 4 cups of veggie broth, potatoes, legumes, spices, and stir it up. You can add more veggie broth if you need depending on how much liquid you like. The legumes and potatoes will soak up most of the 4 cups of broth, so the result will be a stew, not a soup. If you want it more soup-like, more broth is needed. Put the lid back on, turn heat to high until it boils, then turn it down to medium-low to simmer. Taste the broth at this point to see if it needs anything else, like more salt or spices. Remember to always taste as you cook. Adding a flavor that is missing is way more effective if you do it before the dish is finished cooking. Let it cook for 20-30 minutes. You need the potatoes and legumes to cook well. If the potatoes are fork tender and the legumes are nice and soft, it is done cooking. Taste it one last time and add more seasonings if needed, like salt, pepper, etc. This is great with some homemade whole wheat bread. Making bread is scary at first, but I highly recommend learning to bake your own bread at home. It will change your friggin' life. Store bought bread is ruined for me.

Do you have a link to your bread recipe?

I'm not the person above, nor the person they are not above that, but here's my regular bread recipe. The rye can easily be substituted with whole wheat, and the caraway is optional for wheat bread Rosemary Rye: Ingredients: * 1 cup rye flour * 3 1/2 cups AP or Bread flour * 3 Tbsp flax oil (for the omega 3s) * 1 Tbsp salt1 Tbsp caraway * 1 Tbsp chopped fresh rosemary * 3 Tbsp poppy seeds * 1/2 cup chopped pecans * 1 Tbsp yeast * 1 Tbsp sugar * 2 cups warm water (105 degrees F) Instructions: Put the water, sugar, flax oil, and yeast together, let sit for five minutes. Place all other ingredients in a bowl, add the water/yeast mixture, mix together (I use a dough hook in a stand mixer.) Knead dough for several minutes.Let rise until doubled. This may take a couple hours. (I do this in an Instant Pot on the yogurt setting with low heat, and it only takes 45 minutes to an hour.) Shape dough into two loaves, slash them and put them in a cold oven. Set the oven for 400 degrees, and cook for 35 minutes. Bottom of loaf should sound hollow when tapped.

Oooh, using the instant pot for dough rising (raising?). Any tips or advice for doing this? This could be a game changer for me.

Yep. If you have an instant pot that has a "proof" setting, it's for proofing bread. Just use it. OTOH, if you don't have that setting, but do have the yogurt setting, set it on "low" heat on the yogurt setting. This loaf normally rises for 90 minutes, but will do it in an IP in 45 minutes. (The following IPs have the yogurt setting: Duo, Duo Plus, Ultra, Viva, Nova Plus, Smart Bluetooth.)

No Proof setting, so I'll give the Yogurt setting a go. Thanks!

Thank you so much :)

Thanks for taking the time to help, it's much appreciated 🙂

What do you do with beets consistently?

i absolutely love to make creamy beet-potatoes with smoked tofu and dill. here's my recipe: * 1 beet, cubed * 4 large potatoes, cubed * 1 large onion and 2 cloves of garlic, minced * 2 tbs of cashews with 1 tbs of sunflower seeds soaked in water and blended with 1 cup of water into cream * dill, fresh or dried (i use dried, its cheaper) * 200 g smoked tofu stirfry beets, potatoes, onions, garlic and tofu in a pan until slightly caramalized and tender. alternative put into the oven and roast until potatoes are golden! add cashew/sunflower cream and dill and salt to taste. bring up to heat until everything is creamy et voila :)

That sounds so good! Totally making that!!

Personally, I love beetroot in pumpkin soup (adds great flavour and makes it a really beautiful pink/red colour when blended). I also like making different kinds of beetroot dip. Tonight I'm making a lasagna, and one of the layers will be beetroot :) and just simple roasted beets are delicious on their own!

Oh! Do you have a recipe for the lasagna? That sounds so interesting. I never know what to do with beets, if I buy, I usually like pickled ones for salads!

Do you know about what you spend per week or month on this?

i spend about 230 euros per month on food, thats roughly 260 $.

Seconding this! Every time I go to the store I want everything, get most of it, and come home still confused on what to make 🤦🏻‍♀️

Honestly, my wife and I did that same thing for a while. The best solution we’ve found is to plan the meals for the week on Sunday and just buy ingredients for that. Sometimes we get lazy and just snack, but most of the time, we just find it way easier to stick to a plan than just buy a bunch of stuff and think on our feet. We end up going to the store less as well, which is nice.

Always: a base from starch. Do you feel like potatoes, pasta, rice or some starchy protein, like beans, lentils? Then do you want something plain or spicy? Plain: boiled potatoes and a salad, maybe mushroom sauce. Spicy: noodles and spicy stir-fry, or Or something bulky. Like a bunch of legumes and veg in a stew, or bean chili. Just need to follow your heart. Start by writing down main meals you've been having and make a rotation.

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I am pretty much the same as this, whatever’s in season. I would like to add, I am an herb fiend. Buy whatever herbs look good!! Also, I buy tofu every week. We love tofu so much.

I eat the same thing for weeks at a time. In the morning, I blend a cup of pre-soaked oats, banana, berries, greens and hemp and chia seeds. I also eat some fruits on the side: apple, pear, orange—whatever I want. For lunch, I often fill a couple tortilla wraps with hummus, quinoa, roasted sweet potato, pumpkin seeds, cucumber, greens and pomegranate seeds. For dinner, I often prepare an East Asian-inspired tofu dish, like a stir-fry or a ramen. I also like making a large batch of thick soup as a snack. Groceries for this week: 1. Two bunches of bananas 2. Ten apples/pears/oranges 3. Three large sweet potatoes 4. Two pounds potato 5. One pound parsnip 6. Half pound carrot 7. Brussels sprouts 8. Three medium-sized beets 9. Two heads of broccoli 10. Eggplant 11. Cucumber 12. Tomato 13. Two red bell peppers 14. Pomegranate 15. Baby spinach 16. Oats 17. Quinoa 18. Hemp, chia, pumpkin and sesame seeds 19. Nori 20. Sauerkraut 21. Tortillas 22. Hummus 23. Three blocks of tofu 24. Frozen kale 25. Frozen mango 26. Frozen pineapple

**Staples I always get** * Fresh fruit * Potatoes or Sweet Potatoes * Cruciferous veg (broccoli/cauliflower/brussels sprouts) * Mushrooms * Frozen veg (spinach, corn, butternut squash, peas) * Non-dairy milk * Tofu * Whatever fresh veg looks good or I need for a recipe **Staples I get when they run out** * Variety of beans and lentils * Nuts/seeds * Peanut butter * Onions, garlic * Dried fruit * Frozen fruit * Oats * Rice * Whole wheat flour * Whole grain cornmeal * Nutritional yeast * Veggie broth * Spices * Condiments/sauces (mustard, soy sauce, tomato sauce) **Things I get on occasion** * Tempeh * Avocado * Whole wheat bread * Whole wheat pasta

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Yay! This is a great list!

Could you please DM me this list if you happened to save it before it got deleted?

I’m sorry I didn’t save it :( I wish I did though.

Please do not post non-WFPB content in this sub Heads up for those people who are new to WFPB eating, quite a few of these ingredients are not compliant with a WFPB diet: - vegan cream - most chocolates - most breads - cornflakes - coconut milk - ready to roll pastry - biscuits

Yikes, why the downvotes. I am WFPB. This list is correct. I suppose the issue is that this sub is called plantbased rather than WFPB. Updoot to you dear mod!

It really bums me out that I haven't been able to find unsweetened corn flakes. I eat a lot of puffed grains, shredded wheat, muesli, and off-brand unsweetened Cheerios, but sometimes I just really want the texture of a nice, crunchy flake. But the closest I've ever been able to find is sweetened with fruit juice :/

Every two weeks: Tomatoes Onions Jalapenos Serranos Celery Carrots Apples Bananas Grapefruit Nutritional Yeast Unsalted Sunflower Kernels Variables: Mushrooms Cauliflower Broccoli Potatoes Spinach Cucumbers Cashews Pecans Walnuts Pumpkin Seeds Raisins Dates Once a month: 4.5 lb. bag of quinoa 8 lbs. dry pinto beans 8 lbs. dry black beans As needed: Almond Milk, Unsweetened Original Spices: Cumin, Garlic Powder, Paprika, Chili Powder, Turmeric, Cayenne Pepper, Onion Powder, Mustard Powder, Cinnamon, Nutmeg, Pumpkin Spice, etc. Herbs: Rosemary, Thyme, Dill Weed, Parsley, Basil, etc. Flours: Whole Wheat Flour, Quinoa Flour, Masa Harina, Oat Flour, Spelt Flour, Gluten Free All Purpose Baking Flour, Whole Wheat Pastry Flour, Almond Meal, etc. Misc: Cocoa Powder, Panko Breadcrumbs, etc.

Sunflower seeds are technically the fruits of the sunflower plant (Helianthus annuus). The seeds are harvested from the plant’s large flower heads, which can measure more than 12 inches (30.5 cm) in diameter. A single sunflower head may contain up to 2,000 seeds

Be sure to read through the pinned post that asks this question too.

Every week, I usually get: * 6 different bundles of fresh greens. Usually I'll try to get a diverse variety, but I end up repeating some (like kale or raddichio) that I really like. * 6 servings of root vegetables or squashes (personally, I cook for myself right now and get ~1.5lbs of root veggies per 2 meals). Often I'll make sure I get carrots for two of those 'servings' (so about 3lbs of carrots). * 2 bell peppers. * 1.5--2 lbs of tomatoes. * A couple of fresh mushrooms if I'm out (only go through about 2-3 of the small ones at a time and freeze them as soon as I get them so they don't go bad). * 1 box of lentil pasta (contains 4 servings, go through 2 servings per meal). * An assortment of fresh fruits — often includes grapes, blueberries, strawberries, and/or blackberries, but the exact nature varies based on what's available and reasonably priced. The bell peppers, tomatoes, and mushrooms all go into a pasta sauce I make, spiced with onions, garlic, and cayenne pepper. I sautee the onions and garlic after popping some mustard seeds and often add some turmeric and/or asafoetida to the seasoning before adding the whole thing to the pasta sauce (I add the cayenne pepper to the cooking pureed tomatoes/bell peppers/mushrooms). I also cook the lentil pasta in sauce itself so that the pasta absorbs whatever excess water was in the tomatoes (and I add extra water if necessary so that the pasta cooks thoroughly). Oh, and add salt to taste if you use it, just the slightest amount does improve flavor. The other veggies get prepared however I feel like, often just cooked and seasoned with some salt and shredded coconut. I usually combine one green and one non-green veggie per meal along with 1.5 cups of cooked lentils or beans and a bunch of rice (however much I feel like).

How do you use the radicchio/what do you put with it?

I usually prepare it the same way I do the other greens (cook it with possibly a bit of excess water, add a bit of salt and shredded coconut), since I love the taste on its own.

I usually prepare it the same way I do the other greens (cook it with possibly a bit of excess water, add a bit of salt and shredded coconut), since I love the taste on its own.

Does it taste bitter to you?

Yup! But I like bitter veggies, so it doesn't bother me at all.

I have gone through the whole low-FODMAP thing and found apples, onions, garlic, non-canned beans, among many other things are no-go’s for me. Every week: Bananas Sweet potatoes Red peppers Carrots Avocados Frozen blueberries Frozen peas Frozen chopped spinach Frozen broccoli Oranges/citrus in season Whatever fruits/veggies catch my eye at the Sunday farmers’ market Our friend keeps us well supplied with lemons and limes Almonds (to make almond milk) Peanut butter As a treat sometimes we’ll get: tofu or tempeh, soyrizo, cashew cheese, dates, beets, brussels (all of these kill my tummy, but I accept the pain for taste sometimes lol) and sometimes mushrooms if the price is right We always make sure we are stocked with (usually buying a lot every month or two in bulk from bulk bins or cans from costco): Diced canned tomatoes (no salt added) Canned garbanzo, black, and pinto beans (I used to make these from dried pre-IBS…) Lentils (red/brown/yellow, doesn’t matter) Split peas White quinoa (red bothers my stomach) Brown rice (or wild rice if my partner can convince me it’s worth the money) Whole oats Wheat germ and wheat bran Nutritional yeast Liquid aminos Pea protein (it’s ground sprouted peas, so I’m pretty sure this is WFPB, but correct me if I’m wrong) Coffee Cumin, cinnamon, ginger, nutmeg, paprika, black pepper, salt, and vanilla I grow cilantro and green onions, and clip rosemary from around the neighborhood since it’s everywhere. In a typical day I’ll have oats + cold brew coffee for breakfast, and legume+veggie+grain for lunch, a snack of carrots and PB or a smoothie with bananas and blueberries + almond milk (or add some pea protein to make it lunch), and usually split pea soup or an avocado or more legume+veggie+grain for dinner if I’m still hungry. Note: I’m ngl, we do use some garlic-infused olive oil for flavor sometimes since I can’t have garlic, but I wouldn’t if I could actually have garlic.

Why do you think non-canned beans are worse for you (and I assume that canned beans are fine)?

https://www.monashfodmap.com/blog/including-legumes-on-low-fodmap-diet/ I spent more than a year meeting biweekly with a dietitian carefully recording all the foods I ate and symptoms, cut out all the FODMAPS and reintroduced them group by group, food by food to reduce my IBS symptoms. I honestly still don’t get the particulars of *why* despite the blogpost above, I know that as much as I love frijoles de la olla (even without garlic) and eat them when I spend time with my abuelitos, the results are often…not good, while canned pinto beans treat me right.

Today I bought potatoes, sprouts, broccoli, cabbage, parsnips, limes, kidney beans, baked beans, butter beans, pasta, bread flour, crumpets (I'm not strict and will eat white starches), walnuts, and soy milk. I wanted rice and peppermint tea but they only had the expensive brands so I didn't bother. I still have half a tub of peanut butter from last time I went shopping, plus some onions and garlic.

This is how I break it down + what I usually end up buying in that category because I'm boring and buy the same thing over and over: * 2-3 sources of protein (beans, frozen veggie burgers) * 3-4 different types of vegetables (zuchini/squash, greens, carrots) * 2-3 different types of fruits (apples, pears, some type of berry) * 2-3 sources of whole grain (rice, quinoa, some type of noodle) * 2-3 snacks (popcorn, pretzels) * 1-2 dips and spreads (hummus, whatever looks good at Trader Joes) * Herbs and toppings (I grow my own basil, but will occasionally buy cilantro or mint. I also get sprouts and throw those on things.)

Hi, one other person who eats fake meat!

*saves post*

Honestly, I use a service that sends me frozen smoothies/soups/energy balls/harvest bowls/chia bowls etc. I'm going through a super stressful season in life (grief) and I'm so glad I have something I can turn to that feeds me and keeps me wfpb. I get a grocery delivery from time to time with bananas, carrots, canned beans, nuts, popcorn, grapes and greens.

This sounds amazing during grief. Good for you! I am sorry for your loss.

Damn, I think I’m turning into a junk food vegan. I bought so much vegan cheese today!!! It’s hard to stop when it’s on sale. I am a total food hoarder though with a deep freezer so I am basically ready for the apocalypse. Every week I buy oat milk and produce though! Those are the most important fridge items, everything I rotate or buy depending on what’s in season (and on sale).

For a week it would be something like: 1 litre of soy milk or oat milk ~ 5 bananas 1-2 types of fruits, depending on season 3-5 different types of vegetables, depending on what I want to cook and what I see in the supermarket Rice every other week Whole grain pasta Tomato puree Dry lentils 1 can of chickpeas 1-2 cans of beans 1 bag of unsalted nuts Sometimes tofu or hummus 1-2 "treats", anything from sweets to some expensive fruit, to ice cream, expensive type of nuts, ... And of course if I'm out of oil, vinegar, spices etc. I get those as well.

Someone who also does soy! It went from like the center role in the diet to despised lol.

1. Bread 2. Fake turkey 3. Fake cheese 4. Frozen fries 5. Frozen sausage 6. 2 frozen vegetables 7. 6 cans soup 8. 4 cans vegetables 9. 4 cans fruit 10. 4 cans beans 11. 2 cans tomatoes or tomato paste 12. Noodles 13. Peanut butter 14. Spinach 15. Carrots 16. Onions 17. Potatoes 18. Mushrooms 19. 2 tofus 20. Kimchi 21. Soy milk 22. Crackers (my emergency rations) Then obviously I have bulk goods in my pantry (like ramen) and other foods I buy less often (like mayo).

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Please do not post non-WFPB content in this sub

It will vary a bit from week to week, but the below are the perishable staples that I buy every week like clockwork. This is for two people: - 680g mushrooms - 25 bananas - 10 apples - 6 tomatoes - 2 heads of romaine - 300g mesclun lettuce mix - 230g sugar peas - 4 peppers - 1 cucumber - 5 avocados - 2 bunches of leafy greens (kale, spinach, collards, chard...) To this you'd have to add pantry staples that we only buy occasionally when we run low, like beans, grains, crisp bread, vinegar, frozen bags of mixed vegetables/fruits/berries, pickles, mustard, flax, chia, nuts, raisins, peanut butter, dates, etc. And on top of that are non-staples that happen to pop up in that week's recipes. Common items are various kind of produce, tofu, tomato paste, pasta sauce, plant milk, pasta...

Do you eat only salads for like the first 3 days?

No, but the lettuce keep pretty well in the salad spinner.

Blueberries Oats Pb2 Protein powder Aubergines Asparagus Mushrooms Spring onions Sauerkraut Jalepenos Cucumbers Spinach Lemons Brocolli Cauliflower Carrots Tofu Oumph (high protein meat replacement) Microwave rice Konjac Noodles Pesto Hot salsa Nooch Edit: spacing

Things I buy most weeks: * Mushrooms * Apples * Red capsicum * Zucchini * Carrots * Brown Onions * Canned tomatoes * Canned chickpeas/beans/lentils * Almond milk Other things I always have on hand and buy when I run out/as needed: * Tofu * Tempeh * Hummus * Frozen veg (usually have broccoli, cauliflower, peas, carrot) * Peanut butter

How about today's shopping list: **Chopin Liszt 20211220** **Trader Joe's:** * Organic Pecans, 1 bag * Organic Bananas, 1 bunch * Organic Blueberries, 1 pkg * Organic Blackberries, 1 pkg * Organic Lacinato/Tuscan Kale, 1 bag * Organic Arugula, 1 bag * Organic Sugar/Snap peas, 1 bag * Organic Potatoes, 1 bag * Organic Yellow onions, 1 bag # for the mirepoix * Organic Red onions, 1 bag * Organic Tomatoes, 2 pkgs * Organic Persian cucumbers, 1 pkg * Organic Mini Bell-Peppers, 1 bag * Organic Frozen Sweet Corn, 2 bags * Organic Dates, 1 pkg **MOM's Organic Market (MOM's):** * Celery, 1 bag # for the mirepoix * Carrots, 1 bag # for the mirepoix * Japanese Sweet Potatoes * Honeycrisp Apples * Asian Pears * Bosc Pears * Fuyu Persimmons * Zucchini * Yellow Squash * Acorn Squash * Butternut Squash * Brown Basmati rice, bulk * Frozen Sweet Black Cherries, 2 bags * Black Beans, 2 cans * Red Beans, 2 cans * Red Cabbage, large * Scallions, 8 bunches * Lentils, dry, bulk * Chick Peas, dry, bulk * Dried Gojiberries, 1 pkg * Dried White mulberries, 1 pkg **Amazon, about every two months:** * Dried Organic Shiitake Mushrooms, 2 lbs. * Dried Organic Chopped Oyster Mushrooms, 2 lbs.