The Pantry Week — Simple Vegan Table

Shopping ListOne week of pantry meals

💡

Buy in bulk where you can

Dried beans, lentils, and grains are dramatically cheaper per serving when bought in bulk bins or large bags. Most of this list will last you several weeks beyond this meal plan.

Dried Goods

Red lentils — 1½ cups total
Green or brown lentils — 1½ cups total
Yellow or green split peas — 1 cup total
Dried black beans — 1 cup total
Dried chickpeas — ½ cup total
Dried kidney or pinto beans — ¾ cup total
Rolled oats — 2 cups total
Brown rice — ½ cup total
Bulgur wheat — 1½ cups total

Canned & Jarred

Canned diced tomatoes — 4 cans
Canned crushed tomatoes — 1 can
Canned chickpeas — 1 can
Light coconut milk — 1 can
Tahini — small jar
Natural peanut butter — small jar
Maple syrup — small bottle
Brown sugar — small bag

Spices

Cumin — ground
Coriander — ground
Turmeric — ground
Smoked paprika
Garam masala
Cinnamon — ground
Cardamom — ground
Chili flakes
Chili powder
Mustard seeds
Cayenne pepper
Black pepper
Salt

Produce

Yellow onions — 4 medium
Garlic — 2 heads
Fresh ginger — small knob (or dried ground ginger)
Lemons — 3
Limes — 2
Medium potatoes — 2
Sweet potato — 1 medium
Bananas — 3 ripe
Apples — 2
Pears — 1
Oranges — 1
Tomatoes — 2 (for charring Tuesday dinner)

Snack Staples

Raisins — small bag
Dried apricots — small bag
Dates — small bag
Raw sunflower seeds
Raw pumpkin seeds (pepitas)
Raw almonds — small bag
Walnuts — small bag
Rice cakes
Popcorn kernels
Whole grain bread or crackers

Pantry Basics

Olive oil
Vegetable broth — 1 carton (32 oz)
Tamari or soy sauce
Hot sauce
Plant milk — small carton (oat, almond, or soy)
Bay leaves
Salsa — small jar

Sunday~1,390 kcal

🌙

Tonight: Prep for Monday

Soak 1 cup green or brown lentils in a bowl of cold water. Cover and leave on the counter or in the fridge. No prep needed for oats — just have them measured and ready.

Breakfast

Spiced Oat Porridge with Raisins

~330 kcal

Creamy rolled oats cooked with cinnamon, cardamom, and a pinch of cayenne, with sweet raisins stirred through. Earthy, warming, and genuinely filling.

⚡ Instant Pot

Add ½ cup rolled oats, 1½ cups water, ¼ tsp cinnamon, pinch cardamom, tiny pinch cayenne, and 2 tbsp raisins to the pot. Pressure cook High for 3 minutes, then natural release 10 minutes. Stir, then add 2 tbsp maple syrup and 1 tbsp brown sugar. Stir well before eating.

Snacks

Snack 1 · ~120 kcal

Roasted Chickpeas

½ cup canned chickpeas tossed with olive oil, cumin, and smoked paprika. Roast at 400°F for 25 min until crispy.

Snack 2 · ~100 kcal

Apple + Peanut Butter

One medium apple sliced with 1 tbsp natural peanut butter. Simple, cheap, satisfying.

Dinner

Red Lentil & Tomato Soup

~420 kcal

A deeply satisfying soup — red lentils melt into a silky, cumin-forward broth with canned tomatoes, garlic, and a bright squeeze of lemon. Serve with a slice of crusty bread or over rice.

⚡ Instant Pot

No soaking needed for red lentils. Sauté diced onion and 3 garlic cloves on Sauté mode for 3 min. Add 1 cup red lentils (rinsed), 1 can diced tomatoes, 1 tsp cumin, ½ tsp coriander, ½ tsp smoked paprika, ¼ tsp chili flakes, and 3 cups water. Pressure cook High for 8 minutes, natural release 10 min. Stir well — lentils will dissolve into the broth. Squeeze in half a lemon, salt to taste. Makes 2 servings; refrigerate the other half for later in the week.

Monday~1,420 kcal

🌙

Tonight: Prep for Tuesday

Soak 1 cup dried black beans in a large bowl of cold water — they need a full 8–12 hours. Also soak ½ cup dried brown rice separately; this shortens cook time and improves texture considerably.

Breakfast

Savory Lentil Breakfast Hash

~360 kcal

The soaked green lentils from last night cooked up with onion, garlic, cumin, and turmeric into a warm, protein-rich hash. This is the breakfast that surprises you.

⚡ Instant Pot

Drain and rinse the soaked lentils. Sauté half a diced onion and 2 garlic cloves on Sauté mode for 2 min. Add lentils, 1 tsp cumin, ½ tsp turmeric, ¼ tsp black pepper, and 1¾ cups vegetable broth. Pressure cook High for 6 minutes, quick release. Drain any excess liquid, stir in a handful of spinach if you have it, eat warm. Season with salt and hot sauce.

Snacks

Snack 1 · ~130 kcal

Spiced Sunflower Seeds

3 tbsp raw sunflower seeds toasted in a dry pan with a splash of tamari, cumin, and a pinch of cayenne. Cool and eat by the handful.

Snack 2 · ~90 kcal

Banana

One ripe banana. Costs next to nothing, easy to carry, and genuinely sustaining between meals.

Dinner

Chickpea & Potato Curry

~440 kcal

A rich, golden curry transformed with ginger, garam masala, and canned tomatoes into something that tastes slow-cooked for hours. Serve over a small portion of rice or eat as-is.

⚡ Instant Pot

Sauté diced onion, 3 garlic cloves, and 1 tsp grated ginger on Sauté for 3 min. Add 1 can chickpeas (drained), 1 diced medium potato, 1 can diced tomatoes, 1 tsp garam masala, 1 tsp cumin, ½ tsp turmeric, ½ tsp chili powder, and ½ cup water. Pressure cook High for 8 minutes, natural release 10 min. Mash a few chickpeas into the sauce for thickness. Salt to taste. Makes 2 servings.

Tuesday~1,410 kcal

🌙

Tonight: Prep for Wednesday

Soak ½ cup dried yellow or green split peas in cold water — even 4 hours helps, overnight is ideal. Check if you have leftover black beans from tonight; refrigerate any extra for Thursday.

Breakfast

Black Bean Breakfast Bowl

~370 kcal

The soaked black beans cooked until creamy and served over rice with lime, cumin, and salsa. A full, savory breakfast that keeps you going for hours.

⚡ Instant Pot

Drain the soaked black beans and rice separately. Add beans to IP with 2 cups fresh water, 1 bay leaf, 1 tsp cumin, and 3 smashed garlic cloves. Pressure cook High for 20 minutes, natural release 15 min. Cook rice separately if needed (rinsed rice + equal water, High 3 min, natural 10 min). Serve beans over rice with lime and salsa or hot sauce.

Snacks

Snack 1 · ~110 kcal

Quick Hummus & Crackers

Leftover chickpeas blended with lemon, garlic, olive oil, and salt. Serve with rice crackers or veggie sticks.

Snack 2 · ~80 kcal

Dried Fruit Mix

Small handful of raisins, dried apricots, or dates. Naturally sweet, dense energy, zero prep.

Dinner

Smoky Black Bean Rice Bowl

~450 kcal

The rest of the black beans layered over rice with cumin-charred tomatoes and a generous squeeze of lime. Economical, deeply satisfying, no new IP session needed.

No IP needed tonight. Warm leftover beans in a small pot with a splash of water and extra cumin. Warm leftover rice. Char a sliced tomato and half an onion directly over a stovetop flame or under a broiler for 5 min. Rough-chop and toss with lime juice and salt. Layer everything and eat warm.

Wednesday~1,400 kcal

🌙

Tonight: Prep for Thursday

Soak ½ cup dried chickpeas in a full bowl of cold water — these need 10–12 hours, so don't skip this. Also measure out ½ cup bulgur wheat and set it aside; it just needs boiling water, no IP required.

Breakfast

Oat Porridge with Banana & Cinnamon

~310 kcal

Classic, fast, and nourishing. Rolled oats with cinnamon and mashed banana stirred through at the end for natural sweetness. No sugar needed.

⚡ Instant Pot

Add ½ cup rolled oats, 1½ cups water, ½ tsp cinnamon, and a pinch of salt to the IP. Pressure cook High for 3 minutes, natural release 10 min. Stir in one mashed ripe banana and a pinch of cardamom. Eat warm.

Snacks

Snack 1 · ~140 kcal

Peanut Butter on Rice Cakes

Two rice cakes with 1 tbsp natural peanut butter and a sprinkle of flaky salt. Ready in sixty seconds.

Snack 2 · ~90 kcal

Roasted Pumpkin Seeds

2 tbsp pepitas toasted with salt and a pinch of chili. Good fat, magnesium, satisfying crunch.

Dinner

Yellow Split Pea Dal

~450 kcal

The split peas you soaked last night become a gorgeous golden dal — fragrant with popped mustard seeds, cumin, and turmeric. Serve over rice or scoop with flatbread.

⚡ Instant Pot

Drain soaked split peas. On Sauté mode, toast ½ tsp mustard seeds in a drop of oil until they pop (about 30 seconds). Add diced onion, 3 garlic cloves, 1 tsp cumin, 1 tsp turmeric, ½ tsp coriander, ¼ tsp chili flakes. Sauté 3 min. Add split peas and 2½ cups water. Pressure cook High for 10 minutes, natural release 10 min. Squeeze in lemon, salt to taste. Makes 2 portions.

Thursday~1,430 kcal

🌙

Tonight: Prep for Friday

Soak ¾ cup dried kidney or pinto beans overnight — a full 8–12 hours. These will be your Saturday breakfast and are worth the wait.

Breakfast

Bulgur Porridge with Raisins & Cardamom

~340 kcal

Bulgur wheat makes an unexpectedly lovely hot cereal — nuttier and chewier than oats, with cardamom, cinnamon, and plump raisins.

⚡ Instant Pot

Add ½ cup bulgur wheat, 1½ cups water, 2 tbsp raisins, ½ tsp cinnamon, ¼ tsp cardamom, and a pinch of salt. Pressure cook High for 5 minutes, natural release 10 min. Stir and add a drizzle of maple syrup or a few chopped dates if you have them.

Snacks

Snack 1 · ~120 kcal

Leftover Dal on Toast

Leftover split pea dal from Thursday spread warm on a slice of whole grain bread. Protein-rich and genuinely delicious.

Snack 2 · ~100 kcal

Dried Apricots & Almonds

4–5 dried apricots alongside 8–10 raw almonds. Natural iron and good fat.

Dinner

Chickpea Shawarma Bowl

~460 kcal

The soaked chickpeas cooked tender and tossed in shawarma spices over bulgur with a drizzle of tahini-lemon sauce. A real treat for a Friday.

⚡ Instant Pot

Drain soaked chickpeas. Add to IP with 3 cups fresh water and ½ tsp salt. Pressure cook High for 35 minutes, natural release 15 min. Drain, then toss warm chickpeas with 1 tsp cumin, 1 tsp smoked paprika, ½ tsp coriander, ¼ tsp cinnamon, ¼ tsp chili, and a drizzle of olive oil. Serve over bulgur (pour 1 cup boiling water over ½ cup dry bulgur, cover 10 min, fluff). Drizzle with tahini thinned with lemon juice, water, garlic, and salt.

Friday~1,380 kcal

🌙

Tonight: Prep for Saturday

Soak ½ cup dried lentils (any color) in cold water. Pre-measure your oats and golden milk spices for Sunday morning so the start of your day is completely effortless.

Breakfast

Smoky Beans on Toast

~390 kcal

The kidney or pinto beans from last night cooked in a smoky tomato base with paprika and garlic, ladled generously over toast. Saturday deserves this.

⚡ Instant Pot

Drain soaked beans. Sauté diced onion and 3 garlic cloves on Sauté mode for 3 min. Add beans, 1 can crushed tomatoes, 1 tsp smoked paprika, ½ tsp cumin, ¼ tsp chili flakes, 1 tsp maple syrup, and ½ cup water. Pressure cook High for 25 minutes, natural release 15 min. Mash a few beans for creaminess. Season with salt and black pepper. Ladle over two slices of toasted bread. Serves 2.

Snacks

Snack 1 · ~100 kcal

Spiced Popcorn

3 cups air-popped popcorn tossed with cumin, smoked paprika, a pinch of salt, and the lightest drizzle of olive oil.

Snack 2 · ~90 kcal

Orange & Walnuts

One orange peeled and segmented alongside 5–6 walnut halves. Bright and grounding.

Dinner

Moroccan-Spiced Lentil Soup

~400 kcal

Red lentils and leftover chickpeas in a fragrant broth of cinnamon, ginger, cumin, and tomato. Rich, complex, and made entirely from pantry staples.

⚡ Instant Pot

Sauté diced onion, 3 garlic cloves, and 1 tsp grated ginger on Sauté for 3 min. Add ½ cup red lentils (rinsed), 1 cup leftover cooked chickpeas, 1 can diced tomatoes, 1 tsp cumin, ½ tsp cinnamon, ½ tsp coriander, ¼ tsp turmeric, ¼ tsp chili, and 3 cups water. Pressure cook High for 8 minutes, natural release 10 min. Squeeze in lemon. Serve with a slice of bread.

Saturday~1,390 kcal

☀️

End of Week

You made it through a full week on pantry staples. Tonight if you want to loop back, soak a fresh batch of lentils or beans for Monday. The pantry is already stocked — you know the rhythm now.

Breakfast

Golden Milk Oats with Dates

~350 kcal

Oats cooked with turmeric, ginger, cinnamon, and black pepper, sweetened only with chopped dates. Deeply aromatic and anti-inflammatory. A slow Sunday breakfast.

⚡ Instant Pot

Add ½ cup rolled oats, 1½ cups water, ½ tsp turmeric, ¼ tsp cinnamon, ¼ tsp ginger, a tiny pinch of black pepper, and 2–3 chopped dates. Pressure cook High for 3 minutes, natural release 10 min. Let sit 2 min to thicken. Stir in a splash of plant milk for extra creaminess if you like.

Snacks

Snack 1 · ~120 kcal

Lentil Dip

Leftover cooked lentils blended rough with olive oil, lemon, garlic, and cumin. Scoop with veggie sticks or rice crackers.

Snack 2 · ~80 kcal

Pear & Cinnamon

One pear sliced with a light dusting of cinnamon. Simple end-of-week sweetness.

Dinner

Spiced Lentil & Sweet Potato Stew

~440 kcal

The soaked lentils and a diced sweet potato simmered in a fragrant coconut-spiced broth. Lush, warming, and a genuinely beautiful close to the week.

⚡ Instant Pot

Drain soaked lentils. Sauté diced onion and 3 garlic cloves on Sauté for 3 min. Add lentils, 1 medium sweet potato (diced), 1 tsp cumin, ½ tsp coriander, ½ tsp cinnamon, ¼ tsp chili flakes, 1 can light coconut milk, and 1 cup water. Pressure cook High for 8 minutes, natural release 10 min. Adjust salt, squeeze of lime, serve as-is or over a small scoop of rice.