The Pantry Week Two — Simple Vegan Table

Shopping ListBuy only what you need

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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 well beyond the week.

Dried Goods

Yellow split peas — 1 cup
Red lentils — 1 cup
Green or brown lentils — ½ cup
Dried black beans — ½ cup
Dried kidney or pinto beans — ½ cup
Dried chickpeas — ½ cup
Rolled oats — 1½ cups
Bulgur wheat — ½ cup
Rice noodles or soba noodles — one package

Canned and Jarred

Light coconut milk — 2 cans
Crushed tomatoes — 1 can
Curry paste (red or green) — small jar
Tahini — small jar
Maple syrup — small bottle
Tamari or soy sauce
Natural peanut butter
Salsa — small jar
Hot sauce

Spices

Cumin — ground
Coriander — ground
Turmeric — ground
Smoked paprika
Cinnamon — ground
Cardamom — ground
Chili flakes
Cayenne pepper
Black pepper
Salt

Fresh Produce

Yellow onions — 3 medium
Garlic — 1 head
Fresh ginger — small knob (or ground ginger)
Lemons — 2
Limes — 1
Sweet potato — 1 medium
Carrots — 3 medium
Spinach or kale — small bag
Bananas — 3 ripe
Fruit for snacking — apples, pears, or oranges

Snack Staples

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

Pantry Basics

Olive oil
Vegetable broth — 1 carton (32 oz)
Plant milk — small carton

Sunday~1,180 kcal

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Tonight: Prep for Monday

Soak ¾ cup red lentils — just rinse and cover with cold water. No overnight needed for red lentils but a few hours helps. Also soak ½ cup brown rice if you want rice with Monday's dinner.

Breakfast

Silky Split Pea Soup

~320 kcal

Split peas soaked overnight dissolve into something exceptionally smooth — almost no work for a deeply warming bowl. A gentle way to open the week.

⚡ Instant Pot

Drain the soaked split peas and rinse well. On Sauté mode, cook half a diced onion and 2 garlic cloves for 2 minutes. Add split peas, 1 tsp cumin, ½ tsp turmeric, ¼ tsp coriander, pinch of chili flakes, and 2½ cups water or vegetable broth. Pressure cook High for 8 minutes, natural release 10 min. Stir vigorously — they will have dissolved almost completely. Squeeze in lemon, salt to taste. Serve warm. Makes 2 small portions — refrigerate the second for a snack later in the week.

Snacks

Snack 1 · ~110 kcal

Spiced Sunflower Seeds

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

Snack 2 · ~90 kcal

Banana

One ripe banana. Simple, sweet, sustaining.

Dinner

Red Curry Lentil Soup

~380 kcal

Red lentils cooked in coconut milk with curry paste, ginger, and lime. The same humble lentil in an entirely different register — fragrant, rich, and ready in under thirty minutes.

⚡ Instant Pot

No soaking needed. On Sauté mode, cook half a diced onion, 2 garlic cloves, and 1 tsp grated ginger for 2 minutes. Add 1–2 tsp red curry paste and stir for 30 seconds. Add ½ cup red lentils (rinsed), 1 can light coconut milk, and ½ cup water. Pressure cook High for 6 minutes, natural release 10 min. Stir, squeeze in half a lime, salt to taste. Serve as-is or over a small scoop of rice. One serving.

Monday~1,200 kcal

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Tonight: Prep for Tuesday

Soak ½ cup dried chickpeas in a full bowl of cold water — they need 10–12 hours. Also measure out bulgur wheat for Tuesday breakfast — no soaking needed, just have it ready.

Breakfast

Oats with Peanut Butter and Banana

~290 kcal

Rolled oats stirred through with peanut butter and mashed banana while still warm. Creamy, filling, and genuinely good — one of those combinations that works better than it has any right to.

⚡ Instant Pot

Add ⅓ cup rolled oats, 1¼ cups water, and a pinch of salt to the IP. Pressure cook High for 3 minutes, natural release 10 min. Stir in 1 tbsp natural peanut butter and half a mashed ripe banana. Add a drizzle of maple syrup if you want it sweeter. Eat warm.

Snacks

Snack 1 · ~120 kcal

Split Pea Soup

The second portion from Sunday morning, warmed up. A savory mid-morning bowl that carries you through to dinner without effort.

Snack 2 · ~100 kcal

Apple and Peanut Butter

One apple sliced with 1 tbsp natural peanut butter. Reliable, grounding.

Dinner

Carrot and Lentil Soup

~350 kcal

Red lentils and carrots cooked with cumin and coriander into a naturally sweet, golden soup. Simple enough to feel restful on a Monday evening.

⚡ Instant Pot

On Sauté mode, cook half a diced onion and 2 garlic cloves for 2 minutes. Add 2 medium carrots (diced), ½ cup red lentils (rinsed), 1 tsp cumin, ½ tsp coriander, ¼ tsp turmeric, and 2 cups vegetable broth. Pressure cook High for 8 minutes, natural release 10 min. Stir well — lentils will have dissolved into the broth. Add a squeeze of lemon and salt to taste. One serving.

Tuesday~1,210 kcal

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Tonight: Prep for Wednesday

Soak ½ cup green or brown lentils in cold water overnight. Also soak ½ cup dried black beans if you want them for Thursday — they need a full 8–12 hours.

Breakfast

Bulgur with Banana and Cardamom

~300 kcal

Bulgur wheat as a hot cereal, sweetened with mashed banana and a pinch of cardamom. Week one's raisin version, made simpler.

⚡ Instant Pot

Add ⅓ cup bulgur wheat, 1 cup water, and a pinch of salt to the IP. Pressure cook High for 5 minutes, natural release 10 min. Stir in one mashed ripe banana and ¼ tsp cardamom. Drizzle with a little maple syrup if you want it sweeter.

Snacks

Snack 1 · ~130 kcal

Chickpea and Lemon Dip

Leftover chickpeas from the freezer or can, blended rough with lemon, garlic, olive oil, and cumin. Serve with rice crackers.

Snack 2 · ~80 kcal

Dried Fruit and Almonds

Small handful of raisins or apricots alongside 8 raw almonds. Dense energy, no prep.

Dinner

Green Curry Chickpeas

~390 kcal

The soaked chickpeas from last night cooked in green curry paste and coconut milk. Brighter and more fragrant than red — a different side of the same pantry.

⚡ Instant Pot

Drain soaked chickpeas. Add to IP with 2½ cups fresh water and ½ tsp salt. Pressure cook High for 35 minutes, natural release 15 min. Drain most of the liquid, leaving a little behind. On Sauté mode, stir in 1–2 tsp green curry paste and a splash of coconut milk. Cook 2 minutes, stirring. Squeeze in lime and serve as-is or over bulgur or rice. One serving.

Wednesday~1,190 kcal

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Tonight: Prep for Thursday

Soak ½ cup dried kidney or pinto beans — 8 hours minimum. Set them going before bed and they will be ready by morning. No other prep needed tonight.

Breakfast

Savory Lentil and Spinach Hash

~310 kcal

The week one hash, made genuinely single-serving. The soaked green lentils from last night, cooked simply with garlic and turmeric. Good on its own, better with hot sauce.

⚡ Instant Pot

Drain soaked lentils. On Sauté mode, cook 1 garlic clove and ¼ diced onion for 2 minutes. Add lentils, ½ tsp cumin, ¼ tsp turmeric, and 1 cup vegetable broth. Pressure cook High for 6 minutes, quick release. Drain excess liquid. Stir in a handful of spinach or kale. Season with salt, hot sauce, and Cavender's if you have it. One serving.

Snacks

Snack 1 · ~100 kcal

Roasted Pumpkin Seeds

2 tbsp pepitas toasted in a dry pan with salt and a pinch of chili. Good fat, good crunch, genuinely sustaining.

Snack 2 · ~90 kcal

Rice Cakes and Peanut Butter

Two rice cakes with 1 tbsp peanut butter. Sixty seconds, genuinely satisfying.

Dinner

Sweet Potato and Black Bean Bowl

~380 kcal

The soaked black beans from last night cooked until creamy, served with roasted sweet potato and a squeeze of lime. Hearty and grounding mid-week.

⚡ Instant Pot

Drain soaked black beans. Add to IP with 1½ cups water, 1 bay leaf, 1 tsp cumin, and 2 smashed garlic cloves. Pressure cook High for 20 minutes, natural release 15 min. Meanwhile, dice half a sweet potato and roast in a pan with a drizzle of olive oil, salt, and smoked paprika at 400°F for 20 min, or cook directly in a dry pan over medium heat until tender and slightly charred. Serve beans over sweet potato with lime juice and salsa. One serving.

Thursday~1,200 kcal

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Tonight: Prep for Friday

Soak ½ cup dried lentils in cold water. Also have your oats measured and your spices laid out — Friday morning should be effortless.

Breakfast

Golden Milk Oats

~280 kcal

Turmeric, ginger, cinnamon, and black pepper in oats, sweetened only with chopped dates. Week one's Saturday breakfast, made to a genuine single portion.

⚡ Instant Pot

Add ⅓ cup rolled oats, 1 cup water, ½ tsp turmeric, ¼ tsp cinnamon, ¼ tsp ginger, a tiny pinch of black pepper, and 2 chopped dates to the IP. Pressure cook High for 3 minutes, natural release 10 min. Stir in a splash of plant milk if you have it. Eat warm.

Snacks

Snack 1 · ~110 kcal

Black Beans on Toast

A scoop of Wednesday's black beans warmed and spooned over a slice of toast. Smash a few with a fork first so they spread. Genuinely good.

Snack 2 · ~100 kcal

Spiced Popcorn

A small bowl of air-popped popcorn with cumin, smoked paprika, and a light drizzle of olive oil.

Dinner

Spiced Vegetable Noodle Broth

~350 kcal

Rice noodles in a simple tamari and ginger broth with whatever vegetables you have. Light but warming, a different texture from everything else this week.

Stovetop, no IP needed. Bring 2 cups vegetable broth to a simmer. Add 1 tbsp tamari, a pinch of chili flakes, ½ tsp grated ginger, and ½ tsp cumin. Add a handful of spinach or kale and any vegetables you have — carrot, onion, whatever. Simmer 3 minutes. Cook rice noodles separately according to package. Add to the broth. Squeeze in lime. Eat immediately — noodles absorb the broth if left too long.

Friday~1,180 kcal

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Tonight: Prep for Saturday

Soak ½ cup dried chickpeas in a full bowl of cold water overnight — they need 10–12 hours for Saturday's dinner. Nothing else is needed tonight.

Breakfast

Spiced Lentil and Sweet Potato Stew

~330 kcal

Soaked lentils and diced sweet potato in a fragrant coconut broth with warming spices. A single, filling bowl that takes almost no attention to make.

⚡ Instant Pot

Drain soaked lentils. On Sauté mode, cook ¼ diced onion and 1 garlic clove for 2 minutes. Add lentils, 1 diced sweet potato, ½ tsp cumin, ¼ tsp coriander, ¼ tsp cinnamon, pinch chili, and ¾ cup light coconut milk with ½ cup water. Pressure cook High for 8 minutes, natural release 10 min. Squeeze of lime, salt to taste. One serving.

Snacks

Snack 1 · ~120 kcal

Spiced Popcorn

Air-popped popcorn tossed with cumin, smoked paprika, a pinch of salt, and a light drizzle of olive oil. Simple and satisfying.

Snack 2 · ~90 kcal

Orange and Walnuts

One orange segmented with 5 walnut halves. A good end-of-week combination.

Dinner

Smoky Bean and Carrot Stew

~360 kcal

Kidney or pinto beans with carrots in a smoky tomato base. Deep, satisfying, and built entirely from the pantry. Serve with a slice of bread or over bulgur.

⚡ Instant Pot

Drain soaked beans. On Sauté mode, cook ¼ diced onion, 1 garlic clove, and 1 diced carrot for 3 minutes. Add beans, ½ can crushed tomatoes, 1 tsp smoked paprika, ½ tsp cumin, pinch chili, 1 tsp maple syrup, and ½ cup water. Pressure cook High for 25 minutes, natural release 15 min. Mash a few beans for body. Salt and black pepper generously. One serving.

Saturday~1,200 kcal

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End of Week Two

Saturday closes the week gently. Use what you have, eat simply, and let the day be quiet. The pantry is stocked and the rhythm is yours now.

Breakfast

Oat Porridge with Banana and Cinnamon

~270 kcal

The simplest breakfast of the week. Rolled oats, one banana, cinnamon. No fuss. A quiet Saturday morning bowl.

⚡ Instant Pot

Add ⅓ cup rolled oats, 1 cup 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 banana. Eat warm.

Snacks

Snack 1 · ~120 kcal

Lentil Dip and Rice Crackers

Cooked lentils blended rough with olive oil, lemon, garlic, and cumin. Scoop with rice crackers or vegetable sticks.

Snack 2 · ~80 kcal

Fresh Fruit

A banana, an apple, a pear, an orange — whatever is ripest. The simplest snack, and often the right one.

Dinner

Pantry Freestyle Bowl

~360 kcal

Beans or lentils over a grain, seasoned however feels right. No precise recipe — just the pantry, the spice shelf, and what you've learned this week about putting a bowl together.

No strict recipe. Warm any cooked beans or cook a small batch of lentils quickly on the stovetop. Warm a grain alongside — bulgur, rice, or oats. Season from the spice shelf: cumin, smoked paprika, turmeric, whatever calls to you. Add something bright at the end — lemon, lime, hot sauce. Eat it warm and without fuss.