Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Days 1 to 5
Shopping List
FRESH PRODUCE 1 x 250g (1 x 8 oz) packet of brown Sea salt
1 head of cauliflower (about 1 lb) rice noodles Black pepper
3 zucchinis ½ cup quinoa ½ tsp of hot sauce (optional)
250g mushrooms (Brown, Swiss, Button) 1 cup brown rice
1 medium eggplant 1 x 400g (1 x 14 oz) can of chickpeas (or Level 2 Additional Ingredients
1 small sweet potato soak and cook dried chickpeas) 1 x packet granola of choice
1 medium spaghetti squash or pumpkin 2 x 400g (2 x 14 oz) can of black beans or (or see recipe on page 19)
2 red bell peppers (capsicum) red kidney beans (or a mixture of both)
1 x 1L (34 fl. oz) plant-based milk of choice
3 white or brown onions 1 x 400g (1 x 14 oz) can of chopped
1 x punnet blueberries or other berries
1 tomato tomatoes
(fresh or frozen)
1 avocado 2 x 400ml (2 x 13 fl. oz) can of full-fat
1 bunch of kale (Curly, Tuscan) coconut milk
2 avocados
1 lime 3 tbsp nutritional yeast 1 tbsp miso paste (white, red, or dark)
2 lemons 1 ½ tsp ground turmeric 1 tsp of ginger
1 large bunch of basil 1 tbsp + 1 tsp ground cumin 1 shallot or spring onion
1 bunch of cilantro (coriander) 2 tbsp dry red curry powder ¼ cup broccoli florets
1 bulb of garlic (or 3 tbsp curry paste)
½ cup mixed mushrooms
1 large shallot ¼ tsp cayenne pepper
(Shitake, Enoki, button, Swiss brown, etc.)
1 tsp baking powder
PANTRY 3 tbsp honey, maple syrup or sweetener 1 sheet dried nori
2 ½ cups of raw, unsalted cashews of choice 1 ½ cups quinoa
½ cup walnuts ½ cup + 2 tbsp of tamari, soy sauce, 3/4 cup chia seeds
¼ cup + 1 tbsp raw pumpkin seeds or coconut aminos 3 tbsp maple syrup (optional)
¼ cup raw, unsalted peanuts 2 tbsp apple cider vinegar Coconut oil (for cooking)
¾ cup nut butter of choice (peanut, almond, ⅓ cup white wine
3 tsp vanilla extract
cashew or other) 1 cup vegetable stock (or 1/2 cup white
3 tsp ground cinnamon
1/4 cup tahini (hulled or unhulled) wine + 1/2 cup water)
500g (18 oz) of gluten-free or whole grain pasta of your 2 tbsp coconut oil ½ tsp cayenne pepper
choice (spiral, shell, macaroni, penne) 1 tsp toasted sesame oil 1 x jar sauerkraut (to be added to lunches)
100g (3 1/2 oz) lentils or moong dhal Olive oil
Days 6 to 10
Shopping List
FRESH PRODUCE 2-inch piece of ginger Level 2 Additional Ingredients
Handful of green beans 1 bunch of cilantro (coriander) 1 x punnet blueberries or other
1 large red cabbage 1 bunch of parsley berries (fresh or frozen)
1 tomato 1 bunch of mint (optional) 1 avocado
1 medium sweet potato 1 bunch of Thai basil (optional) ¼ red onion
1 red bell pepper (capsicum) 1 x 1L (34 fl. oz) plant-based milk of choice
2 small heads of broccoli REFRIGERATOR
1 bunch of collard greens* ¼ cup coconut yogurt
1 bulb of garlic
1 white or brown onion FREEZER
1 small red onion ½ cup frozen peas
2 lemons 35