Week One days 1-7 Vegan Easy ChallengE Ingredients List

nutritional yeast flakes

Fruit rolled oats
tortillas rice wine vinegar

avocado vegan wholemeal puff pastry soy or tamari sauce

bananas Weet-Bix (whole-wheat breakfast sweet soy sauce

berries (frozen) biscuits) tomato chutney

kiwi fruit wholegrain pasta (spaghetti/shapes) tomato sauce (or ketchup)

lemon wholemeal bread (sliced) vegan gravy powder

wholemeal burger bun vegan salt-reduced stock powder
strawberries
wholemeal couscous white pepper
wholemeal flour

Vegetables wholemeal wraps

Spreads
bok choy
broccoli
carrots
Legumes peanut butter
tahini
brown lentils vegan butter or margarine
cauliflower
canned cannellini beans vegemite or marmite
celery
cucumber chickpeas

fresh green beans kidney beans

frozen peas Oils

garlic
ginger Refrigerated Olive oil
Sesame oil
leek
Falafel balls
lettuce
firm tofu
mixed salad leaves
mushrooms
fortified soy milk
hummus
Other
onions baking powder
lentil patty or vegan patty of your choice
potatoes canned tomatoes
soy yoghurt
red and green capsicums (bell peppers) caster sugar
tempeh
red onion chilli flakes
vegan cheese
spinach cinnamon
vegan sausage
spring onions coriander seeds
vegan sour cream
sweet potato cumin powder
tomatoes cumin seeds
zucchini
NUTS & SEEDS cumin seeds
curry paste
almonds curry powder

Fresh Herbs brazil nuts

chia seeds
dried mixed herbs
dried oregano
basil fennel seeds
crushed peanuts
coriander garam masala powder
ground flaxseed
parsley pepitas ginger powder
pine nuts raisins
sunflower seeds tomato paste
Grains TVP (textured vegetable protein)
vanilla essence
besan (chickpea) flour
brown rice Condiments
bulgur (cracked wheat)
black pepper
muesli
iodised salt
plain flour
maple syrup or date syrup
rice noodles

NOTE You may already have some of the ingredients in your kitchen – simply mark the ones you have and purchase the remaining ones. Most items will be available in
your local supermarket and greengrocer. If you can’t find them, try a health store or shop online.