Grocery List For Packed Lunches Meal Plan

Scaled to 1 serving





Snacks & Nuts

Almond meal/flour <0.1
cup
Almonds, raw 0.2
cup whole
Coconut, shredded, unsweetened 8.7
gm
Peanut butter, smooth 16.1
gm
Sesame seeds, black 4.6
gm
Sunflower seeds 4.2
gm
Tahini paste 3.3
gm

Fruits

Avocado 0.5
avocado(s)
Dates 2.8
date(s)
Lemon peel (zest) 0.8
tsp

Spices & Herbs

Black pepper 0.1
gm
Cayenne pepper 0.1
gm
Chili powder 0.7
gm
Cinnamon <0.1
gm
Cumin 0.1
gm
Garlic powder 0.5
gm
Garlic salt 6.1
gm
Kosher salt 0.8
gm
Paprika, sweet 1.1
gm
Sea salt, fine 0.6
gm
sumac, ground 0.2
gm

Vegetables

Carrots 1.3
medium
Cauliflower 143.8
gm
Green onion, scallion, ramp 0.4
bunch
Mint, fresh 6.0
gm
Parsley, Italian, fresh 5.6
gm
Radish 0.1
bunch
Red bell pepper 0.5
medium pepper(s)
Yellow onion 0.1
medium

Canned Food

Chickpeas, canned, drained 230.3
gm

Other

Chickpeas, canned, low sodium 63.4
gm
Edamame (soybeans), cooked 95.1
gm

Baking

Cocoa powder, unsweetened 5.0
gm
Honey 10.7
gm

Condiments

Coconut oil 15.9
gm
Dijon mustard 7.9
gm
Extra virgin olive oil 48.8
ml
Hot sauce 10.0
ml
Red wine vinegar 7.5
ml
Rice vinegar 10.0
ml
Soy sauce 2.3
ml
Soy sauce, low sodium 9.9
ml

Pasta & Rice

Freekeh, cracked 4.2
tbsp
Japanese noodles, soba, cooked 56.7
gm
Lentils, canned 0.1
can (19oz)
Rice flour, brown 13.8
gm
Rice noodles, dry 10.1
gm

Beverage

Lemon juice 13.7
ml
Water 11.3
ml

Bread & Bakery

Pita bread, whole-wheat 1
medium pita

Various Groceries

Yoso Unsweetened Almond and Cashew Yogurt 0.3
container

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada