Shopping list
Six categories with tick boxes and budget tips.
Meal plan
Breakfast, lunch and dinner for seven days.
Event sheet
A full checklist for a welcoming community meal.
Each sheet prints on its own A4 page.
Weekly shopping list
A categorized list for a week of familiar plant-based meals. Tick what you need and add your own items in the blank lines.
Pulses and tins
- Brown or green lentils
- Red lentils
- Chickpeas, tinned or dry
- Beans (white, kidney or fava)
- Tinned chopped tomatoes
Grains and bread
- Rice (brown if available)
- Bulgur or couscous
- Oats
- Wholemeal bread or flatbread
- Pasta
Fresh produce
- Onions and garlic
- Tomatoes and cucumbers
- Seasonal leafy greens
- Lemons
- Seasonal fruit
- Potatoes and carrots
Nuts, seeds and spreads
- Peanut butter or tahini
- Walnuts or almonds
- Dates
- Olive oil
Spices and condiments
- Cumin and turmeric
- Sumac or za'atar
- Salt and black pepper
- Vegetable stock cubes (check ingredients)
Fortified foods and supplements
- Fortified soya or oat drink
- Vitamin B12 (for a fully vegan diet)
- Nutritional yeast (optional)
Budget and waste tips
- Check the cupboard before buying; plan meals around what you already have.
- Compare price per kilogram and drained tin weight, not the shelf price.
- Dry pulses cost less than tinned and keep for months; tinned is faster.
- Buy seasonal vegetables; frozen vegetables are nutritious and reduce waste.
- A fully vegan diet needs a reliable B12 source; check NHS guidance.
Source: mercifulplate.org/printables · Nutrition and B12: nhs.uk, The vegan diet · Food safety: who.int, Five keys to safer food.
Seven-day meal plan
Dishes from across Muslim food cultures, plant-based by nature or with one simple swap. Full recipes are on the recipes page.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Oats with dates, walnuts and fortified soya milk | Hummus, falafel and tabbouleh wrap | Chana masala with brown rice |
| Tuesday | Ful medames with wholemeal bread | Leftover chana masala | Mujaddara with cucumber-tomato salad |
| Wednesday | Peanut butter toast and a banana | Kısır with chickpeas | Gado-gado |
| Thursday | Tofu scramble with spinach and za'atar | Lentil soup and bread | Tarka dal with rice and greens |
| Friday | Overnight oats with figs and chia | Family jumu'ah lunch: ghormeh sabzi and saffron rice | Leftovers with salad |
| Saturday | Manakish with za'atar, olives, tomatoes | Vegetable harira | Bean and vegetable tagine with couscous |
| Sunday | Smoothie: soya milk, banana, oats, peanut butter | Harira leftovers | Batch-cook dal and beans for the week |
Notes for the week:
Source: mercifulplate.org/printables · Nutrition and B12: nhs.uk, The vegan diet · Food safety: who.int, Five keys to safer food.
Mosque & community event sheet
A checklist for organising a welcoming plant-based meal. A proposed plan, not a claim that any mosque has adopted it.
Date:
Venue:
Expected attendance:
Budget:
Food-safety lead:
Kitchen & equipment:
Before booking
- Date, time and venue confirmed
- Estimated attendance recorded
- Budget agreed with organisers
- Kitchen access and equipment checked
- A named food-safety lead appointed
- Dietary needs and allergies collected
Menu planning
- A substantial pulse-based main dish, not only sides
- Soup or starter
- Rice, bread or another staple
- Salad and fruit
- Water and drinks
- Sauces, stocks and sweets checked for animal ingredients and alcohol-based ingredients
Labelling and allergens
- Every dish labelled with its name and ingredients
- Allergens marked: sesame, nuts, soy, wheat and others
- Separate utensils and preparation areas where needed
- A plant-based menu does not make every processed ingredient automatically halal; check the standard your community follows
On the day and afterwards
- Transport and holding temperatures follow local food-safety rules
- Manageable portions served, with refills available
- Attendance and leftovers recorded
- Cooling and storage of leftovers arranged
- Safe donation of surplus food checked against local rules
- Discussion kept optional; no graphic footage without consent
- A community meal does not replace qurbani, vows or other prescribed rituals.
- Share source links and welcome questions rather than making attendance a test of belief.
Source: mercifulplate.org/printables · Nutrition and B12: nhs.uk, The vegan diet · Food safety: who.int, Five keys to safer food.
Research trail
Sources and further reading
- 01NHS: The vegan diet — Nutrition planning and B12
- 02WHO: Five keys to safer food
- 03Qur’an 7:31 — “Eat and drink, but do not be excessive”
References are given so readers can check them in the primary sources. Hadith gradings and scholarly positions are summarised in good faith; where a text is disputed we say so. Verify before you rely on anything here.
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