Kitchen Monk

🛒 Everything for one person for the 7-day Kitchen Monk Starter Plan: every meal, plus brown rice with the chili, white beans with the burgers and soup, and one piece of fruit a day. Cooking for more? Multiply each amount, or use the interactive list, which does the math for you.

🖨️ To print: use your browser’s Print command (on a phone, Share or ⋮, then Print). These amounts match the interactive list and the plan exactly; they come from the same data. Updated October 5, 2026.

🥬 Produce

  • ☐ Bananas (or 1 apple or orange a day): 7
  • ☐ Cauliflower: 1 head
  • ☐ Celery: 2 ribs
  • ☐ Garlic: 2 cloves
  • ☐ Lemons: 6 tbsp juice (buy about 3 lemons)
  • ☐ Medjool dates: 21
  • ☐ Mixed salad greens: 10 cups
  • ☐ Red onion: 2
  • ☐ Russet potatoes: 2
  • ☐ Sweet potato, medium: ½
  • ☐ White or cremini mushrooms: 2½ cups
  • ☐ Yellow or white onion, large: ½
  • ☐ Yellow potato, medium: 1

🫘 Beans and canned foods (no salt added)

  • ☐ Black beans, canned (no salt added): 2 cans
  • ☐ Diced tomatoes, canned (no salt added): 2 cans
  • ☐ Kidney beans, canned (no salt added): 3 cans
  • ☐ Tomato paste (no salt added): 8 oz (buy about 2 cans)
  • ☐ White beans, canned (no salt added): 4½ cups (buy about 3 cans)

🌾 Grains

  • ☐ Brown rice, cooked: 6 cups (about 2 cups dry)
  • ☐ Rolled oats: 4½ cups
  • ☐ Short-grain brown rice, dry: ½ cup

🧊 Frozen

  • ☐ Chopped spinach, frozen: 16 oz

🌰 Nuts, seeds, pantry

  • ☐ Cashews, raw, unsalted: 2 cups
  • ☐ Nutritional yeast: ¼ cup
  • ☐ Pecans: 3½ tbsp

🌿 Herbs and spices (check your pantry first)

  • ☐ Black pepper: 1 tsp
  • ☐ Chili powder, salt-free: 1½ tsp
  • ☐ Cinnamon: 3½ tsp
  • ☐ Dried basil: 1 tsp
  • ☐ Dried oregano: 3 tsp
  • ☐ Granulated garlic: 2 tsp
  • ☐ Granulated onion: 1 tsp
  • ☐ Ground cumin: 1½ tsp
  • ☐ Ground turmeric: ½ tsp
  • ☐ Smoked paprika: ½ tsp
  • ☐ Vanilla extract or powder: 5¼ tsp

🌿 Kitchen Monk Standard: no added salt, oil, or sugar; choose BPA-free cans or cartons when you can. Can and lemon counts are estimates. Allergy note: cashews and pecans are tree nuts. Questions: rfjeep@gmail.com.