Nothing on this list needs a specialist shop. Most of it keeps for weeks.
Grains
- Oats
- Rye (a rye or seeded loaf)
- Barley
- Brown rice
- Quinoa
Beans and lentils
- Chickpeas
- Red lentils
- Kidney beans
- Butter beans
- Frozen peas
Nuts and seeds
- Walnuts
- Almonds
- Pumpkin seeds
- Sunflower seeds
- Flaxseed
Vegetables
- Onion
- Garlic
- Carrot
- Red pepper
- Spinach
- Tomatoes (tinned is fine)
- Broccoli
- Mushrooms
Fruit
- Banana
- Apple
- Frozen blueberries
- Lemon
Herbs and spices
- Ginger
- Cumin
- Parsley
That's 30. Most weeks you won't eat all of them, and you'll eat other things that aren't here. That's fine. The list is a starting point for the shopping basket, not a menu.
If you want more ideas, the Eating30 plant database has more than 430 plants and colour varieties, sorted into seven categories. Scrolling through the Legumes or Grains categories is a good way to spot things you've never tried, and anything you'll never eat can be hidden so it stops cluttering the list.
Eating30 is an app for iPhone and Android that counts the different plants you eat each week, with 30 as the target. The core tracking is free. It's a habit tracker, not medical advice.
Count your plants with Eating30
Tap the plants you eat and watch your week fill up towards 30.