Kitchen tips
A Weekly Vegetable Shopping List for Healthy Meal Prep in Manila
Meal prep is easier when the shopping list is ready. This list covers a week of salads, stir-fries, soups and snacks for two people, using vegetables that are easy to find and keep well in Manila.
Salad greens and herbs (eat in the first 3 to 4 days)
- Romaine: 500 g
- Arugula or baby spinach: 250 g
- Basil, parsley or cilantro: 1 small pack each
Vegetables for cooking
- Broccoli: 500 g
- Carrots: 500 g
- Bell peppers, red and green: 2 to 3 pieces
- Zucchini: 500 g
- Cherry tomatoes: 250 g
- Button or shiitake mushrooms: 250 g
- Pechay or bok choy: 1 bunch
Staples
- White or red onions: 500 g
- Garlic: 250 g
- Ginger: 100 g
- Potatoes or sweet potatoes: 1 kg
Fruit
- Hass avocado: 2 to 3 pieces, at different ripeness
- Bananas and mango for breakfast
- Calamansi or lemons for dressings
A simple prep plan
- Day 1: wash and spin dry the greens you will eat in the next two days, roast carrots and potatoes, and cook a big batch of rice or grains.
- Day 3: stir-fry broccoli, peppers, mushrooms and pechay with garlic and ginger.
- Day 5: use the remaining vegetables in a soup or sinigang.
Reduce waste
Store greens and herbs properly (see how to keep salad greens fresh), use the most perishable items first, and freeze extra herbs in olive oil in an ice-cube tray.
You can order everything on this list in one go from our online order form, delivered the next day in BGC, Makati, Rockwell, Ortigas, Pasig, Mandaluyong and San Juan.
