Week 3 shopping list

Vegetables

Fresh

• 700 g broccoli
• 200 g swiss brown mushrooms
• 2 red or yellow capsicum
• 1 small baby cos lettuce (12 leaves)
• 3 medium tomatoes
• 3 red onions
• 2 corn cobs
• 3 cups finely shredded red cabbage
• 2 carrots
• 4 green shallot
• 2 celery stalks
• 1 onion (brown/white)
• 120 g mixed baby salad leaves
• 500 g washed potatoes
• 2 large zucchini
• 250 g punnet cherry tomatoes
• 600 g butternut pumpkin
• 150 g snow peas
• ½ bunch baby bok choy
• 4 red radishes

Canned

• 400g can no added salt diced tomatoes

Frozen

• 1 cup frozen baby peas
• 1 cup frozen peas and corn

Bottled/Dried

• ¼ cup no added salt tomato paste

Fruit

• 4 limes
• 3 lemons

Cereals (Preferably wholegrain)

• 270 g packet soba noodles
• 312 g packet (12) corn tortillas
• 250 g sachet microwavable steamed brown rice and quinoa blend
• 100 g small wholemeal pasta shapes (penne or twists)
• ¼ cup plain flour
• 1 slice wholegrain bread
• ⅔ cup wholemeal couscous
• 2 x 120 g wholegrain Turkish rolls
• 200 g dried Thai style rice noodles

Dairy

Fridge

• ⅓ cup reduced fat plain Greek yoghurt
• 75 g feta cheese
• ¾ cup buttermilk
• 750 ml reduced fat milk
• ½ cup freshly grated Parmesan cheese

Healthy Proteins

Fresh

• 300 g firm tofu
• 500 g skinless, boneless white fish fillets
• 800 g skinless, boneless chicken thigh fillets
• 375 g shredded, skinless cooked chicken breast
• 400 g lean rump steak

Canned

• 425 g can tuna in springwater
• 425 g can no added salt black beans

Healthy fats

• 6 tbsp olive oil
• 2 tsp sesame oil
• 5 tbsp sunflower oil
• 1 tbsp sesame seeds
• 1 tbsp pepitas
• 2 tbsp pecans
• ¼ cup pine nuts
• ⅓ cup roasted unsalted peanuts
• ⅓ cup pitted Sicilian (or Kalamata) olives
• 4 avocados
• 2 tbsp no added salt, no added sugar, crunchy peanut butter

Herbs and spices

Fresh

• 5 cloves garlic
• 2 bunches coriander

Dried

• 3½ tsp Mexican chilli powder
• 1 tsp ground cumin
• 1 tsp ground paprika
• 2 tsp Cajun spice mix
• 1 tsp onion powder
• 1 tsp mustard powder
• 2 tsp dried Italian herbs

Other

• 3½ tbsp salt reduced soy sauce
• 1 tbsp brown sugar
• 2 tbsp pickles sliced jalapenos
• 4 tsp Dijon mustard
• 1 tbsp Thai chilli jam