Week 1 Shopping List
heartfoundation.org.au|Helpline 13 11 12

Week 1 Shopping List

All the ingredients you need for week one of your heart healthy meal plan.

Remember to check your pantry before heading to the supermarket!

Vegetables

Fresh

  • 4 onion
  • 1 large red onion
  • 2 stalks celery
  • 3 carrots
  • 2 zucchini
  • 400g green beans
  • 1 red capsicum
  • 1kg sweet potato
  • 500g butternut pumpkin
  • 1 large tomato
  • 100g baby spinach
  • 1 pkt Garden salad mix

Canned

  • 2 x 400g can no added salt diced tomatoes

 Frozen

  • 2 cups frozen green peas

Bottled/Dried

  • 400g bottle passata (tomato puree)
  • 160g no added salt tomato paste
  • 300g jar mild tomato salsa

Fruit

  • 1 lime
  • 1 lemon

Cereals (Preferably wholegrain)

  • 2 wholegrain mixed seed rolls
  • 1 slice wholegrain bread
  • 200g brown rice vermicelli noodles
  • 500g packet pumpkin gnocchi
  • 6 sheets filo pastry
  • 250g pouch microwavable steamed brown rice

Dairy

Fridge

  • ¾ cup grated parmesan cheese
  • 150 g feta cheese
  • 1 cup (125g) grated reduced fat tasty cheese

Pantry

  • 2 x 375 mL can light and creamy evaporated milk

Healthy Proteins

Fresh

  • 750g skinless, boneless chicken breast fillets
  • 600g skinless boneless white fish fillets
  • 500g lean beef mince
  • 8 large eggs

Canned

  • 420g can no added salt chickpeas
  • 420g can no added salt cannellini beans
  • 400g can no added salt red kidney beans

Dry

  • 1 cup (200g) dried lentil soup mix

Healthy fats

  • 7 tbsp Olive oil
  • Olive oil spray
  • 2 tbsp sunflower Oil
  • ⅓ cup unsalted roasted cashews
  • ⅓ cup unsalted roasted peanuts
  • 2 tbsp sliced kalamata olives
  • 1 avocado

Herbs and spices

Fresh

  • 5 cloves garlic
  • 1 bunch parsley
  • ½ bunch Thai basil leaves (can be substituted for basil or coriander)
  • 2 tbsp coriander

Dried

  • 3 tsp curry powder
  • 1 tsp dried chilli flakes
  • 2 tsp Mexican chilli powder
  • Black pepper

Other

  • 1 tbsp red wine vinegar
  • 1 reduced salt vegetable stock cube
  • 1.5 tbsp reduced salt soy sauce
  • 1 tbsp chilli jam
  • 2 tbsp basil pesto dip
  • 2 tbsp massaman paste

      Are you at risk of heart disease?

      Are you at risk of heart disease?

      Are you at risk of heart disease?

      There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

      Aboriginal heart health

      Aboriginal heart health

      Aboriginal heart health

      Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

      Heart Foundation Recovery Support and Resources

      Heart Foundation Recovery Support and Resources

      Heart Foundation Recovery Support and Resources

      Heart Foundation programs and resources to support your recovery....

      Jump Rope for Heart

      Jump Rope for Heart

      Jump Rope for Heart

      Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

      MyMarathon

      MyMarathon

      MyMarathon

      The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

      Building physical activity into urban planning and design

      Building physical activity into urban planning and design

      Building physical activity into urban planning and design

      Resources available for built environment professionals to help guide in the development of active outdoor and indoor spaces....

      Physical activity in the workplace

      Physical activity in the workplace

      Physical activity in the workplace

      Resources to help you create a more physically active workplace....

      Getting active at school

      Getting active at school

      Getting active at school

      Physical activity resources for school staff....

      Healthy Active by Design

      Healthy Active by Design

      Healthy Active by Design

      Improving the design of our cities, towns, streets and buildings makes it easier for Australians to lead heart-healthy lives....

      Your heart is your most important tool

      Your heart is your most important tool

      Your heart is your most important tool

      Men’s Health Week is the perfect time to think about your heart....

      Heart Age Calculator

      Heart Age Calculator

      Heart Age Calculator

      Try our Heart Age Calculator to understand what contributes to your risk of heart disease....

      Heart Healthy Dinner Plan

      Heart Healthy Dinner Plan

      Heart Healthy Dinner Plan

      Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

      Stay informed about COVID-19

      Stay informed about COVID-19

      Stay informed about COVID-19

      If you have heart disease, you are more vulnerable to severe complications....

      Heart Foundation recipes

      Heart Foundation recipes

      Heart Foundation recipes

      Check out our recipe categories to find your next heart healthy meal....

      Time to book a Heart Health Check?

      Time to book a Heart Health Check?

      Time to book a Heart Health Check?

      If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

      What is an arrhythmia?

      What is an arrhythmia?

      What is an arrhythmia?

      Arrhythmia is a fault in the heart’s electrical system, which affects your heart’s pumping rhythm....

      What is a cardiac arrest?

      What is a cardiac arrest?

      What is a cardiac arrest?

      With immediate help a cardiac arrest can be survived. Learn how to save a life....

      What is coronary heart disease?

      What is coronary heart disease?

      What is coronary heart disease?

      Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....

      What is heart failure?

      What is heart failure?

      What is heart failure?

      Heart failure is a condition where your heart isn’t pumping as well as it should be....

      Heart disease and pregnancy

      Heart disease and pregnancy

      Heart disease and pregnancy

      Pregnancy is often referred to as the “ultimate stress test” for the body....

      After being treated for atrial fibrillation, Boyd is now back on track

      After being treated for atrial fibrillation, Boyd is now back on track

      After being treated for atrial fibrillation, Boyd is now back on track

      Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

      How to make healthier meals at home

      How to make healthier meals at home

      How to make healthier meals at home

      Cooking at home is often healthier than eating out....

      What is angina?

      What is angina?

      What is angina?

      Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....

      What is heart valve disease?

      What is heart valve disease?

      What is heart valve disease?

      Heart valve disease means that your heart valve or valves don't open or close properly....

      Heart conditions in women

      Heart conditions in women

      Heart conditions in women

      Like men, women can be diagnosed with a range of heart conditions....

      What is a heart attack?

      What is a heart attack?

      What is a heart attack?

      The most common cause of a heart attack is coronary heart disease....

      What is atrial fibrillation?

      What is atrial fibrillation?

      What is atrial fibrillation?

      Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

      Chest x-ray for heart disease

      Chest x-ray for heart disease

      Chest x-ray for heart disease

      This test can help your doctor determine if there is anything wrong with your heart....

      Coronary Artery Calcium Score

      Coronary Artery Calcium Score

      A Coronary Artery Calcium Score or CT Calcium test can be used to estimate your risk of heart attack or stroke....

      Risk factors for women

      Risk factors for women

      Risk factors for women

      In Australia, 90% of women have one risk factor for heart disease, and 50% have two or more. ...