Week 1 Shopping List

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