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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

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