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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

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