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Week 2 Shopping List
heartfoundation.org.au|Helpline 13 11 12

Week 2 Shopping List

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

Remember to check your pantry before heading to the supermarket!

Vegetables

Fresh

  • 2 large carrots
  • 500g small carrots
  • 4 zucchinis
  • 4 green shallots
  • 3 onions
  • 400g cauliflower
  • 400g green beans
  • 1 red capsicum
  • 2 parsnip
  • 300g Brussel sprouts
  • ½ small red onion
  • 100g baby rocket
  • 1 small Lebanese cucumber
  • 125g cherry tomatoes
  • 500g small orange sweet potato
  • 650g (4 medium) brushed potatoes
  • 400g packet fresh stir fry vegetables
  • 2 bunches baby bok choy

Canned

  • 400g can no added salt diced tomatoes

 Frozen

  • ½ cup frozen corn kernels

Bottled/Dried

  • 180g no added salt tomato paste
  • 400g bottle tomato pasata
  • ½ cup roasted capsicum strips
  • ⅓ cup chunky tomato salsa (check label- lowest in sodium)

Fruit

  • 2 limes
  • 1 lemon

Cereals (Preferably wholegrain)

  • 400g packet wholegrain wok- ready noodles
  • 2/3 cup Wholemeal self-raising flour
  • 2 cups cooked brown rice
  • 250g pouch microwavable brown rice
  • 1 small wholegrain baguette (French Stick bread)

Dairy

Fridge

  • 1 ¼ cup grated tasty cheese
  • 1/3 cup unflavoured Greek yoghurt
  • 4 mozzarella cheese slices

Pantry

  • 375ml can light and creamy evaporated milk

Healthy Proteins

Fresh

  • 500g lean beef mince
  • 5 eggs
  • 2x 350g skinless boneless chicken breast fillets
  • 200g shredded, skinless cooked chicken breast
  • 4x 175g boneless fish fillets
  • 1 kg lean diced lamb

Canned

  • 420g can no added salt four bean mix
  • 420g can no added salt Mexican style 3 bean mix

Dry

  • 1/3 cup dried French style (Puy) lentils

Healthy fats

  • 4 tbsp sunflower oil
  • 6 tablespoons olive oil
  • 2 tbsp sliced black olives
  • 3/4 cup unsalted roasted cashews
  • 1 tbsp sesame seeds
  • 1 avocado

Herbs and spices

Fresh

  • 6 cloves garlic
  • 1 tablespoon chopped fresh mint
  • 4 tsp grated fresh ginger
  • ½ cup Thai basil leaves
  • 1 tbsp fresh or dried thyme leaves

Dried

  • 1 tbsp Cajun spice mix
  • 2 tsp dried Italian herbs
  • 11/2 tsp Mexican chilli powder
  • 2 tsp dried oregano

Other

  • 4 tbsp salt reduced soy sauce
  • 1 tbsp brown sugar
  • 2 tbsp honey
  • 2 tbsp korma paste
  • 2 tbsp Worcestershire sauce
  • 1 reduced salt chicken stock cube
  • 3 tsp corn flour

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