

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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