I am
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

      Research Directory

      Research Directory

      More Australians die of Heart Disease than any other cause.

      More Australians die of Heart Disease than any other cause.

      More Australians die of Heart Disease than any other cause.

      And the heartache lasts a lifetime. But you can help the Heart Foundation fund life-saving research to keep more families together....

      Heart Health Check Toolkit

      Heart Health Check Toolkit

      Heart health information in your language

      Heart health information in your language

      A selection of heart health information brochures in a range languages...

      What is heart disease?

      What is heart disease?

      What is heart disease?

      Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...

      MyMarathon

      MyMarathon

      MyMarathon

      The fundraising race where you set the pace. Run, jog or walk MyMarathon at your own pace during October....

      WEBINAR | Navigating the latest updates on CVD prevention

      WEBINAR | Navigating the latest updates on CVD prevention

      Q&A with Dr Caleb Ferguson

      Q&A with Dr Caleb Ferguson

      Q&A with Dr Caleb Ferguson

      An education program to promote self-care for people living with atrial fibrillation (INFORM-AF)...

      Chest x-ray for heart disease

      Chest x-ray for heart disease

      Chest x-ray for heart disease

      This test can help your doctor determine if there is anything wrong with your heart....

      Automated Implantable Cardioverter Defibrillator (ICD or AICD)

      Automated Implantable Cardioverter Defibrillator (ICD or AICD)

      This is a device inserted into your chest to return abnormal heart rhythms to normal using electrical impulses. ...

      Smart Heart Guidelines App

      Smart Heart Guidelines App

      Access to Australian heart disease guidelines is now free at your fingertips...

      Dinner recipes

      Dinner recipes

      Dinner recipes

      Search our heart healthy dinner recipes for tonights main meal...

      Find a cardiac rehabilitation service near you

      Find a cardiac rehabilitation service near you

      This cardiac services directory presents information on cardiac rehab programs offered across Australia....

      What is atrial fibrillation?

      What is atrial fibrillation?

      What is atrial fibrillation?

      Atrial fibrillation is a type of arrhythmia where your heart beats irregularly and fast....

      Aboriginal and Torres Strait Islander peoples: Lower your risk of heart disease

      Aboriginal and Torres Strait Islander peoples: Lower your risk of heart disease

      Aboriginal and Torres Strait Islander peoples: Lower your risk of heart disease

      Support and resources to help you stay healthy and reduce risk of heart disease. ...

      Fundraise to save Australian hearts

      Fundraise to save Australian hearts

      Fundraise to save Australian hearts

      Join our community of fundraisers who are committed to taking action to fight heart disease....

      Health Professional Ambassador Program

      Health Professional Ambassador Program

      Health Professional Ambassador Program

      Would you like to improve the cardiovascular health of your patients?...

      Queensland Cardiovascular Research Network

      Queensland Cardiovascular Research Network

      Queensland Cardiovascular Research Network

      QCVRN provides a framework to strengthen cardiovascular research in Queensland...

      Dairy and your heart health

      Dairy and your heart health

      Dairy and your heart health

      Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....

      Healthy chicken fajitas

      Healthy chicken fajitas

      20 minutes
      Serves 4

      Salad recipes

      Salad recipes

      Salad recipes

      Search through our tasty salad recipes...

      Absolute CVD risk charts

      Absolute CVD risk charts

      Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....

      Breakfast bean and mushroom pizza

      Breakfast bean and mushroom pizza

      Breakfast bean and mushroom pizza

      20 minutes
      Serves 2

      Lipid management clinical information and resources

      Lipid management clinical information and resources

      Lipid management resources for health professionals...

      Kid-friendly lentil stew

      Kid-friendly lentil stew

      30 minutes
      Serves 4

      Long-term recovery after a heart attack

      Long-term recovery after a heart attack

      Long-term recovery after a heart attack

      Information to help you adjust to what could be the 'new normal'...

      Permanent Pacemaker (PPM)

      Permanent Pacemaker (PPM)

      A small, battery-powered device that is fitted under the skin of your upper chest....

      Kylie defied the heart attack stereotypes

      Kylie defied the heart attack stereotypes

      Kylie defied the heart attack stereotypes

      Cardiac rehabilitation was a turning point for Kylie and essential to her heart failure recovery....

      Mexican spice blend

      Mexican spice blend

      Mexican spice blend

      Atrial fibrillation resources for patients

      Atrial fibrillation resources for patients