Week 2 Shopping List

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