I am
Show me:
Show me:
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

      Aboriginal heart health

      Aboriginal heart health

      Aboriginal heart health

      Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

      Help Keep families together this Christmas

      Help Keep families together this Christmas

      Help Keep families together this Christmas

      Together, we can make heart disease history. Donate today to help fund ground-breaking heart research and keep families together this Christmas. ...

      Heart Foundation Recovery Support and Resources

      Heart Foundation Recovery Support and Resources

      Heart Foundation Recovery Support and Resources

      Heart Foundation programs and resources to support your recovery....

      Support and resources for health care professionals

      Support and resources for health care professionals

      Support and resources for health care professionals

      Our range of clinical and patient support resources are available for you to use in your daily practice....

      Are you at risk of heart disease?

      Are you at risk of heart disease?

      Are you at risk of heart disease?

      There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

      Heart Healthy Dinner Plan

      Heart Healthy Dinner Plan

      Heart Healthy Dinner Plan

      Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

      Support us and help save Australian hearts

      Support us and help save Australian hearts

      Support us and help save Australian hearts

      Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

      Clinical Guidelines

      Clinical Guidelines

      Clinical Guidelines

      Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

      Fundraise to save Australian hearts

      Fundraise to save Australian hearts

      Fundraise to save Australian hearts

      Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

      Heart attack at 35: Knowing the signs and symptoms

      Heart attack at 35: Knowing the signs and symptoms

      Heart attack at 35: Knowing the signs and symptoms

      David reflects on how his life changed when he had a heart attack at 35 and how he got back on track....

      Cardiac rehabilitation resources for healthcare providers

      Cardiac rehabilitation resources for healthcare providers

      Useful cardiac rehabilitation resources for health professionals....

      Active Living NSW

      Active Living NSW

      Active Living NSW

      Active Living NSW supports physical activity and healthy built environments in NSW ...

      Nutrition after a heart attack

      Nutrition after a heart attack

      Nutrition after a heart attack

      Discover key information on heart-healthy eating and drinking....

      General Practitioner Survey 2020

      General Practitioner Survey 2020

      This survey has been designed to collect feedback from general practitioners about their awareness and use of Heart Foundation materials....

      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....

      Our research stories

      Our research stories

      Our research stories

      We fund amazing researchers who have important stories to tell...

      Endorsement of externally developed clinical resources

      Endorsement of externally developed clinical resources

      Clinical resources: Coronary heart disease and mental health

      Clinical resources: Coronary heart disease and mental health

      The prevalence of depression is high in patients with coronary heart disease (CHD)....

      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....

      WEBINAR | Heart Health Checks: the critical role of the practice nurse

      WEBINAR | Heart Health Checks: the critical role of the practice nurse

      WEBINAR | Heart Health Checks: the critical role of the practice nurse

      This webinar discusses the role of practice nurses in conducting heart health checks...

      The one that took Jan’s breath away

      The one that took Jan’s breath away

      The one that took Jan’s breath away

      Open heart surgery to treat damaged heart valves has improved Jan's overall health....

      State based advocacy

      State based advocacy

      State based advocacy activity supporting local communities...

      From diagnosis at 37 to heart surgery, rehab and now

      From diagnosis at 37 to heart surgery, rehab and now

      From diagnosis at 37 to heart surgery, rehab and now

      Claude Lam, Open heart surgery survivor...

      Absolute CVD risk calculator

      Absolute CVD risk calculator

      The Absolute CVD risk calculator estimates the likelihood of having a heart attack or stroke in the next five years....

      Smoking and your heart

      Smoking and your heart

      Smoking and your heart

      Understand how smoking can impact your heart health. ...

      How to volunteer with us

      How to volunteer with us

      How to volunteer with us

      Join our volunteers and make a difference to the heart health of Australians....

      Our history

      Our history

      Our history

      For more than 60 years the Heart Foundation has been helping improve heart health across the nation....

      What waist measurements mean for your heart

      What waist measurements mean for your heart

      What waist measurements mean for your heart

      How your waist measurement contributes to your heart health...

      Healthy Food Access Tasmania

      Healthy Food Access Tasmania

      Healthy Food Access Tasmania

      We've been working on several projects with local governments across Tasmania, big and small....

      Being a carer for a heart attack patient

      Being a carer for a heart attack patient

      Being a carer for a heart attack patient

      Your role as a carer for a heart attack patient is an important one – explore some useful things to know....