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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Meatloaf

40-50 minutes

Serves 6