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

  • 4 onion
  • 2 stalks celery
  • 3 carrots
  • 2 zucchini
  • 400g green beans
  • 1 red capsicum
  • 375g sweet potato
  • 500g butternut pumpkin
  • 300g new potatoes
  • 1 large tomato
  • 2 bunches asparagus
  • 4 spring onions
  • 1 pkt Garden salad mix

Canned

  • 2 x 400g can no added salt diced tomatoes

 Frozen

  • 2 cups + 100g frozen green peas
  • 100g frozen broad beans

Bottled/Dried

  • 400g bottle passata 9 tomato puree
  • 160g no added salt tomato paste
  • 300g jar mild tomato salsa

Fruit

  • 1 lime
  • 1 lemon

Cereals (Preferably wholegrain)

  • 2 wholegrain mixed seed rolls
  • 5 slices wholegrain bread
  • 200g brown rice vermicelli noodles
  • 500g packet pumpkin gnocchi
  • 250g pouch microwavable steamed brown rice
  • 6 sheets filo pastry

Dairy

Fridge

  • 1 cup parmesan cheese
  • 150 g feta cheese (reduced fat)

Pantry

  • 2 x 375 mL can light and creamy evaporated milk

Healthy Proteins

Fresh

  • 750g skinless, boneless chicken breast fillets
  • 600g skinless boneless white fish fillets
  • 500g lean beef mince
  • 8 eggs

Canned

  • 420g can no added salt chickpeas
  • 420 g can no added salt cannellini beans
  • 400g can no added salt red kidney beans

Dry

  • 1 cup (200g) dried lentil soup mix

Healthy fats

  • 7 tbsp Olive oil
  • Olive oil spray
  • 2 tbsp sunflower Oil
  • 1/3 cup roasted unsalted cashews
  • 1/3 cup unsalted roasted peanuts
  • 2 tbsp sliced kalamata olives
  • 1 avocado

Herbs and spices

Fresh

  • 5 cloves garlic
  • 1 bunch parsley
  • 1 bunch Thai basil leaves
  • 2 tbsp coriander
  • 4 tbsp mint

Dried

  • 3 tsp curry powder
  • 1 tsp dried chilli flakes
  • 2 tsp Mexican chilli powder
  • Black pepper

Other

  • 1 tbsp red wine vinegar
  • 1 reduced salt vegetable stock cube
  • 1.5 tbsp reduced salt soy sauce
  • 1 tbsp chilli jam
  • 2 tbsp basil pesto dip
  • 2 tbsp massaman paste

      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. ...

      Clinical Guidelines

      Clinical Guidelines

      Clinical Guidelines

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

      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....

      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.  ...

      MyMarathon

      MyMarathon

      MyMarathon

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

      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. ...

      Help make heart disease history!

      Help make heart disease history!

      Help make heart disease history!

      48 Australians die from heart disease every day. You can help save lives....

      Donate to the Heart Foundation

      Donate to the Heart Foundation

      Donate to the Heart Foundation

      Every dollar that you donate will help fund research, support and programs that help save lives....

      Wholegrains and heart health

      Wholegrains and heart health

      Wholegrains and heart health

      All you need to know about wholegrains to put you on the right track...

      Key Statistics: Cardiovascular Disease

      Key Statistics: Cardiovascular Disease

      Key data and statistics about CVD....

      Raffles & Lotteries

      Raffles & Lotteries

      Raffles & Lotteries

      Give yourself a chance to win $20,000 while helping the Heart Foundation to raise essential funds for heart research....

      Nutrition after a heart attack

      Nutrition after a heart attack

      Nutrition after a heart attack

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

      Seafood recipes

      Seafood recipes

      Seafood recipes

      Find heart healthy seafood recipes...

      Join Kate in making a difference to future generations

      Join Kate in making a difference to future generations

      Join Kate in making a difference to future generations

      Kate wanted to find a way she could make a difference to future generations...

      Support after a heart attack

      Support after a heart attack

      Support after a heart attack

      Many different thoughts may go through your head after a heart attack and you may be presented with complicated medical info. Know where to get support. ...

      Supporting SA cardiac patients and health professionals with free resources

      Supporting SA cardiac patients and health professionals with free resources

      Supporting SA cardiac patients and health professionals with free resources

      We want to make it easier for South Australians to lead heart-healthy lives....

      Taking your medicines

      Taking your medicines

      Taking your medicines

      There are many medicines that treat heart attack, angina, high blood pressure, high cholesterol and other heart conditions....

      COVID-19 & cardiovascular disease

      COVID-19 & cardiovascular disease

      COVID-19 & cardiovascular disease

      Information and resources for health care professionals....

      CVD & COVID-19 webinar

      CVD & COVID-19 webinar

      Ask the experts: caring for people with CVD during COVID-19...

      Heart Foundation Walking

      Heart Foundation Walking

      Heart Foundation Walking

      Learn more about Heart Foundation Walking and find your local walking group....

      Life changing research currently underway

      Life changing research currently underway

      Life changing research currently underway

      Search our current researcher's and the ground breaking research being undertaken....

      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'...

      Heart attack recovery – quit smoking

      Heart attack recovery – quit smoking

      Heart attack recovery – quit smoking

      Smoking is a major risk factor for heart disease. Get the facts on quitting and how it can help you recover. ...

      Breakfast recipes

      Breakfast recipes

      Breakfast recipes

      Heart healthy breakfasts to start your day right...

      Active Living NSW

      Active Living NSW

      Active Living NSW

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

      WEBINAR | Absolute CVD risk assessment practical update

      WEBINAR | Absolute CVD risk assessment practical update

      A multidisciplinary panel of experts discuss the practical application of absolute CVD risk assessment through Heart Health Checks....

      Physical activity in the workplace

      Physical activity in the workplace

      Physical activity in the workplace

      Resources to help you create a more physically active workplace....

      Meditation helped Grant recover from his heart attack

      Meditation helped Grant recover from his heart attack

      Meditation helped Grant recover from his heart attack

      Thankfully for Grant Byrne, a lifelong Led Zeppelin fan, some quick thinking helped him avoid a stairway to heaven. Read Grant’s heart attack story now. ...

      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...

      Supporting Young Hearts

      Supporting Young Hearts

      Supporting Young Hearts

      Advice from young people living with a heart condition....