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Week 3 Shopping List
heartfoundation.org.au|Helpline 13 11 12

Week 3 Shopping List

All the ingredients you need for week three of your heart healthy meal plan.

Remember to check your pantry before heading to the supermarket!

Vegetables

Fresh

  • 700g broccoli
  • 200g swiss brown
  • mushrooms
  • 2 red or yellow
  • capsicum
  • 1 small baby cos lettuce (12 leaves)
  • 3 medium tomatoes
  • 3 red onions
  • 2 corn cobs
  • 3 cups finely shredded red cabbage
  • 2 carrots
  • 4 green shallot
  • 2 celery stalks
  • 1 onion (brown/white)
  • 120g mixed baby salad leaves
  • 500g washed potatoes
  • 2 large zucchini
  • 250g punnet cherry tomatoes
  • 600g butternut pumpkin
  • 150g snow peas
  • ½ bunch baby bok choy
  • 4 red radishes

Canned

  • 400g can no added salt diced tomatoes

 Frozen

  • 1 cup frozen baby peas
  • 1 cup frozen peas and corn

Bottled/Dried

  • ¼ cup no added salt tomato paste

Fruit

  • 4 limes
  • 3 lemons

Cereals (Preferably wholegrain)

  • 270g packet soba noodles
  • 312g packet (12) corn tortillas
  • 250g sachet microwavable steamed brown rice and quinoa blend
  • 100g small wholemeal pasta shapes (penne or twists)
  • ¼ cup plain flour
  • 1 slice wholegrain bread
  • 2/3 cup wholemeal couscous
  • 2 x 120g wholegrain Turkish rolls
  • 200g dried Thai style rice noodles

Dairy

Fridge

  • ⅓ cup reduced fat plain Greek yoghurt
  • 75g feta cheese
  • ¾ cup buttermilk
  • 750 ml reduced fat milk
  • ½ cup freshly grated Parmesan cheese

Healthy Proteins

Fresh

  • 300g firm tofu
  • 500g skinless, boneless white fish fillets
  • 800g skinless, boneless chicken thigh fillets
  • 375g shredded, skinless cooked chicken breast
  • 400g lean rump steak

Canned

  • 425g can tuna in springwater
  • 425g can no added salt black beans

Healthy fats

  • 6 tbsp olive oil
  • 2 tsp sesame oil
  • 5 tbsp sunflower oil
  • 1 tbsp sesame seeds
  • 1 tbsp pepitas
  • 2 tbsp pecans
  • ¼ cup pine nuts
  • ⅓ cup roasted unsalted peanuts
  • ⅓ cup pitted Sicilian (or Kalamata) olives
  • 4 avocados
  • 2 tbsp no added salt, no added sugar, crunchy peanut butter

Herbs and spices

Fresh

  • 5 cloves garlic
  • 2 bunches coriander

Dried

  • 3 ½ tsp Mexican chilli powder
  • 1 tsp ground cumin
  • 1 tsp ground paprika
  • 2 tsp Cajun spice mix
  • 1 tsp onion powder
  • 1 tsp mustard powder
  • 2 tsp dried Italian herbs

Other

  • 3½ tbsp salt reduced soy sauce
  • 1 tbsp brown sugar
  • 2 tbsp pickles sliced jalapenos
  • 4 tsp Dijon mustard
  • 1 tbsp Thai chilli jam

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