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
- 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
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