Week 3 Shopping List
All the ingredients you need for week three of your heart healthy meal plan.
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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