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Week 4 Shopping List
heartfoundation.org.au|Helpline 13 11 12

Week 4 Shopping List

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

As always, remember to check your pantry before heading to the supermarket!

Vegetables

Fresh

  • 2 onions
  • 1 small red onion
  • 3 carrots
  • 3 zucchini
  • 1 small red
  • capsicum
  • 1 small green capsicum
  • 6 pieces baby corn
  • 2 bunches bok choy
  • 2 bunches
  • broccolini
  • 1 head broccoli
  • 2 medium & 1 large sweet potato (approx. 1kg)
  • 1 medium potato
  • 1 small leek
  • 2 sticks celery
  • 4 medium tomatoes
  • 250g punnet cherry tomatoes
  • 1 small lebanese cucumber
  • ½ bunch kale
  • 1 large pkt garden salad mix
  • 1 green shallot
  • 100g button mushrooms
  • 75g rocket leaves

Canned

  • 2 x 400g can no added salt diced tomatoes

 Frozen

  • 250g packet frozen chopped spinach

Bottled/Dried

  • 165g no added salt tomato paste
  • 1 cup tomato pasata

Fruit

  • 2 lemons

Cereals (Preferably wholegrain)

  • ½ cup fresh wholemeal breadcrumbs
  • 1 cup quinoa
  • 2 wholegrain tortillas
  • 250g pkt hoikkien noodles
  • ½ cup panko breadcrumbs
  • 2 tbsp plain flour
  • 2 souvlaki bread rounds or wholemeal pita bread
  • 200g (20) instant cannelloni tubes

Healthy Proteins

Fresh

  • 1kg lean beef mince
  • 3 egg
  • 2 x 300g skinless boneless chicken breast fillets
  • 680g extra firm tofu
  • 600g skinless boneless thick white fish fillets

Canned

  • 420g can no added salt cannellini beans
  • 2 x 420g can no added salt red kidney beans
  • 420g can no added salt black beans
  • 2 x 420g can no added salt lentils

Dairy

Fridge

  • ¾ cup grated parmesan cheese
  • 2 tbsp milk
  • 4 slices tasty cheese
  • 1cup reduced fat Greek yoghurt
  • 200g fresh ricotta cheese

Healthy fats

  • 6 tbsp olive oil
  • Olive oil spray
  • 2 tbsp unsalted cashews
  • 2 tbsp sesame seeds

Herbs and spices

Fresh

  • 9 cloves garlic
  • 1 tsp ginger
  • ¼ bunch fresh coriander
  • 1 tbsp parsley
  • 1 tbsp fresh mint

Dried

  • 4 tsp mixed dried herbs (Italian)
  • ½ tsp dried basil
  • 2½ tsp dried oregano
  • 3 tsp smoked paprika
  • 1tsp ground cumin
  • 1 tsp ground coriander
  • ¼ tsp chilli flakes
  • 2 tsp sweet paprika
  • 1½ tsp ground allspice

Other

  • 4 tbsp fruit chutney
  • 300 mL salt reduced vegetable stock
  • 1 tbsp oyster sauce
  • 2 small whole gherkins
  • 1 reduced salt vegetable stock cube

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