Week 1 Shopping List
Shopping List based on recommended Meal Plan for Week 1 for 1 person. Quantities may vary depending on your recommended daily calorie intake. If cooking for 2 double. If any specific dietary requirements (ie. gluten free, vegan, vegetarian) replace or remove items as required*. Remember, being organised is key. Look through your cupboard and work out what you have already and only buy what you need. Use freezer or food storage to save time and money.
Fresh Vegetables
100g asparagus
1 avocado
70g baby spinach leaves
40g bean shoots
1 head broccoli
1 bunch broccolini
1 head cauliflower
160g cherry tomatoes
15g fresh ginger
5 garlic cloves
1 green capsicum
1⁄2 bunch kale
2 Lebanese cucumbers
2 long red chillies
3 medium carrots
1 medium tomato
400g mushrooms
1 onion
1⁄2 red capsicum
1 red onion
1 spring onion
Fruit
2 1⁄2 bananas
70g fresh or frozen raspberries
2 1⁄2 lemons
20ml lemon juice
1 lime
Condiments
270g crunchy natural peanut butter
40g honey (rice malt syrup or maple syrup)
5g hulled tahini
5ml maple syrup
30ml olive oil
20ml red wine vinegar
25ml sesame oil
100ml soy sauce (or tamari if gluten free)
Fresh Herbs
4 sprigs dill
1 bunch fresh basil
1⁄2 bunch fresh coriander
2 sprigs fresh coriander
8 sprigs parsley
Pantry Canned
1 tin of cannellini beans (400g)
1⁄2 tin of chickpeas (400g tin)
180g tin of tuna in brine
Bakery
1 large (100g) wholemeal pita bread or pocket (or gluten free)
2 small (50g) wholemeal pita breads or pockets (or gluten free)
2 thin (40g) slices sourdough bread (or gluten free)
6 thin (40g) slices wholegrain bread (or gluten free)
Fridge
6 falafel balls
150g firm tofu
40g hummus
50g vegan tasty cheese
Freezer
40g frozen mixed berries
70g frozen peas
Dried Herbs & Spices
1⁄2 tsp dried oregano
2 tsp dukkah (a mix of chopped almonds, sesame seeds & ground cumin)
2 tsp ground cinnamon
1⁄2 tsp ground cumin
Pantry
10g almonds
30g chia seeds
20g desiccated coconut
40g mayonnaise (regular or egg free)
30g natural protein powder
20g pine nuts
150g pitted medjool dates
320g pre-cooked brown rice
20g raw cacao powder
25g roasted almonds
95g rolled oats (or brown rice flakes or quinoa flakes if gluten free)
30g sesame seeds
4 thin rice cakes
30g unsalted peanuts
Dairy/Eggs
240g cottage cheese
60g feta
60g Greek yoghurt (or dairy-free alternative)
7 large eggs
125ml soy milk (or alternative)
15g parmesan
Deli
50g green olives
40g kalamata olives
100g trimmed bacon
Butcher
550g chicken breast
250g chicken tenderloins