Week 2 Shopping List
Shopping List based on recommended Meal Plan for Week 2 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
50g asparagus
1⁄4 avocado
80g baby spinach leaves
40g bean shoots
1 head broccoli
1 bunch broccolini
200g cauliflower
1 head cauliflower
200g cherry tomatoes
18g fresh ginger
3 1⁄2 garlic cloves
60g green beans
1 green capsicum
2 Lebanese cucumbers
1 long red chilli
3 medium carrots
1 1⁄4 onions
40g red cabbage
1⁄2 red capsicum
1⁄2 red onion
1 red radish
1 spring onion
Fruit
3 1⁄2 bananas
1⁄2 banana (large)
105g fresh or frozen raspberries
2 1⁄2 lemons
10ml lemon juice
2 limes
Condiments
3g coconut oil
35g crunchy natural peanut butter
30g honey (rice malt syrup or maple syrup)
3g hulled tahini
23ml maple syrup
15ml olive oil
20ml red wine vinegar
25ml sesame oil
100ml soy sauce (or tamari if gluten free)
Fresh Herbs
4 sprigs dill
7 sprigs fresh coriander
1⁄2 bunch fresh coriander
4 sprigs parsley
Pantry Canned
105ml coconut milk, tinned
1 tin of cannellini beans (400g)
1⁄4 tin of chickpeas (400g tin)
180g tin of tuna in brine
Bakery
1 thin (40g) slice sourdough bread (or gluten free)
5 thin (40g) slices wholegrain bread (or gluten free)
Fridge
160g coconut yoghurt
300g firm tofu
Freezer
40g frozen mixed berries
70g frozen peas
70g frozen podded edamame
Dried Herbs & Spices
1⁄2 tsp dried oregano
3⁄4 tsp garam masala
1 tsp ground cumin
Deli
50g green olives
40g kalamata olives
100g trimmed bacon
Butcher
550g chicken breast
250g chicken tenderloins
Pantry
705ml almond milk
10g almonds
1⁄2 tsp baking powder
5g black sesame seeds
35g chia seeds
65g dried red lentils
50g kimchi
40g mayonnaise (regular or egg free)
60g natural protein powder
385g pre-cooked brown rice
20g red curry paste
80g rice vermicelli
25g roasted almonds
35g rolled oats (or brown rice flakes or quinoa flakes if gluten free)
30g sesame seeds
4 thin rice cakes
30g unsalted peanuts
5ml vanilla extract
85g vanilla protein powder
563ml vegetable stock
40g wholemeal spelt flour (or gluten free)
Dairy/Eggs
60g feta
60g fresh ricotta
120g Greek yoghurt (or dairy-free alternative)
8 large eggs
375ml milk
15g parmesan