Fresh Vegetables

50g asparagus

3⁄4 avocado

60g baby spinach leaves

20g bean shoots

1 head broccoli

1⁄2 bunch broccolini

1⁄2 brown shallot

1⁄2 head cauliflower

50g cauliflower

1⁄2 celery stalk

110g cherry tomatoes

8g fresh ginger

4 3⁄4 garlic cloves

1⁄2 green capsicum

1⁄2 bunch kale

1 1⁄2 Lebanese cucumbers

2 long red chillies

2 1⁄2 medium carrots

1 medium tomato

45g mixed salad leaves

120g mushrooms

1⁄4 onion

1⁄4 red capsicum

1 1⁄4 red onions

1⁄2 spring onion

Fruit

2 bananas

1⁄2 banana (large)

70g fresh or frozen raspberries

2 3⁄4 lemons

20ml lemon juice

1⁄2 lime

Condiments

30g crunchy natural peanut butter

35g honey (rice malt syrup or maple syrup)

3g hulled tahini

8ml maple syrup

40ml olive oil

15ml red wine vinegar

13ml sesame oil

50ml soy sauce (or tamari if gluten free)

Fresh Herbs

8 sprigs dill

1 sprig fresh basil

1⁄4 bunch fresh continental parsley

1⁄4 bunch fresh coriander

1 sprig fresh coriander

1 1⁄2 sprigs fresh rosemary

1⁄2 sprig fresh thyme

6 1⁄2 sprigs parsley

Pantry Canned

3⁄4 tin of cannellini beans (400g)

1⁄4 tin of chickpeas (400g tin)

180g tin of tuna in brine

95g tin of tuna in springwater

Bakery

2 small (50g) wholemeal pita breads or pockets (or gluten free)

2 thin (40g) slices rye bread (or gluten free)

2 thin (40g) slices sourdough bread (or gluten free)

8 thin (40g) slices wholegrain bread (or gluten free)

Fridge

6 falafel balls

30g firm tofu

50g hummus

15g vegan parmesan cheese

Freezer

40g frozen mixed berries

35g frozen peas

Dried Herbs & Spices

1⁄4 tsp dried oregano

2 tsp dukkah (a mix of chopped almonds, sesame seeds & ground cumin)

1 tsp ground cinnamon

1 1⁄4 tsp ground cumin

Deli

50g green olives

20g kalamata olives

50g trimmed bacon

Pantry

125ml almond milk

20g almonds

50g arborio rice

1⁄2 tsp baking powder

5g cashews

30g chia seeds

200g fingerling potatoes

15g hazelnuts

40g mayonnaise (regular or egg free)

30g natural protein powder

160g pre-cooked brown rice

25g roasted almonds

10g rolled oats (or brown rice flakes or quinoa flakes if gluten free)

1⁄4 tsp salt

15g sesame seeds

1 small (40g) wholegrain wrap or tortilla (or gluten free)

4 thin rice cakes

15g unsalted peanuts

3ml vanilla extract

25g vanilla protein powder

219ml vegetable stock

40g wholemeal spelt flour (or gluten free)

Dairy/Eggs

240g cottage cheese

30g feta

100g Greek yoghurt (or dairy-free alternative)

75g haloumi

4 1⁄2 large eggs

125ml milk

15g parmesan

Butcher

275g chicken breast

250g chicken tenderloins