Week 6 Shopping List

Shopping List based on recommended Meal Plan for Week 6 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.

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Fresh Vegetables

1⁄4 avocado

130g baby spinach leaves

10g bean shoots

1 head broccoli

1 brown shallot

2 celery stalks

140g cherry tomatoes

7 garlic cloves

4 iceberg lettuce leaves

1⁄2 Lebanese cucumber

2 medium carrots

2 medium tomatoes

90g mixed salad leaves

1 1⁄4 onions

1⁄2 red onion

1 small red chilli

2 1⁄4 spring onions

Fruit

1⁄2 banana (large)

60g fresh or frozen blueberries

70g fresh or frozen raspberries

2 lemons

10ml lemon juice

1⁄2 lime

20ml lime juice

2 medium bananas

Condiments

315g crunchy natural peanut butter

5ml fish sauce

45g honey (rice malt syrup or maple syrup)

13ml maple syrup

35ml olive oil

10ml red wine vinegar

 

Fresh Herbs

12 sprigs dill

1⁄4 bunch fresh continental parsley

1⁄2 sprig fresh coriander

1⁄2 bunch fresh mint

3 sprigs fresh rosemary

1 stalk lemongrass

8 sprigs parsley

1⁄4 tsp sea salt flakes

Pantry Canned

180g tin of tuna in brine

190g tin of tuna in springwater

Bakery

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

40g hummus

Freezer

90g frozen corn

80g frozen mixed berries

Dried Herbs & Spices

2 tsp ground cumin

Deli

50g green olives

 

Pantry

75g almond meal

125ml almond milk

20g almonds

25g almonds (roasted)

1⁄2 tsp baking powder

63ml beef stock

30g chia seeds

1L chicken stock

20g coconut flakes

130ml coconut milk, unsweetened (carton)

400g fingerling potatoes

150g fresh egg noodles (or gluten free)

40g mayonnaise (regular or egg free)

30g natural corn chips (low salt)

60g natural protein powder

80g pitted dates

60g rice vermicelli

4 thin rice cakes

5g tomato paste

13ml vanilla extract

25g vanilla protein powder

90g white quinoa

40g wholemeal spelt flour (or gluten free)

Dairy/Eggs

20g cheddar (tasty) cheese

160g cottage cheese

120g fresh ricotta

200g Greek yoghurt (or dairy-free alternative)

4 large eggs

250ml milk

15g parmesan

Butcher

425g beef mince

250g beef steak

250g chicken tenderloins

300g chicken thighs