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.
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