Week 4 shopping list

Vegetables

Fresh

• 2 onions
• 1 small red onion
• 3 carrots
• 3 zucchini
• 1 small red capsicum
• 1 small green capsicum
• 6 pieces baby corn
• 2 bunches bok choy
• 2 bunches
• broccolini
• 1 head broccoli
• 2 medium and 1 large sweet potato (approx. 1 kg)
• 1 medium potato
• 1 small leek
• 2 sticks celery
• 4 medium tomatoes
• 250 g punnet cherry tomatoes
• 1 small lebanese cucumber
• ½ bunch kale
• 1 large pkt garden salad mix
• 1 green shallot
• 100 g button mushrooms
• 75 g rocket leaves

Canned

• 2 x 400 g can no added salt diced tomatoes

Frozen

• 250 g packet frozen chopped spinach

Bottled/dried

• 165 g no added salt tomato paste
• 1 cup tomato pasata

Fruit

• 2 lemons

Cereals (preferably wholegrain)

• ½ cup fresh wholemeal breadcrumbs
• 1 cup quinoa
• 2 wholegrain tortillas
• 250 g pkt hokkien noodles
• ½ cup panko breadcrumbs
• 2 tbsp plain flour
• 2 souvlaki bread rounds or wholemeal pita bread
• 200 g (20) instant cannelloni tubes

Healthy Proteins

Fresh

• 1 kg lean beef mince
• 3 egg
• 2 x 300 g skinless boneless chicken breast fillets
• 680 g extra firm tofu
• 600 g skinless boneless thick white fish fillets

Canned

• 420 g can no added salt cannellini beans
• 2 x 420 g can no added salt red kidney beans
• 420 g can no added salt black beans
• 2 x 420 g can no added salt lentils

Dairy

Fridge

• ¾ cup grated parmesan cheese
• 2 tbsp milk
• 4 slices tasty cheese
• 1 cup reduced fat Greek yoghurt
• 200 g fresh ricotta cheese
• Healthy fats
• 6 tbsp olive oil
• Olive oil spray
• 2 tbsp unsalted cashews
• 2 tbsp sesame seeds

Herbs and spices

Fresh

• 9 cloves garlic
• 1 tsp ginger
• ¼ bunch fresh coriander
• 1 tbsp parsley
• 1 tbsp fresh mint

Dried

• 4 tsp mixed dried herbs (Italian)
• ½ tsp dried basil
• 2½ tsp dried oregano
• 3 tsp smoked paprika
• 1tsp ground cumin
• 1 tsp ground coriander
• ¼ tsp chilli flakes
• 2 tsp sweet paprika
• 1½ tsp ground allspice

Other

• 4 tbsp fruit chutney
• 300 ml salt reduced vegetable stock
• 1 tbsp oyster sauce
• 2 small whole gherkins
• 1 reduced salt vegetable stock cube