8 Week Shopping List – Vegetarian M+F

Essential and useful items to keep in stock:
Please note these items will not necessarily appear in your weekly shopping list, so please make sure to refer to this ‘essentials’ list and keep items in stock. For GF alternatives please refer to the weekly meal plans.

Pantry items

Oils: Extra Virgin Olive Oil, Sesame oil

Seasonings: salt, pepper, cumin, paprika, cinnamon, taco seasoning, dried Italian herbs, chilli flakes, sumac, Dukkah, garlic (whole or paste), ginger (whole or paste)

Sauces, dressings and condiments: soy sauce/tamari, Ayam light sweet chilli, lemon juice, vinegar (balsamic/red wine), mirin, whole-egg mayo, honey, hulled tahini, 100% peanut butter, mustard

Grains and flours: Wholemeal flour, Rolled oats, oat bran, quinoa (or microwave quinoa and rice cups), Microwave basmati and brown rice cups, Burgen Bread (any variety), Ryvita, multigrain corn thins, Vita Weats, Goodness Superfoods Wholegrain wraps.

GF grains and flours: Quinoa flakes, wholegrain bread (i.e. Burgen GF soy linseed), wholegrain wrap (i.e. BFree available at Woolworths), crispbreads (i.e. Olina’s GF pepita seed/multigrain corn thins), cereal (i.e. GF Weet Bix or Special K), untoasted muesli (i.e. Free and Low Monster GF muesli)

Nuts and seeds: Mixed seeds, roasted/raw almonds

Canned items: 125g tins of chickpeas, 400g tins of black beans/kidney beans/chickpeas/4-bean mix

Snacks: Health Lab ‘Game Changer’ Protein Ball, Cobs plain popcorn, Happy Snack Company roasted chickpeas, 70%+ Lindt dark chocolate

 

Produce

Apples (can be replaced with stonefruit in season), bananas, fresh berries (as an alternative to frozen)

Mixed salad bags

Salad vegetables (i.e., cucumber, tomato etc)

Snack vegetables (i.e. carrot, celery)

Fridge and Freezer items

Frozen berries – any variety

Frozen vegetables – bulk or individual bags

Easy proteins to refrigerate: Australian Eat Well vegetable patties, firm tofu, Yumi’s falafel, eggs, haloumi

Chobani 1kg Greek yoghurt (plain)

Danone Yopro yoghurts

Cottage Cheese

Pilpel Hummus

 

 

Week 1 Shopping list

Produce

Fruit: 3 bananas, 3 apples, 1 avocado, 3 lemons,

Vegetables: 3 brown onion, 1 red onion, 3 red capsicum, 500g baby spinach, 300g chopped kale, 2 bags Asian coleslaw mix, 4 zucchinis (or 2 packets of zucchini noodles), 2x 250g punnet cherry tomatoes, 6 carrot, 5 small radishes, 3 Lebanese cucumber

Herbs and aromats: x1 chilli, garlic bulb, ginger (or Garden Gourmet ginger paste), Garden gourmet lemongrass paste, basil (optional), 1 punnet parsley, 1 punnet coriander

Men: 7 bananas, 5 apples

 

Meat and alternatives

Large carton of eggs

500g block firm tofu

Fridge items

1kg Chobani Greek yoghurt – plain (0.5%)

40g grated hard cheese e.g. parmesan

Small tub of Pilpel Hummus

Small tub of Cottage cheese

1 packet Yumi’s pre-made falafel

Pantry items

2x 400g canned black beans

2x 400g canned lentils

1x 400g canned chickpeas

1 can baby corn spears

1 packet Goodness Superfoods wholegrain wraps

1 packet Mission small wholemeal pitas

1 packet vermicelli noodles

1 packet wholemeal spaghetti

Tomato based pasta sauce (i.e. Five Brother’s, Leggo’s)

1 packet Ryvita

1 microwave cup of basmati/brown rice

1 block 70% + Lindt dark chocolate

40g roasted cashews

2tbs Mixed seeds

Wholemeal flour or oat bran

Hulled Tahini

100% Peanut butter

3 Health Lab ‘Game Changer’ salted caramel protein ball (available at Woolworths or online)

Almonds

Men: 2 microwave cups of basmati/brown rice, 2 packets of Mission small wholemeal pita

 

Freezer items

2 x 500g bag frozen berries (any)

400g frozen stir fry vegetables