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 2 shopping list

Produce

Fruit: 4 apples, 3 avocado, 2 medjool dates, 1 banana

Vegetables: 300g sweet potatoes, 200g butternut pumpkin, 1 punnet cherry tomatoes, 4 standard tomatoes, 2x 500g mixed salad leaves, 300g baby spinach, 1 red onion, 1 red capsicum, 1 yellow capsicum, 200g baby carrots, 1 continental cucumber, 2 carrot

Herbs and aromats; ginger (or ginger paste)

Men: 5 apple, 2 nectarine/peaches

Meat and alternatives

4-pack of Australian Eat Well Veggie burger patties

1 large carton of eggs

350g firm tofu

Fridge items

120g fetta cheese

1kg tub Chobani 0.5% yoghurt

Small tub cottage cheese

5 x Danone Yopro yoghurts

500ml Vitasoy unsweetened almond milk (or milk of choice for smoothie)

Pantry items

1 packet Burgen bread (any variety)

1 packet Multigrain corn thins

1 packet Ryvita

1 packet quinoa (or 1 microwave cup brown rice/quinoa blend)

2 Sunrice basmati rice cups

1 packet Oat bran

1 packet cacao powder

1 packet LSA

1x 125g tin 4 bean mix

3x 125g can chickpeas

1x 400g can black beans

1x 400g can red kidney beans

400g can corn kernels

1 tin beetroot slices

Dukkah/Za’atar

Olives

80g cashews

1 packet Kez’s kitchen free and naked bar

Almonds

Raw Amazonia natural protein powder

Men: 5 microwave cups of basmati rice, if using – 2 microwave cups of brown rice/quinoa blend)

 

Freezer items

1 packet frozen banana

3 single serve pouches of Birdseye steam fresh quinoa and vegetable grain blend

3 single-serve pouches of Birdseye steam fresh mixed vegetables

850g frozen mixed stir fry vegetables