8 Week Shopping List – Standard 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: fish sauce, 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: 95g tins of tuna in oil, 105g tins of John West pink salmon, 125g tins of chickpeas

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



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) Frozen berries – any variety

Fridge and Freezer items

Frozen berries – any variety

Frozen vegetables – bulk or individual bags

Easy proteins to refrigerate or freeze: Steggles turkey rissoles, Kangaroo patties/sausages, Birds Eye Steam Fresh Fish (see ‘easy meal ideas’ guide)

Chobani 1kg Greek yoghurt (plain)

Danone Yopro yoghurts

Cottage Cheese

Pilpel Hummus



Week 1 Shopping list


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

Vegetables: 500g spinach bag, 300g chopped kale bag, 2x500g bags classic/Asian coleslaw, 2 tomatoes, 1 punnet cherry tomatoes, 1 continental cucumber, 4 zucchini (or 2 packets zoodles), 4 carrot, 2 red capsicum, 1 bunch broccolini, 5 radishes, 1 red onion, 2 brown onion, 200g sweet potato,

Herbs and aromats: x1 bunch dill, x1 bunch parsley and/or coriander, x1 chilli, garlic clove

Men: 7 bananas, 5 apples


Meat and alternatives

Large carton of eggs

2 large chicken breasts

2 salmon fillets (300g)

500g extra lean beef mince

Fridge items

1kg Chobani Greek yoghurt – plain (0.5%)

Small tub Pilpel hummus

Small tub cottage cheese (any brand)

Small bag of low fat grated cheese

Pantry items

1 packet vermicelli noodles

400g tin tomatoes

1 packet wholemeal spaghetti

400g chickpeas

400g lentils

Sesame seeds (or mixed seeds, that will be used later in the plan)

1x packet Goodness Superfoods Barley wraps

1 packet Mission wholemeal Pitas

2 tins 95g tuna in olive oil

1 block 70% Dark chocolate

1 packet Ryvita


Men: 2 packets of Mission wholemeal pitas

Freezer items

2 x 500g bag frozen berries (any)