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 2 shopping list


Fruit: 4 avocado, 4 apples, 2 medjool dates, 1 lemon

Vegetables: x2 300g bag of mixed salad leaves, 500g baby spinach, 1 punnet cherry tomatoes, 4 Tomato, 1 continental cucumber, 1 carrot, 600g sweet potato

Herbs and aromats; garlic cloves

Men; 2 nectarine/peaches

Meat and alternatives

Large carton of eggs

150g Roast beef

500g extra lean mince beef

Steggles turkey rissoles (x6 per pack)

2 large chicken breasts

x2 150g white fish fillets

Men: 200g roast beef

Fridge items

90g Fetta

Small tub cottage cheese (any brand)

3 x160g Danone yopro yoghurt

3x Chobani 0.5% Greek yoghurt (plain)

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 Oat bran

1 packet cacao powder

1 packet LSA

2x 105g tin John West Pink Atlantic salmon

2x 95g tinned tuna in oil

2x 125g can chickpeas

400g can black beans

400g can corn kernels

1 tin beetroot slices

2 Sunrice basmati/brown rice cup

1 packet Kez’s kitchen free and naked bar

Raw Amazonia natural protein powder

Men: 6 microwave cups of basmati rice, 2x185g tin tuna in oil instead of 95g tin


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