BFT Week 3 and 4 Suggested Meal Plan Shopping List

  • The Shopping List below is based on all the foods contained in the suggested weeks plan for week only. This means you will do this again for week 4. This will give you a second opportunity to practice your cooking your recipes and help prevent food wastage.
  • If you buy all food for the two weeks some foods such as meat, seafood and poultry may need to be frozen.
  • Feel free to omit recipes you dislike or follow instructions to substitute food groups in a recipe for preference of cost, availability or ethical/health beliefs. You can also choose to double up on recipes if you don’t mind eating the same thing the next day.
  • Use the Shopping list below and the recipes you plan to cook up over the next 7 days and make a list on the amounts you need to buy considering:
  1. Your portion sizes
  2. The foods your already have
  3. Any food group substitutes you have chosen in recipes (e.g. a different meat/protein or grain)
  4. What foods you may have to freeze or return to the shops later.


Ingredients: (ALL RAW WEIGHT) Amount to buy: Tick:
Chicken Breast, Skinless F: 200g M: 250g
Beef, eye fillet or other lean cut F: 150g M: 200g
Lean Beef Mince F: 110g M: 200g
Rocking (Fish) or similar F: 400g M: 440g
Seafood marinara mix F: 220g M: 270g
Lean ham F: 80g M: 100g
Eggs F:3 M: 3


Ingredients: Amount to buy: Tick:
Mango Fresh, or Frozen 320g
Cherries, fresh or frozen 60g
Mixed berries, Fresh or Frozen 400g
Raspberries 90g
Blueberries, Fresh or Frozen 60g
Strawberries (or any other berry) 30g
Pineapple, tinned or fresh 100g
Banana 3
Watermelon 220g
Fresh lemon/lime or lemon/lime juice in bottle (preferred) 280ml
Favourite fruit for snacks 4 serves


Ingredients: Amount to Buy: Tick:
Spring Onion 1 small bunch
Thai Basil leaves, fresh (optional) 1 small bunch
Chives, Fresh or Dried (optional) 1 small bunch
Rosemary, fresh or dried 1 small bunch
Garlic, Gourmet Gardens, Cold Blend Paste OR FRESH 80g
Ginger, Gourmet Gardens, Cold Blend Paste OR FRESH 10g
Red Chilli, Fresh or pre-dried (Gourmet Gardens) 4 small
Mushrooms (mix of button and Large size) 340g
Tomato, common 5 medium – large (1 = 150g)
Red Onion 110g
Brown onion 370g
Carrot 125g
Capsicum, Red or Yellow 110g
Sweet Potato – Purple, Hawaiian or Orange F: 395g M: 500g
Pumpkin, any 100g
Broccolini 150g
Broccoli 150g
Bok Choy 200g
Zucchini 330g
Green beans 75g
Eggplant 275g
Corn (fresh, frozen or canned) 140g
Baby Spinach 125g
Cos ice berg lettuce (large cups) 40g (6 ‘cups’)




Ingredients: Amount to buy: Tick:
Whole Grain Oats or ‘Five Grain Porridge (Macro) or Similar F: 210g M: 285g
Weet-Bix, Multigrain F: 3 M: 3.5
Wholegrain Bread (Burgen or similar) F: 1 M: 2
Mountain Bread wraps, Rye or other 3
Wholegrain Barley Wraps (Freedom, or ‘Be Free’ for a Gluten Free alternative) F: 1 M: 1.5
Chia seeds (black, white or mixed) 20g
Goji Berries 25g
LSA (linseed, Soy and Almond – Finely ground) * or use crushed nuts 10g
Toasted coconut flakes (optional) 15g
Pistachio nuts or other 30g
Keens Curry Powder 10g
Smokey BBQ marinade, Masterfoods or similar 10g
4 Bean Mix – recommend small tins (125g/90g when drained) F: 90g M: 150g
Diced/crushed Tomatoes, canned 1390g
Tomato Paste/pizza sauce 210g
Baked beans, salt reduced F: 170g M:220g
Black beans, canned 100g
Red Split Lentils (dry weight) F: 80g, M: 110g
Tinned Tuna, Greensees, “98% Fat Free Sundried Tomato and Onion, 90g (or similar) 1 small tin
Freekah, wholegrains or cracked F: 160g M:200g
Wholemeal spaghetti pasta, cooked weight F: 160g M:200g
Extra virgin Olive Oil, Bottle Buy a small bottle, you will use minimal amounts
Honey or Agave 1 small container
Cinnamon spice 1 small container
Jarrah, 99% fat free hot chocolate powder (not sachet) or cacao powder 5-10g
Cocao nips (optional) 5g
Matcha Green Tea Powder 5g
Ice 2 cups
Popsicle trays and sticks 1 tray


Ingredients: Amount to buy: Tick:
Reduced fat or Skim Milk F: 1010ml M: 1100ml
Chobani No Fat Greek Yoghurt, 1 Large Tub + small (170g) Tubs

Or Lactose Free or Dairy Alternative (Liddell’s and Black Swan = LF, Soy Life Yogurt = DF)

Large – 690g

Small 170g tubs: 4

Ricotta Cheese, light and smooth F: 70g M: 70g
Feta cheese, reduced fat F:35g   M: 55g
Tasty or Mozzarella cheese, extra light 50g
Skinny Latte or tea made with milk (purchased at cafe or made from home) Optional for snacks