BFT Week 5 and 6 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 6. 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: 325g M: 390g
Turkey Breast, minced F: 200g M:300g
Beef, eye fillet or other lean cut F: 150g   M: 200g
Lean Beef Mince F: 75g M: 100g
Barramundi Fillet (fish) or similar F: 200g M: 220g
Calamari, sliced/rings F: 150g M: 200g
Eggs F: 5   M: 5


Ingredients: Amount to buy: Tick:
Mango Fresh, or Frozen 75g
Raspberries 160g
Blueberries, Fresh or Frozen 135g
Strawberries (or any other berry) 160g
Apple 1
Orange 1
Banana 2.5 medium
Fresh lemon/lime or lemon/lime juice in bottle (preferred) 50ml
Favourite fruit for snacks 6 serves
Olives, kalamata, pitted 25g


Ingredients: Amount to Buy: Tick:
Thai Basil leaves, fresh (optional) 1 small bunch
Mint, fresh (optional) 5g
Garlic, Gourmet Gardens, Cold Blend Paste OR FRESH 55g
Ginger, Gourmet Gardens, Cold Blend Paste OR FRESH 5g
Red Chilli, Fresh or pre-dried (Gourmet Gardens) 4 small chillies
Mushrooms (mix of button and Large size) 295g
Tomato, common 80g
Tomato, cherry (or common) 40g
Red Onion 55g
Brown onion 230g
Spring onion 50g
Cucumber 1.5 medium
Carrot 140g
Capsicum, red and green 265g
Sweet Potato – Purple, Hawaiian or Orange F: 70g   M:80g
Pumpkin, any 385g
Broccolini 70g
Cauliflower 165g
Green beans 70g
Eggplant 385g
Corn (fresh, frozen or canned) 120g
Baby Spinach 170g
Cos or ice berg lettuce (large cups) 10 large cups, 60g

+ 50g (chopped)

Coleslaw raw vegetable mix (or own mix) 300g
Green peas, fresh or frozen 100g
Corn, fresh, frozen or canned 150g
Raw vegetables of choice for dipping snack (e.g. carrot, celery, cucumber, cherry tomatoes) 400g





Ingredients: Amount to buy: Tick:
Whole Grain Oats or ‘Five Grain Porridge (Macro) or Similar F: 190g M: 245g
Wholegrain Bread (Burgen or similar) F: 2 M: 3
Mountain Bread wraps, Rye or other F: 3 M: 5
Cranberries, dried 20g
Pomegranate seeds, dried, (optional) 15g
Pinenuts 20g
Light and Creamy Coconut Flavoured Evaporated milk (nestle Carnation), tinned F: 70ml M: 90ml
Paprika Buy 1 small container
Mexican spice mix (or just use paprika) 5g
Nutmeg Buy 1 small container
Smokey BBQ marinade, Masterfoods or similar 20g
Tikka Masala Paste (Sharwood’s or Patak’s or similar) 15g
Teriyaki sauce/marinade 20g
Mayonnaise, low fat 40g
Mustard 10g
4 Bean Mix – recommend small tins (125g/90g when drained) F: 200g M: 250g
Diced/crushed Tomatoes, canned F: 800g, M: 840g
Tomato Paste/pizza sauce 160g
Balsamic Glaze 10g
Chickpeas, canned, drained F: 80g M: 100g
Black beans, canned 50g
Tuna in spring water, canned, drained 180g
Wholemeal penne pasta, cooked weight (orother wholemeal pasta) F: 140g M: 200g
Brown Rice, Cooked, precooked cups/pouches F: 140g M: 200g
Barley, cooked F: 250g M: 460g
Quinoa, cooked, precooked cups/pouches F: 220g M:200g
Black rice, cooked, microwave pouches (coles) F: 210g M: 295g
Extra virgin Olive Oil, Bottle Buy 1 small bottle
Honey or Agave Buy 1 small container
Cinnamon spice Buy 1 small container
Vanilla Bean Extract, Queen, or similar 20g
Baking Powder 5g
Matcha Green Tea Powder 1 tsp.
Chai tea bag or loose leaf serves 2
Popsicle trays and sticks 1 tray


Ingredients: Amount to buy: Tick:
Reduced fat or Skim Milk F:470ml M: 535ml
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 – 620g
Bocconcini 40g
Ricotta Cheese, light and smooth F: 115g M: 135g
Cottage cheese, reduced fat 100g
Feta cheese, reduced fat 40g
Tzatziki, low fat 50g
Beetroot Tzatziki Dip (or plain tzatziki) 120g
Sour Cream, extra light (optional) 10g
Skinny Latte or tea made with milk (purchased at cafe or made from home) Optional for snacks