BFT Week 7 and 8 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 8. 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
Turkey Breast, minced F: 100g M: 120g
Lean Beef Mince F: 100g   M:150g
Lamb backstrap, or other lean cut F: 200g M:260g
Rockling fillet (fish) or similar F: 120g   M: 160g
Swordfish fillet, or similar F: 150g M:175g
King prawns F: 5/100g M: 6/120g
Eggs F: 5 M:5
Firm/Hard Tofu F: 200g M:250g


Ingredients: Amount to buy: Tick:
Mango Fresh, or Frozen 60g
Blueberries, Fresh or Frozen 140g
Mixed berries, fresh or frozen 100g
Grapes 140g
Watermelon 220g
Banana 3 medium
Fresh lemon/lime or lemon/lime juice in bottle (preferred) 180ml
Favourite fruit for snacks 7 serves
Avocado 50g


Ingredients: Amount to Buy: Tick:
Thai Basil leaves, fresh (optional) 2 handful
Mint, fresh (optional) 1 handful
Spring onion (optional) 175g
Oregano, dried 5g
Garlic, Gourmet Gardens, Cold Blend Paste OR FRESH 40g
Ginger, Gourmet Gardens, Cold Blend Paste OR FRESH 5g
Red Chilli, Fresh or pre-dried (Gourmet Gardens) 3 small   (or dried fakes) *optional
Mushrooms (mix of button and Large size) 220g
Enoki Mushrooms (or common) 140g
Tomato, common 6 medium sized
Tomato, cherry (or common) 270g
Red Onion 40g
Brown onion 140g
Spring onion 80g
Cucumber 295g
Capsicum, yellow, red and green 275g
Sweet Potato – Purple, Hawaiian or Orange F: 220g M: 290g
Pumpkin, any 75g
Broccoli 75g
Cauliflower 75g
Asparagus 75g
Green beans 120g
Baby Spinach 200g
Zucchini 18-g
Cos   or ice berg lettuce (large cups) 4 large cups
Bean sprouts 200g
Snow peas 300g
Coleslaw raw vegetable mix (or own mix) 150g
Green peas, fresh or frozen 70g
Corn, fresh, frozen or canned 210g




Ingredients: Amount to buy: Tick:
Whole Grain Oats or ‘Five Grain Porridge (Macro) or Similar F: 230g   M: 290g
Wholegrain Bread (Burgen or similar) F: 4   M: 8
Wholegrain Barley Wrap, Freedom (or similar) 2
Chia seeds 20g
Goji Berries, dried 15g
Pistachio nuts, or similar 20g
Light and Creamy Coconut Flavoured Evaporated milk (nestle Carnation), tinned 120ml
Paprika 2g
Mexican spice mix (or just use paprika) 2g
Keens curry powder 5g
Tikka Masala Paste (Sharwood’s or Patak’s or similar) 15g
Pad Thai paste, Valcom Authentic, or similar 30g
Green Curry Paste 10g
Fish Sauce (optional) 10g
Soy sauce 5g
Mayonnaise, low fat 15g
Mustard 5g
4 Bean Mix – recommend small tins (125g/90g when drained) F: 75g M: 110g
Diced/crushed Tomatoes, canned 200g
Tomato Paste/pizza sauce 45g
Balsamic Glaze 30g
Red split lentils, dry weight F: 55g M: 75g
Brown Rice, Cooked, precooked cups/pouches F: 140g M: 180g
Barley, cooked F: M:
Quinoa, cooked, precooked cups/pouches F: 150g M:200g
Black rice, cooked, microwave pouches (coles) F:80g M:100g
Freekah, cooked weight (or other grain) F: 90g M:120g
Extra virgin Olive Oil, Bottle Buy 1 small bottle
Honey or Agave 20g
Cinnamon spice 5g
Nut meg 2g
Matcha Green Tea Powder 10g
Chai tea bag or loose leaf serves 1 serve
Popsicle trays and sticks 1 tray
Ice 1 -2 cups



Ingredients: Amount to buy: Tick:
Reduced fat or Skim Milk F: 1220ml M: 1240ml
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 – 820g

Small 170g tubs: 1

(or from large)

Bocconcini 120g
Feta cheese, reduced fat F: 70g M: 100g
Tasty/Mozzarella cheese, reduce fat 35g
Sour Cream, extra light (optional) 20g
Skinny Latte or tea made with milk (purchased at cafe or made from home) Optional for snacks