GROCERIES
200g pkt panko
breadcrumbs
500g pkt elbow pasta
375ml can light and creamy
evaporated milk
250g sachet microwave
brown rice
250g pkt psyllium husk
400g bottle passata
250ml carton salt-reduced
beef stockCHILLED AND FREEZER
200g pkt reduced-fat feta
500g pkt frozen peasFRUIT AND VEGETABLES
2 bunches asparagus
600g Swiss brown or
button mushrooms
2 x 200g punnet
grape tomatoes
400g broccoli
1 red onion/1 brown onion
1 bunch dill, flat-leaf
parsley, coriander,
rosemary and basil
1 lemon
1 lime
Piece ginger
½ pineapple
½ bunch green shallotsshopping list
YOUR
1 red capsicum
250g green beans
600g small red potatoes
1 bunch broccolini
1 bunch baby carrotsMEAT AND POULTRY
2 x 250g skinless chicken
breast fillets
500g lean pork fillet
450g extra lean beef mince
400g lean rump steakPANTRY
97% fat-free mayonnaise
18 garlic cloves
Parmesan
Black pepper
Cooking spray
Olive oil
Honey
Salt-reduced soy sauce
3 x 60g eggs
Dry mustard powder
Reduced-fat
grated cheese
Ground paprika,
cumin and coriander
Dried Italian herbs
Chilli flakes
Wholegrain mustard
Cornflour
Quick oatsLEFTOVERS
Panko
breadcrumbs:
Use panko
crumbs to
coat fish to
make your
own healthy
baked fish and
chips. Toast and
sprinkle over
salads for a
little extra
crunch.
Pasta: Cook
and use in
pasta salads or
in a pasta bake.
Evaporated milk:
Use instead of cream
in baking or sauces.
Passata: Spread over
pizza bases, in pasta
sauces or add to your
vegie soup.
Feta: Throw onto your
healthy homemade pizza for
the last few minutes of cooking.
Chop and add to salads, or
sprinkle a little on your salad
sandwich to add a flavour kick.
Peas: Use in casseroles, soups
and pasta dishes.
Shallots: Finely slice and add to
salads. Add to your homemade
fried rice or add to your pasta
dishes and cook off with a little
garlic before adding your eggs
to make scrambled eggs.
Herbs (dill, parsley,
coriander and basil): Use
herbs whole in salads, finely
chop and sprinkle over cooked
meats or vegies. Stir in soups,
casseroles and pasta dishes.
Psyllium husks: Add a little
to your smoothies, sprinkle
a little on your cereal or use
in your baking. ■