small bottle
Rapeseed oil
small bottle
Extra virgin olive oil
Balsamic vinegar
Sesame oil
egar
Cider or white wine vin
Mirin
Low-salt tamari or soy
Thai fish sauce
Almond butter
Wholegrain mustard
Tahini
Honey
sauce
Grains, bre
Quick-cook
Wholemeal
ads and ba
king
brown basm
ati rice ba
g
flour
small bottle
Barley or w
holewheat
couscous
small bottle
Porridge oa
ts
small bottle
Oatcakes
small bottle
Multigrain
small bottle
small bottle
jar
small jar
small jar
Wheat-free
Vermicelli
small bag
small bag
bag
small box
wraps
1 pack
pitta pocket
s
rice noodle
s
1 pack
Gluten-free
brown brea
d flour
Vanilla extr
act
small pack
small bag
bottle
small jar
Tinned goods
Chickpeas
3 x 400g
cans
Butter beans
1 x 400g
can
Tuna chunks in spring water
Low-fat coconut milk
1 tin
Black-eyed or butter beans
200g can
Tinned sweetcorn
410g
Plum tomatoes
Artichoke hearts
Semi-dried tomatoes
1 can
400g can
small jar
small jar
Herbs, spices & pastes
Nuts & seeds
Paprika (smoked)
small pot
Pumpkin seeds
Oregano dried
small pot
Pistachio nuts chopped
Thyme dried
small pot
Pine nuts
Cayenne pepper
small pot
Cashew nuts (unsalted)
Nutmeg
small pot
Linseeds
small bag
Cumin seeds
small pot
Chia seeds
small bag
Coriander seeds
small pot
Slivered or flaked almonds
small bag
Turmeric
small pot
Ground cumin
small pot
Ground coriander
small pot
Ground cinnamon
small pot
Vegetable stock
pack of
Garam masala
small pot
small bag
small bag
small bag
small bag
Storecupboard shopping
s
Oils, sauces and spread
Banana
1
Raspberries
140g
punnet
Lemons
6
Beetroot
200g
cooked
Mixed leaves
bag
Cucumber
1
Asparagus spears
8
Butternut squash
small
Mango
small
Onions
1
Garlic
large bulb
Red chillis
2
Baby spinach
200g
Limes
2
small pack
Tomatoes
5
small pack
Chestnut mushrooms
300g
Coriander
3 x small
packs
Frozen peas
small bag
2 x small
packs
Red peppers
2
Parsley
Avocados
2
Baby Gem lettuce
1 large
Broccoli
Fresh herbs
Basil leaves
Thyme
Mint
small pack
Ginger
stem of
Lemongrass stalk
1
small pack
Chives
Eggs and dairy
s
Medium free-range egg
Semi-skimmed milk
s
Large free-range egg
Low-fat cream cheese
425ml
box of 10
small tub
Low-fat natural yogurt
Unsweetened almond
box of 10
milk
Unsalted butter
pot
small carton (200ml)
block of
Meat and fish
Raw king prawns
175g
1 small
head
Free-range chicken
1 small
(about 1 kg)
Sweet potatoes
300g
Salmon fillets
4
Strawberries
150g
punnet
Cherry tomatoes
small
pack
Spring onions
small
bunch
Blueberries
150g
punnet
Sugar snap peas
100g
Pak Choi
100g
Baby salad leaves
small
pack
Shopping list days 1-4
Fruit & veg
Fresh herbs
small pack
Rosemary
small pack
Tarragon
small pack
Coriander
small pack
Mint
small pack
Parsley
small pack
Snipped chives
Eggs, dairy & juice
Goat's cheese
140g
la
Light buffalo mozzarel
Low-fat crème fraiche
Low-fat cottage cheese
Low-fat natural yogurt
Apple juice
Orange juice
125g
small tub
small tub
pot
50ml
small bottle
Bread
Raspberries
small
punnet
Lemons
4
Cucumber
half
Onions
2
Baby spinach
445g
Limes
4
Tomatoes
3
Red pepper
1
Avocados
2
Red chilli
1
Chicken breasts
(skinless/
boneless)
Baby plum or cherry tomatoes
small
pack
Smoked salmon
Baby salad leaves
pack
Smoked macke
White cabbage
240g
Yellow pepper
1
Carrot
1
Orange
1 small
Celery
4 sticks
Radishes
small
pack or
bunch
Fennel bulbs
2
Pineapple
small
Red onions
2 large
Grapefruit
1
Granny Smith apples
2
Pomegranate seeds
small tub
Sugar snap peas
140g
Cooked beetroot
250g
New potatoes
600g
small loaf
Rye bread
small loaf
Spelt or wholemeal bread
Meat and fish
rel fillets
Lamb cutlets
6
small
pack
2 small
(approx
75g each)
4
Shopping list days 5-9
Fruit & veg