Week 1 For Families

These menus are designed to give you an idea of how to achieve a healthy balanced meal plan for your family without spending too much time in the kitchen or too much money. Breakfast, morning tea, lunch, afternoon tea and dessert are provided as individual serves. Dinner recipes provided cater for families of 4-6 people or 1 or 2 serves for couples and singles.

If you see an asterisk* next to a food item then you will find the recipe in our recipe section of this website.

Shopping List - Week 1 for Families

Aisle	Fresh	Pantry
Dairy/Refrigerated	Reduced fat plain yoghurt, 1.5 cups Reduced fat tubs yoghurt (plain or flavoured), 34 x 200g tubs Reduced fat cheese, 24 x 20g slices Parmesan cheese, 1 cup Feta Cheese, 1 cup Reduced fat cream cheese, 4 tablespoons Reduced fat ice cream, 8 scoops Reduced fat milk, 6 litres Hommus Vegetable margarine (e.g. olive oil spread)
Meat/Chicken/Fish	Roast beef cooked, 24 thin slices Roast chicken cooked, 1 chicken Lean ham cooked, 32 thin slices Lamb fillet raw, 400g Chicken breast fillet raw, 500g Lean steak raw, 400g Lean mince raw, 400g White fish fillets raw, 500g (e.g. snapper, sea perch, barramundi)
Pasta/Noodles /Rice		Brown or basmati rice, 4 cups Penne pasta (or other short pasta), 1 packet Dry spaghetti or fettucine, 1 packet
Breads & Cereals	Wholemeal/ multigrain medium size pita/tortilla bread, 8 pieces Fruit loaf (raisin bread), 1.5 loaves Multigrain English muffins, 8 Multigrain bread, 3 loaves Multigrain breadrolls, 8 Turkish breadrolls, 4	Wholegrain crackers large (e.g. Vitaweet), 2 packets Natural muesli, 2 cups Rolled oats, 2 cups Wheatgerm Oatbran
Baking Ingredients	Eggs, 25	Wholemeal self-raising flour, 1/2 cup Self-raising flour, 1 cups Baking powder Cornflour Brown sugar, 1 tablespoon Pine nuts, 2 tablespoons Various types of raw nuts, 3 cups (e.g. almonds, pecans, walnuts, brasil nuts, cashews)
Fruit	Avocado, 6 medium Blueberries fresh or frozen, 1 cup Lime, 1 Lemon, 1 Green apple, 2 (for Bircher) Note: if fruits listed below aren't in season or available, choose other types: Strawberries, 5-6 punnets Bananas, 8 medium Melon, 2 (rockmelon or pawpaw or water melon) Pineapple, 2 Kiwifruit, 12 Apples, 8 Oranges, 8 Seedless grapes, 4 cups Pears, 4
Vegetables	Tomatoes medium, 34 Roma tomatoes, 2 Cherry Tomatoes, 2 punnets Asparagus, 2 bunches Mushrooms, 5-6 punnets Lebanese cucumbers, 8 Iceburg lettuce large, 2 Carrots medium, 30 Broccoli, 4 medium heads Red onion medium, 6 Brown onion medium, 8 Red capsicum large, 2 Green chilli, 1 Green shallots, 1 small bunch Zucchini medium, 6 Potatoes medium, 2 Chat potatoes small, 10 Peas frozen, 1 cup Baby spinach leaves, 3 cups Sweet potato small, 2 Snow peas, 2 cups
Canned / Bottled fruits, vegetables or meats (choose salt reduced)		Canned tuna, 8 x 100g Canned beetroot, 400g Canned chopped tomatoes, 3 x 400g Canned asparagus (if no fresh available), 2 x 400g Canned baked beans, 2 x 400g Canned peaches, 2 x 400g Canned chickpeas, 1 x 400g Kalamata olives pitted, 1 medium jar
Herbs, Spices and Stock	Mint fresh, 1/2 bunch Parsley, 2 bunches Basil leaves, 3 bunches Ginger raw, 6 teaspoons Garlic, 1.5 bulbs	Ground cinnamon Ground/cracked black pepper Turmeric Ground coriander Garam masala Dried rosemary Paprika Chilli flakes Dried oregano Vegetable stock salt reduced, 1 cup Beef/chicken stock (salt reduced), 1/4 cup
Cooking Liquor & Oils		Sherry, 2 tablespoons Extra virgin olive oil Vegetable oil spray (e.g. canola or olive oil)
Sauces/Pastes /Purees/Spreads		Tomato relish or cranberry sauce Dijon Mustard Sweet chilli sauce Balsamic vinegar Salt-reduced soy sauce Honey Jam Salt reduced tomato paste Low fat mayonnaise

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Shopping List - Week 1 for Families

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