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Week beginning 13 September

Eggs, 8
canned salmon, 1x 140g
can fillet style tuna, 1 x 400g
eye fillet – 500g – 750gm
lamb fillet, 500g
Pork fillet, 500g
Lean beef mince 500g
chicken breast- 800g
short cut bacon, 6 rashers
1 whole or 4 small whole fish, eg snapper (approx. 1kg)
cooked medium king prawns,750g
lean ham, 2 slices

Low fat milk, 2 litres
Low fat yoghurt (plain or flavoured), 4 cups (1 kg)
Low fat natural yoghurt by 2 tbsp
1 tub philly lite cheese
grated parmesan, half cup
250g ricotta cheese
Jarlsberg cheese, 1 slice
skim evaporated milk, half cup

Extra virgin olive oil, one and a half cups
Macadamia nut oil one and half tbsp
Peanut oil, 1 tbsp
Sesame oil, 2 tsp
Balsamic vinegar, half cup
Sugar, 2 tsp
Brown sugar, 2 tbsp
Caster sugar, 1tsp
Self-raising flour, 2 and a half cups
Baking powder, 1 tsp
Natural muesli, two thirds of cup
Rolled oats, a third of a cup
Vitabrits, 2
Unprocessed oat bran, half cup

Wholegrain or rye bread, 6 slices
Soft wheat tortilla, 1
Wholegrain English muffins, 2
Pita bread, 1
Fruit toast, 3 slices
Wholegrain crackers, 4
500gm penne pasta
Basmati rice, 1 kg
Cornflour, 1 tbsp
Cinnamon, half teaspoon
Ground coriander, 3tsp
Curry powder, 1 tsp
Ground cumin powder, half tsp
Chilli powder or Tabasco, 2 tsp

Low fat mayonnaise, 2 tsp
Dried apricots, 12
Sultanas, 1 tbsp
Dates, 2-4
Seeded mustard,1 tbsp
Hommus, 1 tbsp
Semi-dried tomatoes, 8
Almonds, 2 tbsp
Pecan nuts, 3 tbsp
Sundried tomato pesto, 1 tbsp
Dry white wine, 1cup
Salt reduced soy sauce or sashimi soy, 2 tbsp
Kecap manis, 1 tbsp
Sweet chilli sauce, 3 tbsp
Fish sauce, 1 tbsp
Chilli paste, 1 tsp
Baked beans, half cup
Can corn niblets, 1x 200g can
Chopped tomatoes, 1x 425g can
Red kidney beans, 1x 425g
Can chickpeas, 1x 425g
Tomato paste, one third of cup
Beef stock, salt-reduced, 1cup
Marmalade, 2tsp
Honey, 2 Tbsp

Onions, 6
Red Spanish onion, 2
Sweet potato, 1kg
Red capsicum, 4
Butternut pumpkin, 1 whole
4 medium Mushrooms, 150g
Baby spinach- 150g
Baby Asian greens – 150g
Bok choy, 1 bunch
Parsley – 1 bunch
Basil – 2 bunches
Chives, 1 bunch
Black peppercorns
Tomatoes, 3-4
cherry tomatoes, 1 punnet
Roma tomatoes, 6
Lettuce, 1
snow pea sprouts, 1 punnet
shallots (spring onions), 1 bunch
garlic, 1 bulb
chillis, 2
lemongrass, 2 stalks
ginger, small root
chat potatoes, 10
2 bunches asparagus
broccolini – 2 bunches
150g baby rocket
snow peas, 200g
sugar snap peas, 200g
Lebanese cucumbers, 3
Zucchini, 6
Carrots, 6
Celery, half bunch
Peas, frozen, half cup

Avocado, 3
Pawpaw, half
Red Apples, 4-6
Green apples, 4
Pears, 4
Oranges, oranges
Bananas, 2
Mandarins , 3
kiwi fruit, 4
strawberries , 1 punnet
rockmelon or honeydew melon, 1 whole
lemons, 2
limes, 2