Get on Track shopping list

Week beginning 20 September

Eggs -7
Ham, 5 slices
Cooked large king prawns 3-4 per person
Chicken breast fillets
Turkey breast meat
Lamb fillets (eg backstraps or sirloin) x 4 (approx. 150g each)
8 chicken legs
lean steak – 120-150g per person
firm fish cutlets eg mackerel, salmon or tuna – 1 per person
veal or pork medallions – 1 per person
fresh tuna fillets (400g) or canned tuna (2x 210g cans)

Cottage cheese, 250g
Ricotta cheese,250g
Low fat natural yoghurt, 100 - 200g
Low fat flavoured yoghurt, 4-6 cups
Jarlsberg cheese, 2slices per person
Low fat milk, 2 litres
Tasty cheese, 120g
Parmesan cheese, 2tbsp
Philly lite cheese, 250g
Evaporated lite milk, 1 can
Hommus (optional), 2 tbsp
Olive oil based margarine

Wholegrain muffins,2
Natural muesli, 1 and a half cups
High fibre cereal, 1 cup
Wheatgerm, 2 dsp
Wholegrain or rye bread, 8 slices
Fruit loaf or raisin bread, 2 slices
Wholegrain breadrolls, 2
Pita bread, 1
Lavash bread, 1
Crumpets, 1
Wholegrain crackers, 2
Angelhair (cellophane) noodles, 1 small packet

Canned asparagus spears, 1x 425g
Baked beans, 1x 140g
Corn kernels – 1 x 140g
Canned salmon, 1 x 210g
Semi-dried tomatoes, 150g
Kalamata olives, 8
Tomato paste, 3 tbsp
Canned chopped tomatoes, 1 x 425g
Jar Italian style tomato puree/pasta sauce
Chicken stock, 5 cups
Cranberry sauce, 1 tbsp
Chilli paste, 1 tbsp
Dijon or grainy mustard, 1 tbsp
Extra virgin olive oil, 1- 1 and a half cups (to allow for dressings if desired)
Balsamic or other vinegar (for dressing for tossed salads), few tbsp
Low fat mayonnaise, few tsp
Apple juice, half cup
Dry white wine, three quarters of a cup (180mls)
Sherry, 1 tbsp

Jam, few tsp
Honey, few tsp
Brown sugar, few tsp
Sugar, few tsp
Self-raising flour,1 and a half cups
Wholemeal self-raising flour, half cup
Oat bran, half cup
Basmati or long grain white rice, 500g
Arborio rice, 500g
Dried pasta shapes eg penne, 250g
Baking powder, 1 tbsp
Cornflour, 1 tbsp
Pecan nuts
Almonds
Dried apricots or dried apple
sultanas

Baby spinach
Baby Rocket leaves
Broccoli or broccolini
Snow peas
Sugar snap peas
Cobs of corn, half per person
Chat potatoes, 3
Sweet potatoes, 200g
Pumpkin, 1.3 kg
Green beans +/or fresh asparagus
Lettuce x 2
Red onions, 3
Brown onions, 6
Red capsicums, 2-3
Green capsicum, 1
Tomatoes, 500g
Roma tomatoes, 500g
Cucumbers, 2
Chinese cabbage (Won buk), half
Carrots, 4
Mung bean sprouts, 100g
Daikon (Japanese) radish,1
Avocadoes, 2-3
Spring onions – 1 bunch
Bulb of garlic
Mushrooms, 500g
Lemongrass, 2 stems
Ginger root (or jar of grated ginger), 1
Bunch fresh coriander
Bunch of mint
2 bunches of basil
1 bunch flat leaf parsley
fresh thyme or dried thyme
fresh or dried oregano
fresh or dried rosemary

limes, 3
lemons,2
Strawberries, 1 punnet
Green apples, 4
Red apples,5
Kiwi fruit,4
Oranges, 3
Pawpaw, 1
Bananas, 3
Melons x 1 eg watermelon, rockmelon, honeydew
Other fruit in season
Fresh or frozen blueberries or raspberries – 1 punnet

Nutmeg
Cinnamon
Ground coriander
Paprika
Curry powder
Turmeric
Fennel seeds
Black peppercorns or black pepper
Sweet chilli sauce, few tbsp
Corn relish (optional), 2 tsp
Fish sauce, 1 tbsp