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December meal plan shopping list

Remember to cross off what you still have left from the week before.

Pantry staples

These pantry staples are used across a selection of the recipes in your meal plan. Check your pantry is stocked with these before moving on to the shopping lists.

Canned, bottled

  • chickpeas (no added salt)
  • coconut milk (reduced fat)
  • condensed milk (light)
  • fish sauce
  • four bean mix
  • garlic
  • hoisin sauce
  • honey (liquid, runny)
  • maple syrup (pure)
  • mirin
  • mustard (wholegrain, Dijon)
  • oil (olive, spray, peanut, sesame, extra virgin, rice bran)
  • peanut butter (no added salt or sugar)
  • rice (brown)
  • sake
  • sardines
  • soy sauce (gluten free, reduced salt)
  • spread (reduced fat)
  • tandoori curry paste
  • tomato paste (no added salt)
  • tuna in spring water
  • vanilla (extract, essence)
  • vinegar (white wine, rice wine, cider, balsamic, white balsamic, red wine)
  • yellow curry paste

Dry goods

  • almonds (whole, ground, almond butter)
  • baking powder
  • Brazil nuts
  • bread (grainy, wholegrain sourdough)
  • breadcrumbs (gluten free)
  • bulgar
  • castor sugar
  • chia seeds
  • chicken stock (reduced salt)
  • chocolate (white)
  • cinnamon
  • cocoa powder
  • coconut (desiccated, flaked)
  • cumin (gluten free)
  • curry powder
  • dried apricots
  • dried cranberries
  • dried oregano
  • eggs
  • flour (plain, wholemeal)
  • garam masala
  • harissa mix
  • lentils (brown)
  • LSA
  • noodles (rice, soba, vermicelli)
  • nuts (pecans or walnuts, mixed unsalted, brazil, pine, unsalted roasted peanuts)
  • oregano
  • paprika (gluten free)
  • pasta (wholemeal, fettuccine)
  • pepper (black)
  • pistachios
  • pumpkin seeds
  • quinoa
  • raisins
  • rice (brown, basmati)
  • rice paper wrappers
  • rolled oats
  • Ryvita crackers
  • salt (regular, sea)
  • sesame seeds
  • sorghum
  • sugar (brown, raw, palm)
  • sultanas
  • sunflower seeds
  • Vitaweat crackers

Week 1

Fruit, veges

  • apples (granny smith)
  • apricot
  • asparagus
  • avocado
  • banana
  • basil
  • bean sprouts
  • berries (strawberries, blueberries
  • broccoli
  • capsicum (red, green)
  • carrot
  • celery
  • chilli (red)
  • coriander
  • corn cob
  • crunchy sprout mix
  • cucumber (Lebanese)
  • eggplant
  • garlic
  • ginger
  • green beans
  • green mangoes
  • jalapenos
  • kiwifruit
  • kumara (golden)
  • lemon (juice)
  • lettuce
  • lime (juice)
  • melon (watermelon, honeydew, rockmelon)
  • mint
  • mushrooms
  • onion (red, spring
  • orange (juice, zest)
  • peaches
  • radish
  • rocket
  • snow peas
  • spinach
  • tomatoes (cherry, regular)

Canned, bottled

  • baked beans (reduced salt and sugar)
  • chicken stock (reduced salt)
  • lemongrass paste
  • sardines

Dry goods

  • dates (dried and pitted)
  • Moroccan seasoning
  • Mountain Bread wrap
  • nori
  • wholemeal Lebanese breads

Chilled, frozen

  • baby peas (frozen)
  • basil pesto
  • beef (porterhouse steak)
  • cheese (feta, cottage, reduced fat ricotta)
  • chicken (breast fillets, tenderloins)
  • cream (reduced fat)
  • lamb (leg steaks)
  • milk (trim)
  • prawns (peeled green)
  • raspberries (frozen)
  • tahini (gluten free)
  • tarakihi (fillets)
  • tofu (firm)
  • yoghurt (low-fat greek-style, low-fat)

Week 2

Fruit, veges

  • apples (granny smith)
  • apricot
  • asparagus
  • avocado
  • banana
  • basil
  • bean sprouts
  • berries (strawberries, blueberries, mixed)
  • broccoli
  • broccolini
  • capsicum (yellow, oil-free roasted red, red, green)
  • carrot
  • cauliflower
  • celery
  • chilli (red)
  • chives
  • coriander
  • corn cob
  • courgette
  • cucumber (Lebanese, regular)
  • garlic
  • ginger
  • green beans
  • jalapeno
  • kiwifruit
  • kumara (golden)
  • lemon (zest, juice)
  • lettuce
  • lime (juice)
  • melon (honeydew, rockmelon and watermelon)
  • mint
  • mushrooms (button)
  • onion (brown, spring, red)
  • orange (zest, juice)
  • parsley
  • parsnip
  • peaches
  • radish
  • rocket
  • spinach
  • Thai basil leaves
  • thyme
  • tomatoes (cherry, regular, truss)

Canned, bottled

  • baked beans (less sugar and salt)
  • no added salt salmon
  • no-added-salt chopped tomatoes
  • maple syrup
  • pickled ginger

Dry goods

  • can kidney beans
  • Mexican chilli powder
  • nori
  • pitted dried dates
  • reduced salt chicken stock
  • rye bread
  • sultanas

Chilled, frozen

  • basil pesto
  • cheese (parmesan, feta, cottage)
  • chicken (breast fillets, tenderloins)
  • fish (white)
  • lamb (leg steaks)
  • milk (trim)
  • orange juice
  • peas (frozen)
  • prawns (peeled raw)
  • spinach (frozen chopped)
  • tofu (firm)
  • yoghurt (low fat)

Week 3

Fruit, veges

  • apricot
  • asparagus
  • avocado
  • banana
  • basil
  • beans, green
  • berries (mixed, strawberries, raspberries, blueberries)
  • broccoli
  • broccolini
  • capsicum, red
  • carrot
  • cauliflower
  • celery
  • coriander
  • courgette
  • cucumber (Lebanese)
  • eggplant
  • kiwifruit
  • kumara (purple and orange)
  • lemon
  • mango
  • melon (honeydew, rockmelon and watermelon)
  • mint
  • mushrooms, button
  • onion (red, brown, spring)
  • parsley
  • peaches
  • pineapple
  • pumpkin (butternut)
  • radish
  • rocket
  • shallots
  • snow pea sprouts
  • snow peas
  • spinach
  • sugar snap peas
  • thyme
  • tomato (cherry, regular)
  • watercress

Chilled, frozen

  • cheese (cottage, reduced fat, parmesan, feta)
  • chicken (cooked, lean)
  • edamame beans (frozen)
  • fish (white, smoked salmon)
  • lamb (leg steaks, lean fillets)
  • mango (frozen)
  • milk (trim)
  • prawns (peeled green, peeled raw, tiger)
  • tahini (gluten free)
  • tofu
  • yoghurt, (low fat, reduced fat greek-style)

Week 4

Fruit, veges

  • apples (red)
  • asparagus
  • avocado
  • banana
  • basil
  • beetroot
  • berries (raspberries, blueberries, strawberries, mixed)
  • broccolini
  • cabbage (red)
  • capsicum (red, yellow)
  • carrot
  • cauliflower
  • celery
  • coriander
  • corn cob
  • courgette
  • cucumber (Lebanese)
  • garlic
  • ginger
  • green beans
  • kiwifruit
  • kumara (golden, orange)
  • lemon
  • lettuce
  • melon (watermelon, honeydew, rockmelon)
  • mint
  • mushrooms (button)
  • onions (spring, brown, red)
  • orange
  • peaches
  • pineapple
  • radish
  • rocket
  • snow peas
  • spinach
  • sugar snap peas
  • thyme
  • tomato (regular, cherry)

Canned, bottled

  • baked beans (less salt and sugar)
  • pickled ginger

Dry goods

  • All Bran
  • lollies (hard boiled)
  • nori
  • pita bread (wholemeal)

Chilled, frozen

  • banana (frozen)
  • basil pesto
  • berries (frozen blueberries, frozen mixed)
  • cheese (feta crumbled, cottage, parmesan)
  • chicken (cooked, shredded cooked breast, tenderloins)
  • cream (reduced fat)
  • lamb (leg steaks)
  • milk (trim)
  • prawns (peeled green, peeled raw)
  • spread (reduced fat)
  • steak (lean rump)
  • tahini (gluten free)
  • tofu (firm)
  • yoghurt (reduced-fat Greek style, low fat)
First published: Nov 2016
Last updated: January 23 2018
Last science review: November 24 2016



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