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December meal plan shopping list

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

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