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November meal plan shopping list

November meal plan shopping list

Long list! Don’t be daunted. 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

  • canola oil
  • mustard seeds, brown
  • oil
  • oil spray
  • olive oil, oil spray
  • olive oil, extra virgin
  • peanut butter (reduced salt)
  • peanut butter (no added sugar or salt)
  • peanut butter, crunchy (no added salt)
  • rice bran oil
  • sesame oil
  • soy sauce (reduced salt)
  • sweet chilli sauce
  • vanilla extract
  • vinegar

 Dry goods

  • almonds (whole and flakes)
  • baking mix (gluten free)
  • basmati rice
  • bay leaf
  • beetroot
  • Brazil nuts
  • chia seeds
  • cinnamon (ground, stick)
  • coconut (shredded)
  • cumin
  • curry powder
  • dill
  • flour, plain
  • honey
  • icing sugar
  • nutmeg
  • oats
  • peanuts (unsalted)
  • pepper (black, white, cracked, ground)
  • peppercorns (black)
  • pumpkin seeds
  • rice (brown)
  • rolled oats
  • rolled oats (wholegrain)
  • salt
  • stock, chicken, vegetable (reduced salt)
  • sugar
  • sugar ( + brown, raw)
  • thyme
  • turmeric
  • walnuts

Week 1

Fruit, veges

  • apple purée
  • asparagus
  • avocado
  • bananas
  • basil
  • bean sprouts
  • blueberries
  • bok choy, baby
  • boysenberries
  • broad beans
  • broccoli
  • broccolini
  • cabbage, red
  • capsicum, red
  • carrots
  • cauliflower
  • chillis, red
  • coriander
  • corn kernels
  • courgettes
  • garlic
  • gherkins
  • ginger
  • green beans
  • kiwifruit
  • kumara
  • lemons
  • limes
  • mint
  • onions (brown, red)
  • oranges
  • parsley
  • pumpkin
  • raspberries
  • rocket
  • snow peas
  • spinach, baby
  • spinach
  • strawberries
  • tomatoes
  • tomatoes, sun-dried

Canned, bottled

  • cannellini beans
  • chickpeas
  • chipotle sauce
  • maple syrup
  • mirin
  • miso paste
  • passata
  • peanut oil
  • red lentils
  • sake (or white wine)
  • salmon
  • tahini
  • tuna in spring water

Dry goods

  • All-Bran wheat flakes
  • apricots, dried
  • bread, grainy
  • bread, naan
  • chilli flakes, powder
  • chocolate (dark)
  • couscous
  • dates
  • falafel mix
  • fettuccine
  • figs
  • flour, chickpea
  • LSA
  • quinoa
  • rice stick noodles
  • Ryvita crackers
  • sultanas
  • sunflower seeds
  • wraps, wheatmeal

Chilled, frozen

  • beef, rump steak (lean)
  • cheese, parmesan
  • cheese, ricotta (reduced fat)
  • chicken (breast, thigh fillets)
  • coconut milk
  • edamame beans, frozen
  • eggs
  • fish fillets, white, firm
  • hummus
  • lamb
  • lamb leg steaks
  • milk
  • milk, trim
  • mussels (New Zealand green lipped)
  • pesto
  • salmon, smoked
  • salmon sushi
  • spread, low fat, suitable for baking (around 50% fat)
  • tofu
  • yoghurt, plain, low fat, reduced-fat Greek style

Week 2

 Fruit, veges

  • apples
  • avocados
  • asparagus
  • bananas
  • berries
  • blueberries
  • broccoli
  • broccolini
  • cabbage, red
  • capsicum, red
  • carrots
  • cauliflower
  • chillis, red
  • coriander
  • courgettes
  • cucumbers (Lebanese, telegraph)
  • gai lan (Chinese broccoli)
  • garlic
  • ginger
  • grapes
  • green beans
  • kiwifruit
  • kumara
  • lemons
  • lettuce
  • limes
  • mint
  • mushrooms (button)
  • onions
  • onions, red
  • parsley
  • pumpkin
  • rocket
  • shallots
  • silver beet
  • spinach
  • spinach, baby
  • spring onions
  • strawberries
  • sweetcorn
  • rocket
  • tomatoes
  • tomatoes, cherry
  • tomatoes, vine ripened

Canned, bottled

  • baked beans (reduced salt and sugar)
  • capers, baby
  • cannellini beans
  • chickpeas (no added salt)
  • chilli beans
  • Chinese rice wine
  • hoisin sauce
  • horseradish sauce
  • maple syrup
  • mirin
  • peanut oil
  • red lentils
  • sake (or white wine)
  • sardines, canned
  • Tabasco sauce
  • tomato chutney
  • tomatoes (chopped, canned, no added salt)
  • tuna
  • wine (white, dry)

Dry goods

  • apricots, dried
  • biscuits (plain sweet)
  • bread (grainy, naan, seeded or sourdough)
  • Cajun seasoning
  • chilli powder
  • chocolate (dark)
  • couscous (whole wheat)
  • dates
  • dukkah
  • egg noodles
  • falafel mix
  • figs
  • five-spice powder
  • LSA
  • noodles (wholegrain, shelf-fresh)
  • popcorn
  • rosemary
  • sourdough (wholegrain)
  • Weet-Bix
  • wraps (wheatmeal)

Chilled, frozen

  • almond butter
  • beef, rump steak (lean)
  • cheese, parmesan
  • chicken (breast, thigh fillets)
  • eggs
  • hummus
  • lamb
  • milk, trim
  • raspberries, frozen
  • salmon
  • salmon fillets (skinless)
  • sour cream (reduced fat)
  • spread, reduced fat (suitable for baking)
  • tofu, firm
  • vanilla ice cream (low fat)
  • yoghurt (low fat, low fat Greek style)

Week 3

Fruit, veges

  • apple purée
  • avocados
  • bananas
  • bean sprouts
  • berries
  • blueberries
  • bok choy, baby
  • broccoli
  • broccolini
  • capsicum (red)
  • carrots
  • cauliflower
  • celery
  • chillis (red)
  • chives
  • coriander
  • courgettes
  • cucumbers
  • gai lan (Chinese broccoli)
  • garlic
  • grapes
  • green beans
  • kale
  • kiwifruit
  • lemons
  • limes
  • mesclun
  • mint
  • mushrooms (brown)
  • onions (brown, red)
  • parsley
  • pumpkin
  • radishes
  • raspberries
  • rocket
  • rocket (baby)
  • rock melon
  • shallots
  • snow peas
  • spinach
  • spinach (baby)
  • strawberries
  • tomatoes
  • tomatoes (cherry)
  • tomatoes (sun-dried)

Canned, bottled

  • balsamic vinegar
  • chickpeas
  • Chinese rice wine
  • apple cider vinegar
  • green curry paste
  • hoisin sauce
  • horseradish sauce
  • maple syrup
  • mirin
  • peanut oil
  • tahini
  • Thai dressing

Dry goods

  • apricots (dried)
  • bread (grainy)
  • bread rolls (grainy)
  • chilli powder
  • chocolate (dark)
  • dates
  • falafel mix
  • LSA
  • noodles (wholegrain, shelf-fresh)
  • onion powder
  • quinoa
  • rice stick noodles
  • rosemary
  • sourdough (wholegrain)
  • sugar (raw)
  • sultanas
  • sunflower kernels
  • Tuscan seasoning
  • wholemeal pita
  • wrap, spinach

Chilled, frozen

  • beef (lean)
  • cheese, parmesan
  • cheese (reduced fat)
  • chicken (breast fillets, lean breast mince)
  • chipotle sauce
  • coconut milk (reduced fat)
  • cream (light)
  • eggs
  • feta
  • fish fillets (white, firm)
  • hummus
  • milk (trim)
  • mussels
  • pesto
  • salmon
  • salmon (smoked)
  • sour cream (reduced fat)
  • spread, low fat, suitable for baking (around 50% fat)
  • tofu (firm)
  • yoghurt (low fat, low-fat Greek style)

Week 4

Fruit, veges

  • almonds
  • asparagus
  • avocado
  • bananas
  • basil
  • bean sprouts
  • berries
  • bok choy
  • Brazil nuts
  • broccolini
  • cabbage, red
  • capsicum, red
  • carrots
  • cauliflower
  • chillis, red
  • corn
  • coriander
  • courgettes
  • cucumber
  • garlic
  • ginger, fresh or ground
  • green beans
  • kiwifruit
  • kumara
  • lemons
  • limes
  • mesclun
  • mint
  • mushrooms
  • onions, red
  • parsley
  • peas
  • pineapple
  • potatoes, new
  • pumpkin
  • raspberries
  • rocket
  • shallots
  • snow peas
  • spinach, baby
  • spring onions
  • strawberries
  • tomatoes

Canned, bottled

  • almond extract
  • balsamic vinegar
  • chickpeas in spring-water
  • apple cider vinegar
  • lentils, red
  • mirin
  • peanut oil
  • pomegranate molasses
  • sake (or white wine)
  • Tabasco sauce
  • tomato chutney
  • tuna

Dry goods

  • bread, grainy, naan
  • desiccated coconut
  • dukkah
  • figs
  • LSA
  • pita, wholemeal
  • quinoa
  • rice stick noodles
  • Ryvita crackers
  • sultanas

Chilled, frozen

  • beef (rump steak, lean)
  • cheese, cottage,
  • cheese, parmesan
  • cheese, ricotta (reduced fat)
  • chicken, grilled, thigh fillets, breasts
  • edamame, frozen
  • eggs
  • feta
  • filo pastry
  • fish fillets (white, firm)
  • hummus
  • lamb steak
  • milk, trim (or non-dairy alternative)
  • salmon, smoked
  • sardines, canned
  • tofu
  • yoghurt, low fat, natural, Greek style
First published: Oct 2016

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