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)