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