Week 3 shopping list

WEEK 3 SHOPPING LIST

Fruit

  • Bananas (3–4 medium)

  • Avocado (2 medium)

  • Lemon or lime (2)

  • Fresh coriander or parsley (optional)

Vegetables

  • Onions (2 small)

  • Garlic (1 bulb)

  • Bell peppers (2)

  • Baby spinach or rocket (2 bags)

  • Tomatoes (2–3 fresh OR extra canned if preferred)

  • Cabbage or coleslaw mix (1 small bag)

  • Cucumber or celery (1)

  • Mushrooms or onions (optional extra volume)

  • Fresh chilli (optional)

Protein & Dairy

  • Extra-lean beef mince (300 g)
    (or chicken mince if preferred)

  • Crumbed chicken schnitzels (2–3 pieces, ±120–140 g each)

  • Back bacon rashers (1 pack)

  • Eggs (6-pack)

  • Tuna in brine (1 small can ±100 g)

  • Low-fat smooth cottage cheese (1 large tub)

  • Feta cheese (±120 g total)

  • Gouda or Edam cheese (±40 g)

  • Low-fat Greek yoghurt (small tub)

  • Protein powder (chocolate)

Canned / Dry Goods

  • Rolled oats

  • Chia seeds

  • Strawberry jam

  • Honey

  • Canned chopped tomatoes (2 cans)

  • Canned black beans (1 can)

  • Canned chickpeas (1 can)

  • Corn kernels (1 can)

  • Rice (basmati or brown)

  • Rice cakes

  • Peanut butter (natural or sugar-free)

Bread / Wraps

  • Low-GI wholewheat bread

  • Wholewheat wraps or low-carb wraps

  • Wholewheat burger buns
    (or sandwich thins)

Milk & Alternatives

  • Unsweetened almond milk

Oils, Spices & Condiments

  • Olive oil

  • Baking spray

  • Smoked paprika

  • Ground cumin

  • Chilli powder or chilli flakes

  • Oregano

  • Salt & black pepper

  • Low-fat mayonnaise

  • Vinegar (any)

Optional Vegan Swaps (only if needed)

  • Lentils or firm tofu

  • Vegan feta

  • Vegan yoghurt

  • Vegan bacon-style strips

  • Hummus

Optional Extras

  • Ice (for frappes)

  • Extra wraps for leftovers

  • Extra spinach for volume meals