Locked in for Summer shopping lists

Shopping list week 1

Fruit

• Bananas – 4 medium

• Strawberries – 1 punnet (250 g)

Vegetables

• Spinach – 1 large bag (200 g)

• Tomatoes – 6 medium

• Cherry tomatoes – 1 punnet

• Red onions – 3 medium

• White onions – 2 small

• Bell peppers – 3 large

• Garlic – 1 bulb

• Mushrooms (optional) – 250 g

Protein

• Chicken breast fillets – 600 g

• Extra-lean beef mince (5–10%) – 600 g

• Eggs – 18 pack (more cost-effective)

• Tuna in brine (Checkers house brand) – 4 small cans

Dairy / Alternatives

• Low-fat smooth cottage cheese – 2 × 600 g tubs

• Low-fat strawberry yoghurt – 500 g tub

• Unsweetened almond milk (house brand) – 2 L

• Grated mozzarella or Gouda – 200 g bag

Carbs & Grains

• Low-carb or wholewheat wraps – 1 pack (6 wraps)

• Rolled oats – 500 g

• Wholewheat pasta – 500 g

• Basmati or brown rice – 1 kg bag

• Plain rice cakes – 1 pack

Pantry

• Chopped tomatoes – 2 cans

• Kidney beans – 2 cans

• Tomato paste – 1 tube

• Reduced-sugar BBQ sauce – 1 bottle

• Strawberry jam – 1 small jar

• Basil pesto – 1 small jar

• Honey – 1 small bottle

• Peanut butter – 1 jar

• Chia seeds – 1 packet

• Baking spray – 1 can

Spices

• Smoked paprika

• Ground cumin

• Chilli powder

• Salt & black pepper

WEEK 2 SHOPPING LIST

PRODUCE (Fruit & Veg)

• Frozen mixed berries – 1 bag (±500 g)

• Lettuce – 1 head / bag

• Baby spinach – 2 bags (±200 g total)

• Tomatoes – 6–8 medium

• Cherry tomatoes or salsa – 1 small tub/jar

• Cucumber – 1 large

• Bell peppers – 2

• Onions – 3 medium

• Garlic – 1 bulb

• Carrots – 3–4 medium

• Courgette – 2 medium

• Avocado – 1

• Lemon (optional) – 1

• Fresh coriander (optional) – 1 bunch

PROTEINS & DAIRY

• Chicken breast – 600 g

• Extra-lean beef mince (5–10%) – 900 g

• Lean ham slices – 1 pack

• Eggs – 12

• Low-fat smooth cottage cheese – 1 tub (±250 g)

• Gouda cheese slices – 4 slices

• Chocolate protein powder – 1 tub

GRAINS & BREAD

• Rolled oats – 1 kg bag

• Low-GI wholewheat bread – 1 loaf

• English muffin thins – 2

• Wholewheat spaghetti – 250 g

• Basmati or brown rice – 500 g

CANNED & PACKAGED

• Canned chopped tomatoes – 3 cans

• Tomato paste – 1 small tin

• Light coconut milk – 1 can

• Canned black beans – 1 can

• Corn kernels – 1 can

• Unsweetened almond milk – 2 litres

• Maple syrup – 1 small bottle

PANTRY / SPICES

• Chia seeds

• Olive oil

• Mild curry powder

• Ground cumin

• Ground turmeric

• Smoked paprika

• Chilli powder (optional)

• Dried Italian herbs / oregano

• Baking powder

• Salt

• Black pepper

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

Week 4 Shopping list

Fruit

• Avocados (3 medium)

• Lemons (2)

• Strawberries (2–3 cups fresh or frozen)

• KOO sliced apples (1 can)

Vegetables

• Baby spinach (2–3 bags)

• Onions (3 medium)

• Garlic (1 bulb)

• Broccoli florets (1 large head or bag)

• Bell peppers (2)

• Sweet potato (1 medium, ±300 g)

• Tomatoes (2 medium)

• Pickles (small jar)

• Optional: mushrooms (extra volume)

Protein & Meat

• Extra-lean beef mince 5% (600 g total)

• Lean steaks (sirloin or rump, ±150 g each x 4 steaks)

• Chicken breast (600 g total)

• Lean biltong (±60 g, fat removed)

• Eggs (1 dozen)

• Egg whites (carton or extra eggs to separate)

Dairy & Refrigerated

• Low-fat Greek yoghurt (1 medium tub)

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

• Light mayonnaise

• Mustard

• Optional: grated parmesan (small amount)

Bakery & Grains

• Low-GI wholewheat bread

• Wholewheat burger buns OR sandwich thins

• Rolled oats

• Dry wholewheat pasta (120 g)

• Marie biscuits (small pack)

Milk & Alternatives

• Unsweetened almond milk

Pantry / Canned / Dry Goods

• Hummus

• Chicken stock (liquid or cubes)

• Honey

• Vanilla essence

• Cinnamon

• Nutmeg or allspice

• Olive oil or baking spray

Spices & Seasoning

• Smoked paprika

• Paprika

• Salt

• Black pepper

• Dried Italian herbs

• Chilli flakes (optional)

Protein Powders

• Vanilla protein powder

• Optional plant-based protein (for vegan swaps)

Optional Vegan Swaps (only if needed)

• Firm tofu or tempeh

• Coconut yoghurt

• Plant-based burger patties

• Vegan mayo

• Lentils or chickpeas

Optional Extras

• Extra spinach for volume meals

• Extra bread for leftovers

• Baking spray top-up

Week 5 Shopping list

Fruit

• Bananas (3–4 medium)

• Avocados (2 medium)

• Lemons (2)

• Strawberries (2–3 cups fresh or frozen)

Vegetables

• Baby spinach (2 bags)

• Lettuce (1 head or bag)

• Tomatoes (4–5 medium)

• Cucumber (2)

• Carrots (3–4 medium)

• Bell peppers (2)

• Onions (3 medium)

• Fresh ginger (small piece)

• Optional: spring onions (for sushi bowls)

Protein & Meat

• Extra-lean beef mince (450–500 g total)

• Chicken breast (400–500 g total)

• Fresh salmon or tuna (300 g)
(or prawns if preferred)

• Chicken sausages (chicken bangers) (2–3)

• Lean deli meat (ham, turkey or chicken) (1 small pack)

• Eggs (1 dozen)

Dairy & Refrigerated

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

• Grated cheese (Gouda, Edam or mozzarella) (200 g)

• Low-fat Greek yoghurt (optional for variations)

Bakery & Grains

• Rolled oats

• Wholewheat or low-carb wraps

• Wholewheat pizza bases or extra wraps

• Sushi rice or jasmine rice

• Marie biscuits (not needed this week)

• No bread required unless for personal extras

Milk & Alternatives

• Unsweetened almond milk

Pantry / Canned / Dry Goods

• Chocolate protein powder

• Vanilla protein powder

• Cocoa powder

• Peanut butter (sugar- and salt-free)

• Honey

• Soy sauce or tamari (low sodium)

• Rice vinegar

• BBQ sauce (sugar-free or reduced sugar)

• Salsa (optional)

• Sesame seeds (optional)

Spices, Seeds & Seasoning

• Chia seeds

• Smoked paprika

• Salt

• Black pepper

• Optional: chilli flakes or sriracha

Oils & Cooking

• Baking spray

Optional Vegan Swaps (only if needed)

• Firm tofu

• Cooked lentils

• Plant-based sausages

• Vegan cheese

• Plant-based yoghurt

Optional Extras

• Ice cubes (for shakes)

• Extra wraps for leftovers

• Edamame (for sushi bowl variation)

• Cauliflower rice (lower-carb swap)

WEEK 6 SHOPPING LIST

Grains & Bread

• Low-GI wholewheat bread – 1 loaf

• Wholewheat or low-carb wraps (≤50 g each) – 4 wraps

• Rolled oats – 3 cups (for muffins + shakes)

• Baked tortilla chips – 120 g

• Brown rice or basmati rice (dry) – ½ cup dry
(makes ±1 cup cooked)

Optional / Swaps

• Extra wraps (if not using leftovers)

• Cauliflower rice – 2 cups (low-carb swap)

Proteins

• Eggs – 8 large eggs

• Chicken breast – 600 g

• Crumbed chicken schnitzels – 2 pieces

• Extra-lean beef mince (5–10% fat) – 600 g

• Canned tuna in brine – 2 small cans

• Vanilla protein powder – 1 tub (you’ll use ~6 scoops total)

Vegan Protein Options (optional)

• Firm tofu – 400–500 g

• Cooked lentils or chickpeas – 2 cups

• Plant-based protein powder – 1 tub

Dairy & Alternatives

• Low-fat smooth cottage cheese – 1½ cups

• Low-fat Greek yoghurt – 1 cup

• Grated cheese (Gouda or mozzarella) – 120 g

• Feta cheese – 80 g

• Unsweetened almond milk – 1½ litres

Optional / Swaps

• Vegan cheese – 100 g

• Plant-based yoghurt – 1 cup

Fruit

• Blueberries (fresh or frozen) – 4 cups

• Lemons – 2

• Avocado – 1 medium

Vegetables & Salad

• Mixed salad leaves (lettuce/spinach/rocket) – 2 bags

• Spinach (extra) – 1 bag

• Cucumbers – 3 medium

• Cherry tomatoes – 2 cups

• Tomatoes (for wraps/nachos) – 2 medium

• Red onion – 2 small

• White onion – 1 medium

• Lettuce (for wraps) – 1 head

• Fresh coriander or spring onion – 1 bunch

Optional Add-ins

• Carrots – 2

• Bell peppers – 2

• Pickles – 1 jar

Canned & Pantry

• Canned black beans – 1 can (400 g)

• Hummus – 1 small tub

• Peanut or almond butter (natural) – 1 jar

• Baking powder – 1 small tin

• Vanilla essence – 1 bottle

• Mustard – 1 bottle

• Sriracha – 1 bottle

Herbs, Spices & Seasoning

• Dried oregano

• Paprika

• Smoked paprika

• Garlic powder

• Ground cumin

• Chilli powder (optional)

• Salt & black pepper

Cooking Essentials

• Baking spray or olive oil spray

Quick Optional Extras (Nice to Have)

• Sweet potato – 1 large (nacho swap)

• Extra salad leaves (if you like big portions)

• Ice (for shakes)

Week 7 Shopping List

PROTEIN

• Chicken breast – 900 g

• 600 g (2× Butter Chicken dinners)

• 300 g (Hawaiian pizza)

• Extra-lean beef mince (5%) – 300 g

• Lean chicken sausages – 2 sausages

• Eggs – 10 eggs

• 4 (muffins ×2 batches)

• 4 (English breakfasts ×2)

• 2 egg whites (burgers – use 1–2 extra eggs)

• Ham slices – ±150–200 g

• Vanilla protein powder – 2 scoops

BREAD / GRAINS / CARBS

• Rolled oats – 3 cups (±270 g)

• Wholewheat bread – 1 loaf

• Wholewheat burger buns – 2 buns

• Wholewheat or low-carb wraps – 4 wraps

• Basmati rice (uncooked) – 1 cup (±200 g dry)

VEGETABLES

•    Carrots – 2 cups grated (±2–3 medium carrots)

• Mushrooms – 2 cups sliced (±250 g)

• Tomatoes

• 4–5 whole (breakfast + sandwiches)

• 1 can chopped tomatoes (400 g)

• Red onion – 2 medium

• Brown onion – 2 small

• Garlic – 2 cloves

• Lettuce – 1 small head

• Pickles – 1 jar

Optional garnish:

• Fresh coriander

FRUIT

• Frozen mango – 1 cup

• Frozen pineapple – 1½ cups

• Fresh pineapple pieces (for pizza) – 1 cup drained

• 1 lemon or lime

DAIRY / FRIDGE

• Low-fat smooth cottage cheese – ±300 g tub

• Light Greek yoghurt – small tub (4 tbsp total needed)

• Grated mozzarella (reduced fat) – 80 g

• Unsweetened almond milk – 1 litre

CANNED / PACKED

• Light coconut milk – 1 can

• Chia seeds – small pack

• Maple syrup – small bottle

• Honey – small bottle

SPICES / PANTRY

• Cinnamon

• Baking powder

• Vanilla essence

• Garam masala

• Mild curry powder

• Paprika

• Salt

• Black pepper

• Mustard

• Baking spray / cooking spray

WEEK 8 SHOPPING LIST

PROTEIN

• Chicken breast fillets – 8 small fillets (±800g total)

• Lean steak (sirloin or rump) – 500g

• Extra-lean beef mince (5%) – 600g

• Tuna in brine – 4 small cans

• Lean ham – 8 slices

• Eggs – 8 eggs

• Chocolate protein powder – 4 scoops total (approx. 120–140g depending on brand)

DAIRY / DAIRY ALTERNATIVES

• Low-fat smooth cottage cheese – 1 large tub (±750g–1kg to be safe)

• Reduced-fat mozzarella or gouda – 80g

• Unsweetened almond milk – 2 litres

GRAINS & CARBS

• Rolled oats – 2 cups (approx. 180–200g)

• Wholewheat or low-carb wraps – 4 wraps

• Basmati or brown rice (dry) – 1 cup dry (makes 2 cups cooked)

• Canned black beans – 1 can

• Canned chopped tomatoes – 1 can

• Corn kernels – 1 small can

VEGETABLES

• Baby spinach – 2 bags (±200–250g total)

• Rocket – 2 bags

• Bell peppers – 3 medium

• Mushrooms – 2 cups (±250g)

• Tomatoes (for slicing) – 3–4

• Cherry tomatoes – 1 punnet

• Cucumber – 1 large

• Grated carrot – 1–2 whole carrots

• Red onion – 1

• Brown onion – 2 medium

• Garlic – 1 bulb

• Lettuce or mixed salad leaves – 1 large bag

• Fresh coriander – 1 small bunch

• Lime – 2

HEALTHY FATS / EXTRAS

• Natural or sugar-free peanut butter – 1 small jar

• Olive oil or spray – 1 bottle

• Dark chocolate chips – small pack

• Honey or maple syrup (optional)

SPICES & PANTRY (if you don’t already have)

• Smoked paprika

• Ground cumin

• Chilli powder

• Salt

• Black pepper

• Cocoa powder

• Mustard

• Balsamic glaze (optional)

• Low-fat mayonnaise (optional)

Optional Add-Ons

• Avocado (2 small)

• Pickles or capers

• Extra mushrooms (if doing leaner swaps)