JUNE SHOPPING LISTS

(Please look through your week recipes so that you can decide what you want to buy and not buy as you might need alternative options or less of something. The first week of buying might feel like alot! But when it comes to condiments and sauces etc, you can use these throughout the whole 4 weeks so you don't need to buy again. 

Time to get shopping! 

WEEK 1 SHOPPING LIST

(covers breakfasts, lunches, dinners and snacks for 1 person — scale up if you’re cooking for more)

Protein

  • Chicken breasts (± 1.2 kg total → for wraps, stir-fry, burgers)
  • Lean steak (± 300 g)
  • Lean beef mince (± 600 g total → for mince bowls, burritos, quesadillas)
  • Eggs (1 dozen)
  • Protein powder (plant-based or whey – ± 150 g needed)
  • Cottage cheese (pasteurised – ± 400 g tub)
  • Optional: Feta (pasteurised, ± 60 g)
  • Optional: Tofu (± 300 g if using vegan subs)


Fresh Produce & Veggies

  • Blueberries (± 150 g, fresh or frozen)
  • Bananas (2 medium)
  • Apples (2 small – 150 g each)
  • Lettuce (± 150 g bag or 1 small head)
  • Spinach or rocket (± 80 g – for bowls & burritos)
  • Cucumber (1 medium)
  • Tomatoes (± 5 medium – total 300 g)
  • Onions (± 3 medium)
  • Red bell pepper (1 medium)
  • Broccoli florets (± 200 g)
  • Butternut (± 200 g – cubed for roasting)
  • Sweet potatoes (± 750 g – for fries & bowls)
  • Avocados (± 4 medium – used in several recipes)
  • Lime (1)
  • Fresh herbs (e.g. parsley / spring onion / rocket)
  • Baby spinach (1 handful for smoothies)


 Carbohydrates & Grains

  • Whole-wheat wraps (± 5 – 6 wraps)
  • Whole-grain bread (1 loaf or 6 slices)
  • Whole-wheat buns (2)
  • Rolled oats (± 200 g pack)
  • Brown rice or quinoa (optional – ± 100 g dry)
  • Sourdough bread (optional for Sunday toast)


Healthy Fats & Seeds

  • Almond, peanut, macadamia or sunflower nut butter (1 jar)
  • Olive oil (± 250 ml bottle)
  • Butter / coconut oil (small tub or bottle)
  • Chia or ground flax seeds (optional – small pack)
  • Optional: Honey (1 small bottle)


Dairy / Plant Milks

  • Low-fat cow’s milk or unsweetened almond / oat milk (± 1 L)
  • Greek yogurt (fat-free / coconut – optional for dips)
  • Mozzarella (± 100 g block for quesadilla)


Pantry & Condiments

  • Soy sauce (or Tamari for GF)
  • Honey (40 g for stir-fry + oats optional)
  • Nut butter (as above – 16 g portions used in recipes)
  • Tomato paste (1 small tin or tube)
  • Sweet-chilli sauce (optional, low-sugar)
  • Balsamic glaze (optional)


Seasonings & Spices

  • Salt & black pepper
  • Taco seasoning (or paprika + cumin mix)
  • Paprika (sweet or smoked)
  • Garlic powder
  • Onion powder
  • Ground ginger
  • Raw cinnamon
  • Cumin
  • Optional: Tabasco sauce


Optional Supplements

  • L-Glutamine powder (1 tsp optional in smoothie)
  • Medjool dates (1–2 for sweetening smoothies)

 

 

WEEK 2 SHOPPING LIST

Protein

  • Chicken breast or thighs – ≈ 1.2 kg total (butter chicken, fried rice, quesadilla, salad, pesto sandwich)
  • Lean beef mince – 300 g (burrito)
  • Lean steak – 200 g (Saturday + Sunday breakfast leftovers)
  • Eggs – 12 large (omelettes, fried rice, steak breakfast)
  • Greek yogurt – 500 g (breakfasts, Caesar dressing)
  • Cottage cheese – 500 g (fried rice, rice cakes, Caesar dressing, sandwich)
  • Feta cheese – 100 g (omelettes)
  • Grated mozzarella – 40 g (pesto sandwich)
  • Protein powder – 1 tub (≈ 210 g total; 7 scoops for smoothies + overnight oats)
  • Butter beans – 80 g cooked or canned (butter chicken)
  • Tuna (in water) – 120 g can (rice cakes)


Produce (Fresh Fruit + Veggies)

  • Bananas – 2 medium (smoothies)
  • Frozen berries or mango – 500 g (overnight oats)
  • Apples or pears – optional snack (not in recipes but recommended)
  • Mixed vegetables (carrots, peas, corn, broccoli, baby corn, peppers) – ≈ 6 cups / 900 g (fried rice, ramen, steak, omelettes)
  • Bell peppers – 3 medium (omelettes, burrito, salsa)
  • Onions – 4 medium (butter chicken, burrito, salsa, pesto sandwich)
  • Garlic – 1 whole bulb (≈ 8 cloves used)
  • Fresh coriander – 1 bunch (butter chicken, salsa)
  • Baby spinach – 1 bag (burrito, optional greens)
  • Lettuce – 1 head or 1 bag (salad, sandwich)
  • Cherry tomatoes – 1 punnet (≈ 150 g)
  • Regular tomatoes – 4 medium (salsa, burrito, rice cakes)
  • Cucumber – 1 medium (rice cakes, salad)
  • Avocados – 3 (quesadilla, burrito, guacamole)
  • Lemon – 2 (juice for dressing and steak)
  • Lime – 3 (salsa, guacamole, burrito)
  • Spring onions – 1 bunch (fried rice, ramen)
  • Zucchini – 2 (optional omelettes + veggies)
  • Broccoli – 200 g (ramen + steak)


Grains + Carbs

  • Rolled oats – 200 g (overnight oats × 2)
  • Whole-wheat wraps/tortillas – 6 (quesadillas + burritos)
  • Sandwich thins – 2 (1 pack)
  • Rice (white or basmati) – 400 g dry (butter chicken, fried rice)
  • Ramen noodles – 1 block (≈ 60 g dry)
  • Rice cakes – 1 pack (3 servings)


Pantry + Condiments + Spices

  • Olive oil – 1 small bottle (used throughout)
  • Butter – 250 g block (butter chicken, general cooking)
  • Coconut milk – 1 can (200 ml, light preferred)
  • Tomato paste – 1 small can (60 g)
  • Low-sodium soy sauce – 1 small bottle
  • Sesame oil – 1 small bottle (optional for fried rice + ramen)
  • Honey – 1 small jar (oats + smoothies)
  • Nut butter (almond, peanut, or macadamia) – 1 small jar
  • Raw cacao powder – 1 small packet (smoothies)
  • Chia seeds – 1 small bag (100 g)
  • L-Glutamine – (optional smoothie add-in)
  • Flaxseeds – (optional smoothie add-in)
  • Curry spices: garam masala (1 jar), chili powder (1 jar), turmeric (1 jar), ginger-garlic paste (1 jar)
  • Salt & pepper – as needed
  • Smoked paprika – 1 jar
  • Ground cumin – 1 jar
  • Balsamic vinegar – (optional for steak)
  • Sweet chilli sauce – 1 bottle (rice cakes)
  • Tomato purée – 1 small jar or tube


Dairy + Fridge Staples

  • Low-fat milk – 2 L (oats + omelettes + smoothies)
  • Greek yogurt – (covered under protein but repeat here for clarity) – 500 g
  • Cottage cheese – (covered above) – 500 g
  • Feta – 100 g
  • Mozzarella – 40 g
  • Butter – (repeat) – 250 g


Herbs + Extras

  • Fresh parsley or coriander – 2 bunches (salsa, butter chicken, burrito, steak)
  • Dried herbs (oregano or mixed Italian) – optional for seasoning
  • Lime + lemon juice – bottle (optional backup if not buying fresh)
  • Pesto – 1 jar (40 g used total)

 

WEEK 3 SHOPPING LIST

Protein

  • Chicken breasts (± 1.5 kg total → wraps, pasta, kebabs, etc.)
  • Lean beef patties or mince (± 500 g total)
  • Hake fillets or other white fish (± 300–400 g)
  • Eggs (1 dozen)
  • Egg whites (optional, for French Toast mix)
  • Fat-free cottage cheese (± 500 g tub)
  • Light mozzarella cheese (± 200 g block)
  • Greek yogurt (fat-free, ± 500 g tub)
  • Protein powder (whey or plant-based – ± 200 g needed)
  • Optional vegan alternatives: tofu, tempeh, or soy patties


Fresh Produce & Veggies

  • Bananas (3–4 medium, for smoothies & snacks)
  • Leafy greens (spinach, baby greens – ± 150 g bag)
  • Avocados (4–5 medium)
  • Tomatoes (6–8 medium = ± 600 g total)
  • Lettuce (2 small heads or ± 250 g bag)
  • Cucumber (2 medium = ± 200 g each)
  • Bell peppers (2–3 mixed colours)
  • Red onion (2 medium)
  • Garlic (2 whole bulbs or 10 cloves minced)
  • Lemon (2 fresh for juice + dressing)
  • Lime (1 fresh for burritos)
  • Fresh herbs – parsley, basil, thyme (± 1 bunch each)
  • Mixed veggies (frozen mix – broccoli, carrots, zucchini, peppers – ± 600 g bag)
  • Fresh pineapple (1 small or ½ cup cubed for wraps)
  • Berries (fresh or frozen – ± 250 g total)


Carbohydrates & Grains

  • Whole-wheat or high-protein bread (1 loaf)
  • Whole-wheat wraps (6–8 wraps total)
  • Whole-wheat burger buns (2–3)
  • Rolled oats (± 300 g pack)
  • Dry penne pasta (± 200 g – use GF if needed)
  • White or brown rice (± 150 g uncooked)
  • Quinoa (± 200 g dry for extra protein options)


Healthy Fats & Seeds

  • Nut butter (almond, peanut, macadamia, or sunflower – ± 1 jar)
  • Olive oil (± 250 ml bottle)
  • Coconut oil or butter (± 200 ml for cooking)
  • Coconut cream or light coconut milk (1 small tin – 120 ml used)
  • Chia seeds (1 small bag – 10 g used per bowl)
  • Ground flaxseed (optional for smoothies or toppings)




Dairy & Plant Milks

  • Low-fat cow’s milk or unsweetened almond/oat milk (± 2 L total)
  • Low-fat mozzarella (± 200 g block)
  • Greek yogurt (fat-free – ± 500 g tub)
  • Feta cheese (1 block – pasteurised only)


Pantry Staples & Condiments

  • Tomato paste (1 small tin or tube)
  • Low-sodium tomato sauce (1 jar)
  • Pesto (1 small jar – basil or light version)
  • Sweet-chilli sauce (1 small bottle)
  • Mayonnaise (light or vegan – 1 small jar)
  • Raw honey or maple syrup (1 bottle for oats & breakfast bowls)
  • Vanilla essence (1 small bottle)
  • Balsamic or vinegar (optional for salads)


Spices & Seasonings

  • Salt & black pepper
  • Paprika (sweet and/or smoked)
  • Garlic powder
  • Onion powder
  • Cumin
  • Ground coriander
  • Ground turmeric
  • Cinnamon (ground)
  • Chili flakes
  • Dried oregano


Optional / Boosters

  • Medjool dates (1–2 for sweetness in oats or smoothies)
  • Protein greens powder (optional for smoothie boosts)
  • Raw cacao powder (1 small tin for Chocolate Oats)

 

WEEK 4 SHOPPING LIST

PROTEINS

• Chicken breasts: ≈ 2.5 kg (total for wraps, burgers, pizzas & burrito bowls)

• Lean beef mince: ≈ 600 g (for stuffed peppers)

• Beef stew meat: ≈ 700 g

• Eggs: ± 18 large (for pancakes + shakshuka)

• Cottage cheese (fat-free, pasteurised) ± 500 g (topping + pancakes + sauces)

• Greek yoghurt (fat-free or DF alt) ± 300 g

• Light mozzarella cheese ± 150 g (pizza + peppers)

• Protein powder (vanilla or plain) ± 300 g tub

• Tuna (in water) 2 cans (≈ 280 g drained)


VEGETABLES & SALAD

• Mixed veggies (fresh or frozen) 1 large bag (~600 g)

• Bell peppers 6 (3 red, 3 green/yellow)

• Onions – 5 medium (for shakshuka, stew, pizza)

• Garlic – 1 bulb

• Tomatoes – 8 medium (+ 1 tin diced tomatoes for shakshuka)

• Lettuce / spinach: 2 bags (~300 g)

• Cucumber: 2–3 medium

• Broccoli: 1 head (~250 g)

• Sweet potatoes: 4 medium (~600 g)

• Carrots: 3 medium

• Zucchini (optional for stew or pizza) – 2 small

• Fresh herbs (basil, parsley or coriander)

• Lemon: 2 (for dressings and sauces)


FRUIT

• Bananas: 6 (frozen for pancakes & smoothies)

• Pineapple: ½ cup (fresh or tinned for Hawaiian wraps)

• Avocados: 4 medium (for bowls & wraps)

• Berries: 1 bag (frozen or fresh)

• Medjool dates: 6 (optional sweetener for pancakes)


CARBS & GRAINS

• Rolled oats – 1 kg (for pancakes and breakfasts)

• Wholewheat or gluten-free wraps – 6 to 8

• Brown or basmati rice – 1 kg bag (for burrito bowls)

• Wholewheat or GF pasta – 500 g (for tuna pasta)

• Whole-grain bread – 1 loaf (optional side or toast)


PANTRY & CONDIMENTS

• Olive oil – 1 bottle

• Tomato paste – 1 tube

• Low-sodium soy sauce – 1 bottle

• Honey / maple syrup – 1 jar