The once-a-fortnight shopping list so you don’t have to leave the house

Unfortunately it’s not safe to do mini-grocery trips every few days anymore.  Here, dietitian Melissa Meier shares her healthy two-week grocery shopping list so you hardly have to leave your house.

With the coronavirus pandemic ramping up day by day, chances are, you want to minimise your trips to the supermarket. After all, a lot of people come in contact with trolley handles, baskets and self-serve checkouts… just imagine the germs!

Unless you’re ultra-prepared, however, it can be *really* hard to avoid popping to the shops every couple of days to top up on things you need or forgot to get last time. To save you the hard work, I’ve put together a tasty and nutritious two-week meal plan and accompanying shopping list that means you’ll only have to leave the house once a fortnight (unless of course you’re heading outside for some much-needed exercise).

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How to plan your shopping list

The best tactic when you’re doing a big shop is to plan, plan, plan. If you’re making your own version, my top tip is to draw up a big table at the start of the week and write out what you’re going to eat for every meal and snack on every single day. Yes, it’s a big and boring task – but it’ll help you succeed in the end.

My game plan is to make your freezer your best friend. I’d buy a whole lotta fresh produce and use the first week to do a few batch cook ups that you can freeze in individually portioned containers for the second week. Sturdier produce like apples, oranges, carrots and celery will of course last the distance – but obviously, most fruit and veg won’t, so this is a good tactic to help ensure you’re still getting plenty of good nutrition.

Your two-week all-inclusive shopping list

Without further ado, here goes nothing – your next two weeks of healthy meals and snacks, sorted. I’ve assumed you’ve got basics like oil, balsamic vinegar, dried herbs and spices, condiments, salt and pepper already on hand at home to add as you wish. FYI, this is based on one person, so simply multiply by the number of people you’re cooking for if you’re taking care of a family.

Fruit and veg

  • Five punnets of strawberries
  • Three punnets of blueberries
  • Four packets of baby cucumbers
  • Eight passionfruit
  • Six bananas (very green for week two)
  • Three apples
  • One bag of frozen mixed berries
  • One whole rockmelon
  • One potato
  • Three punnets of cherry tomatoes
  • Three tomatoes
  • Five single-serve salad bags
  • One hard avocado (to ripen for week two)
  • Six carrots
  • One bunch of celery
  • Four capsicums
  • Seven zucchinis
  • One and a half pumpkins
  • Two chillis
  • One small piece of ginger
  • One baby bok choy
  • Three onions
  • Frozen peas
  • Frozen corn
  • Frozen edamame beans
  • Frozen steamed veggies (pouches)

Grains

  • One bag of natural untoasted muesli
  • One packet of Corn Thins
  • One bag of wholemeal pasta
  • Three bags of plain air-popped popcorn
  • Three wholegrain bread rolls (to freeze and use as needed)
  • Two loaves of wholegrain bread (to freeze and use as needed)
  • One packet of Vita-Weats
  • One packet of soba noodles
  • One brown rice microwave cup
  • One bag of Arborio rice

Protein

  • One fillet of white fish
  • One fillet of salmon (to freeze for week two)
  • Seven tins of tuna in olive oil
  • One tin of reduced-salt chickpeas
  • One tin of reduced-salt black beans
  • Two dozen eggs
  • Two 500g extra lean beef mince
  • One bag of red split lentils
  • One lean chicken burger patty
  • Three 220g tins of reduced-salt baked beans
  • One packet of firm tofu
  • One chicken breast

Dairy

  • Three litres of plain natural yoghurt
  • Three litres of milk (cows or calcium-fortified alternative)
  • Three litres of long-life milk (cows or calcium-fortified alternative)
  • Feta cheese
  • Parmesan cheese
  • Ricotta cheese
  • Sliced cheese

Other

  • Three small tubs of hummus
  • Reduced-salt beef stock
  • Reduced-salt vegetable stock
  • Four tins of reduced-salt tomatoes
  • One box of roasted chickpeas (snack packs)

And there you have it… but what exactly does that get you?

Week one

Monday

Breakfast: Half a cup natural muesli, 150g plain natural yoghurt, one punnet strawberries plus a homemade milk-based coffee

Lunch: Four corn thins topped with hummus and one tin of tuna in oil (drained), served with baby cucumbers and cherry tomatoes

Dinner: One fillet of white fish, homemade baked potato chips and mixed leaves dressed with extra virgin olive oil and balsamic vinegar

Snacks: Two passionfruit and 150g plain natural yoghurt and one cup of mixed carrot and celery sticks

Tuesday

Breakfast: Half a cup natural muesli, 150g plain natural yoghurt, one punnet strawberries plus a homemade milk-based coffee

Lunch: Batch cook: roasted vegetables (one capsicum, three zucchinis and half a pumpkin). Serve with salad leaves, one third of a can of chickpeas, 2 hard-boiled eggs, baby cucumbers, cherry tomatoes and feta cheese. (Save the rest of the vegetables for Thursday and Saturday).

Dinner: Batch cook: Bolognese sauce made with 500g lean beef mince, two tins of tinned tomatoes, one onion, zucchini, carrot, peas and corn. Served with wholemeal pasta, parmesan and a side salad (freeze the rest of the sauce)

Snacks: Two passionfruit and 150g plain natural yoghurt and two cups of plain air-popped popcorn

Wednesday

Breakfast: Half a cup natural muesli, 150g plain natural yoghurt, one punnet strawberries plus a homemade milk-based coffee

Lunch: Four corn thins topped with hummus and one tin of tuna in oil (drained), served with baby cucumbers and cherry tomatoes

Dinner: Batch cook: Frittata made of eight eggs, two grated zucchinis, half a pumpkin and feta cheese. Serve with a wholegrain bread roll (slice remaining frittata and freeze)

Snacks: One punnet of blueberries and one cup of mixed carrot and celery sticks

Thursday

Breakfast: Two slices of wholegrain toast topped with half a cup of ricotta cheese and one sliced tomato plus a homemade milk-based coffee

Lunch: Roasted veggie salad made of roasted vegetables (batch from earlier in the week), one third of a can of chickpeas, 2 hard-boiled eggs, baby cucumbers, cherry tomatoes and feta cheese

Dinner: Batch cook: Dhal made of half a pumpkin, red split lentils, chilli, ginger and spices. Serve with yoghurt (freeze remaining dhal)

Snacks: One punnet of blueberries and two cups of popcorn, four Vita-weats with hummus and two passionfruit

Friday

Breakfast: Two slices of wholegrain toast topped with half a cup of ricotta cheese and one sliced tomato plus a homemade milk-based coffee

Lunch: Four corn thins topped with hummus and one tin of tuna in oil (drained), served with baby cucumbers and cherry tomatoes

Dinner: Batch cook: Chilli con carne made of 500g lean beef mince, one tin of black beans, two capsicums, reduced-salt beef stock, two tins of tomatoes and spices (freeze remaining chilli)

Snacks: One punnet of blueberries and two cups of popcorn and one punnet of strawberries and 150g plain natural yoghurt

Saturday

Breakfast: Two slices of wholegrain toast topped with half a cup of ricotta cheese and one sliced tomato plus a homemade milk-based coffee

Lunch: Roasted veggie salad made of roasted vegetables (batch from earlier in the week), one third of a can of chickpeas, 2 hard-boiled eggs, baby cucumbers, cherry tomatoes and feta cheese

Dinner: Homemade chicken burgers (one lean chicken patty and mixed salad on a wholegrain roll)

Snacks: Four Vita-weats with hummus, one banana and one cup of mixed carrot and celery sticks, one punnet of strawberries and 150g plain natural yoghurt

Sunday

Breakfast: Two-egg omelette made with leftover vegetables from the week, served with two slices of wholegrain toast and a homemade milk-based coffee

Lunch: One 220g tin of reduced-salt baked beans on two slices of wholegrain toast

Dinner: Tofu stir fry made of soba noodles, baby bokchoy, capsicum, edamame beans, chilli and ginger

Snacks: Two passionfruit and 150g plain natural yoghurt and homemade smoothie made of one banana and milk

Week two

Monday

Breakfast: Half a cup natural muesli, 150g plain natural yoghurt and frozen mixed berries plus a homemade milk-based coffee

Lunch: One 220g tin of reduced-salt baked beans on two slices of wholegrain toast

Dinner: Wholemeal pasta with bolognese sauce (from freezer) and parmesan cheese

Snacks: One apple and 150g plain natural yoghurt

Tuesday

Breakfast: Half a cup natural muesli, 150g plain natural yoghurt and frozen mixed berries plus a homemade milk-based coffee

Lunch: Toasted sandwich made with wholegrain bread, one tin of tuna in oil (drained), one slice of cheese and mustard, served with one cup of mixed carrot and celery sticks and hummus

Dinner: One fillet of salmon (from freezer) and homemade fried rice made of a microwave brown rice cup, one onion, one carrot and frozen peas and corn

Snacks: One apple and one snack pack of roasted chickpeas

Wednesday

Breakfast: Half a cup natural muesli, 150g plain natural yoghurt and frozen mixed berries plus a homemade milk-based coffee

Lunch: Four corn thins topped with hummus and one tin of tuna in oil (drained), served with baby cucumbers and cherry tomatoes

Dinner: One poached chicken breast (save half for lunch tomorrow) served with steamed frozen veggies and one slice of toast topped with a quarter of an avocado

Snacks: One apple and 150g plain natural yoghurt and one cup of mixed carrot and celery sticks with hummus and two cups of plain air-popped popcorn

Thursday

Breakfast: Two slices of wholegrain toast with a quarter of an avocado and two hard-boiled eggs, plus a homemade milk-based coffee

Lunch: Leftover chicken on a sandwich made with wholegrain bread, one slice of cheese and mustard, served with one cup of carrot and celery sticks

Dinner: Dhal (from freezer)

Snacks: Homemade fruit smoothie made of banana, milk and yoghurt and one cup of rockmelon (buy whole and cut open today) and two cups of plain air-popped popcorn

Friday

Breakfast: Two slices of wholegrain toast with a quarter of an avocado and two hard-boiled eggs, plus a homemade milk-based coffee

Lunch: Four corn thins topped with hummus and one tin of tuna in oil (drained), served with baby cucumbers and cherry tomatoes

Dinner: Chilli con carne (from freezer)

Snacks: Homemade fruit smoothie made of banana, milk and yoghurt and one cup of rockmelon (buy whole and cut open today) and two cups of plain air-popped popcorn

Saturday

Breakfast: Two slices of wholegrain toast with a quarter of an avocado and two hard-boiled eggs, plus a homemade milk-based coffee

Lunch: Toasted sandwich made with wholegrain bread, one tin of tuna in oil (drained), one slice of cheese and mustard, served with one cup of mixed carrot and celery sticks and hummus

Dinner: Frittata (from freezer) served with a wholegrain bread roll (from freezer)

Snacks: Homemade fruit smoothie made of banana, milk and yoghurt, one cup of rockmelon (buy whole and cut open today) and two cups of plain air-popped popcorn

Sunday

Breakfast: Two-egg omelette made with leftover vegetables from the week, served with two slices of wholegrain toast and a homemade milk-based coffee

Lunch: One 220g tin of reduced-salt baked beans on two slices of wholegrain toast

Dinner: Risotto made of Arborio rice, onion, frozen peas, reduced-salt vegetable stock and parmesan cheese

Snacks: Homemade fruit smoothie made of banana, milk and yoghurt, one cup of rockmelon (buy whole and cut open today) and two cups of plain air-popped popcorn

Melissa Meier is a Sydney-based Accredited Practising Dietitian. You can connect her at www.honestnutrition.com.au or on Instagram @honest_nutrition.