Eatwell Shopping List

Get handy shopping lists for both our meal plans with advice for shopping for one, and quantities for two people or a family of four.

This shopping list is for a family of four, and provides ingredients to make all the meals and recipes in Eatwell Everyday. Many of the recipes in Eatwell Everyday will only make 2 portions – this shopping list has enough of the ingredients to ‘double up’ the recipes where needed.

If you don’t usually have all your meals at home, you won’t have to buy everything or as much of the foods on this list. 

You don’t have to buy all these ingredients at one time, doing your shopping over a few trips will stop things like fresh fruit going off before you have had a chance to eat it.

Fruit and vegetables

  • 20 bananas 
  • 16 apples (4 are used in the apple crumble recipe)
  • 16 oranges 
  • 500g pack of grapes 
  • 500g pack of dried fruit 
  • 4 litres of fresh unsweetened fruit juice 
  • 4 tins of vegetable soup (Check the front of pack nutrition labels and choose varieties which are lower in fats, sugar and salt)
  • 2kg of a variety of vegetables to serve alongside main meals, e.g. bag of mixed veg, carrots or peas.

Top tip

Frozen or tinned varieties are just as good as fresh, last much longer and can often be cheaper. Pick plain varieties, without added sugar or salt.

Fresh fruit salad

  • 8 strawberries
  • 2 kiwi fruit

Top tip

If you can’t find small enough portions, a tin of mixed fruit in juice is just as good.

For the main meals and homemade soup

  • 8 onions
  • 6 peppers, any colour
  • 10 carrots
  • 4 medium tomatoes
  • 6 small courgettes
  • 1 bulb of garlic
  • 200g mushrooms
  • 220g green beans
  • 200g broad beans
  • 360g sweetcorn
  • 4 tins (400g) of chopped tomatoes

Top tip

Remember that you can substitute any of these for frozen or tinned varieties. Pick plain varieties, without added sugar or salt.

Simple salad

  • Large bag of mixed lettuce leaves
  • Bunch of spring onions
  • 1 cucumber (You will also use a small amount of the cucumber to make the raita)
  • 1 tray of cherry tomatoes (about 250g) 

Potatoes, bread, rice, pasta and other starchy carbohydrates

  • 2 baking potatoes 
  • 1.6kg potatoes 
  • 4 large loaves of plain bread (Choose wholemeal options where possible, as they contain more fibre than white versions)
  • 16 plain bread rolls 
  • 660g reduced fat oven chips (You will probably have to buy more of these foods than what you need for the week)
  • 680g frozen ready to roast potatoes
  • 660g pasta
  • 400g rice
  • 120g porridge oats 
  • 12 oatcakes 
  • 8 poppadoms
  • 4 pitta breads
  • 4 mini plain naan breads
  • 8 slices of garlic bread 
  • 560g low sugar and salt plain cereal (You could try plain whole wheat bisks or malted wheat flakes)

Dairy and alternatives

  • 4400ml of semi-skimmed / skimmed milk – around 8 pints (This should be enough milk for adding to teas and coffees as well as at breakfast time)
  • 750g low fat natural yogurts 
  • 4 x 125g pots low fat fruit yogurts 
  • 1kg custard 
  • 1 large block (about 400g) of cheese

Beans, pulses, fish, eggs, meat and other proteins

  • 400g lean diced beef 
  • 200g lean beef mince 
  • 8 rashers of bacon 
  • 400g turkey mince 
  • 4 frozen breaded haddock 
  • 4 salmon fillets (You can buy fresh or frozen fish)
  • 2 tins of tuna (about 160g), tinned in water
  • 1 whole chicken/6 chicken breasts (If you have to buy meat in larger quantities, you can portion them out and keep them in the freezer for next week. You could also cook double quantities and freeze the extra for a quick and easy meal)
  • 12 eggs 
  • 2 x 400g tins of reduced sugar and salt baked beans

Small amounts of additional store cupboard items used in eatwell everyday

  • Plain white flour 
  • Caster sugar 
  • Curry powder
  • Mixed dried herbs 
  • Vegetable oil 
  • A small tub of reduced fat spread
  • Mayonnaise 
  • Tomato ketchup 
  • Hummus
  • Mango chutney 
  • Mint sauce 
  • Soy sauce
  • Worcester sauce 
  • Jam 

Top tip

Limit items such as chocolate, sweets, sugary drinks and savoury snacks in your shopping basket.

Make your weekly shop easier by ordering online. You can start by visiting any of the supermarket links below: