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 two people, and provides the ingredients to make all the meals and recipes for Week 2 in Eatwell Everyday. Most of the recipes in Eatwell Everyday are for two or more people, though if you are only shopping and cooking for one person you could either half the quantities in this list or freeze the left over portions.
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
- 12 bananas
- 4 apples (2 are used in the apple crumble recipe)
- 160g of grapes
- 100g pack of mixed nuts and dried fruit
- 2 litres of fresh unsweetened fruit juice
- 1.5kg 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.
Sandwiches and baked potato
- 240g cherry tomatoes
- 120g sweetcorn (1 small tin, drained)
- 1 small pot or bag of mixed salad leaves
For the main meal recipes
- 8 medium tomatoes
- 2 tins (400g each) of chopped tomatoes
- 5 medium onions
- 1 bulb of garlic
- 4 peppers, any colour
- 4 mushrooms
- 1 tin of green beans
- 1 small bag of bean sprouts
Top tip
Remember that you can substitute any of these for frozen or tinned varieties. Pick plain varieties, without added sugar or salt.
Potatoes, bread, rice, pasta and other starchy carbohydrates
- 2 baking potatoes
- 720g potatoes
- 3 large loaves of plain bread (Choose wholemeal options where possible, as they contain more fibre than white versions)
- 10 plain bread rolls
- 4 plain tortilla wraps
- 200g pasta
- 140g rice
- 1 packet of couscous (Check the front of pack nutrition labels and choose options that are lowest in fat, sugar and salt)
- 300g straight to wok noodles (You will probably have to buy more of these foods than what you need for the week. Make sure to reseal the packaging and store for use next week)
- 960g low sugar and salt plain cereal (You could try plain whole wheat bisks or malted wheat flakes)
Dairy and alternatives
- 1200ml of semi-skimmed / skimmed milk (around 2 pints)
- This should be enough milk for adding to teas and coffees as well as at breakfast time
- 2 low fat fruit yogurts
- 120g of cheese
Top tip
You may have to buy a larger block of cheese. Freeze any you don't use now for use next week.
Beans, pulses, fish, eggs, meat and other proteins
- 250g extra lean mince beef (If you have to buy bigger packs, 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)
- 2 small pork chops
- 4 rashers of bacon
- 2 sausages
- 4 medium chicken breasts
- 2 salmon fillets (You don’t have to buy fresh fish – frozen just as good)
- 1 tin of tuna (about 160g), tinned in water
- 160g prawns
- 2 eggs
- 2 tins (400g each) of reduced sugar and salt baked beans
- 1 tin of butter beans in water
Pre-packaged products
- 250g Tomato based pasta sauce
- Check the front of pack nutrition labels and choose options that are lowest in fat, sugar and salt
- 180g Sweet chilli stir fry sauce
- 1 small Quiche Lorraine
- 60g sour cream
- 60g guacamole
- Small jar of reduced sugar jam
Small amounts of additional store cupboard items used in eatwell everyday
- Vegetable oil
- Mayonnaise
- Cumin
- Small tub of reduced fat spread
- Chilli powder
- Gravy granules
- Dried or fresh basil
- Paprika
- Tomato puree
- Tomato ketchup
Top tip
Limit items such as chocolate, sweets, sugary drinks and savoury snacks in your shopping basket.
