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 the ingredients to make all the meals and recipes for Week 2 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

  • 24 bananas 
  • 8 apples (2 are used in the apple crumble recipe)
  • 320g of grapes 
  • 200g pack of mixed nuts and dried fruit 
  • 4 litres of fresh unsweetened fruit juice 
  • 3kg 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

  • 480g cherry tomatoes
  • 240g sweetcorn (1 small tin, drained)
  • 1 large pot or bag of mixed salad leaves 

Main meal recipes

  • 10 medium tomatoes 
  • 2 tins (400g each) of chopped tomatoes
  • 7 medium onions
  • 1 bulb of garlic
  • 6 peppers, any colour
  • 8 mushrooms
  • 2 tins of green beans
  • 2 small bags of bean sprouts (Remember that you can substitute any of these for frozen or tinned varieties. Pick plain varieties, without added sugar or salt)

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

  • 4 baking potatoes 
  • 1480g potatoes 
  • 6 large loaves of plain bread (Try wholemeal options, as they contain more fibre)
  • 20 plain bread rolls 
  • 8 plain tortilla wraps 
  • 400g pasta 
  • 280g rice
  • 2 packets of couscous (Check the front of pack nutrition labels and choose options that are lowest in fat, sugar and salt)
  • 600g 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)
  • 2kg low sugar and salt plain cereal (You could try plain whole wheat bisks or malted wheat flakes)

Dairy and alternatives

  • 2400ml 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)
  • 4 low fat fruit yogurts 
  • 240g 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)
  • 4 small pork chops 
  • 8 rashers of bacon 
  • 4 sausages  
  • 4 medium chicken breasts 
  • 4 salmon fillets (You don’t have to buy fresh fish – frozen just as good)
  • 2 tins of tuna (about 160g), tinned in water 
  • 320g prawns 
  • 4 eggs 
  • 4 tins (400g each) of reduced sugar and salt baked beans 
  • 2 tins of butter beans in water 

Pre-packaged products

  • 500g Tomato based pasta sauce 
  • 360g Sweet chilli stir fry sauce 
  • 1 family sized Quiche Lorraine 
  • 120g sour cream 
  • 120g guacamole 
  • 1 jar of reduced sugar jam (Check the front of pack nutrition labels and choose options that are lowest in fat, sugar and salt)

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.

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


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