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Shopping List for Weeks 7-12 & Vegetarian

By Tony West,2014-11-25 16:17
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Shopping List for Weeks 7-12 & Vegetarian

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 1 of 15

Shopping List for Weeks 7-12 & Vegetarian

the CSIRO Healthy Heart CLIP Program

Shopping lists with quantities for 4 people

; The quantities given here are for 4 people following the CLIP eating plan.

    If you are buying for one, divide each quantity by 4, and if you are buying for 2, then halve each quantity. ; We have separated the lists for breakfast, lunch and dinner, in case you prefer to vary one of these

    meals while staying within the requirements of CLIP.

    ; You will already have some of the required ingredients in your fridge or pantry, so it won’t be necessary

    to buy everything on every list each week we have separated the list into food types, to make

    checking easier.

    ; Where no quantity is given, only a small amount of that ingredient is required, and a standard container

    size will provide more than enough.

    ; An ingredient in italics indicates that an additional quantity of the same ingredient must be bought for

    another mealtime in the same week (e.g. eggs are required for both lunch and dinner in Week One).

CLIP Complete Lifestyle Program Tabouli salad

     (iStockphoto.com / Elke Dennis)

2 sets of CLIP Shopping lists are available:

    ; Weeks 1-6

    ; Weeks 7-12 & Vegetarian

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 2 of 15

    Week snacks breakfasts lunches dinners Totals

    Seven (serves 4) (serves 4) (serves 4) (serves 4)

fresh fruit 56 × 150 g fresh fruit 1 lemon; 1 orange fresh fruit 2 lemons; 1 lime fresh fruit &

    pieces or equivalent avocados 600 g (3 small) baby rocket 50 g vegetables baby cos lettuce 4 cups (approx. 240 g or 1? baby spinach 350 g (approx. 3? packets)

    whole) capsicums 1 red wk7 baby rocket 1 packet carrots 2

    fresh horseradish small piece (or 1 small jar salt-celery 3 sticks

    reduced prepared horseradish) chillies 1 long red

    green beans 100 g cucumbers 1 Lebanese

    mixed salad leaves 2 cups (approx. 120 g) fresh ginger 1 cm (5 g)

    mixed salad vegetables 2 cups (approx. 300 g) fresh herbs 1 bunch each of coriander, flat-leaf parsley,

    mushrooms 300 g field; 200 g Swiss brown mint, rosemary, thyme

    onions 2 red garlic 2 cloves

    rocket 100 g green beans 200 g

    tomatoes 200 g cherry; 8 standard green-salad vegetables 6 cups (approx. 900 g)

     mixed salad vegetables 800 g

     mixed vegetables (for steaming) 6 cups (approx. 900 g)

    mushrooms 300 g Swiss brown

    onions 3 brown; 1 red; 12 spring

    potatoes 600 g chat

    pumpkin 650 g

    snow peas 100 g

    witlof 1

     low-fat milk (for low-fat sterol- eggs 4 eggs 2 eggs & dairy tea/coffee; can be enriched milk 7 litres low-fat natural yoghurt ? cup (70 g) cheddar 160 g full-fat (or 320 g reduced-fat) sterol-enriched) low-fat pizza cheese 125 g low-fat sterol milk 625 ml wk7

    low-fat yoghurt (can

    be sterol-enriched)

    28 × 200 g tubs (5.6

    kg)

    dry-roasted, unsalted dry-roasted, unsalted pine nuts 1 tbsp (approx. 14 g) nuts & nuts 560 g nuts 70 g sesame seeds 3 tbsp (approx. 35 g) seeds

     wk7

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 3 of 15

     high-soluble-fibre wholegrain bread 32 × 35 g slices (1.12 kg or fusilli pasta 300 g breads, cereal 160 g approx. 1? loaves) soba noodles 320 g cereals & Guardian; 160 g wholegrain bread rolls 4 × 80 g grains Healthwise; 160 g wholegrain crisp bread 8

    Oatbrits wholemeal Lebanese flatbreads 2 × 26 cm wk7 instant oats 320 g

    unsweetened toasted

    muesli 160 g

    unsweetened

    untoasted muesli

    160 g

     hot smoked ocean trout 160 g gemfish fillets 4 × 150 g meats & fish

    smoked trout 160 g tuna in spring water 1 × 425 g tin

    shaved turkey 160 g chicken tenderloins 400 g wk7

    salt-reduced ham 160 g smoked chicken breast 400 g

    shaved roast pork 160 g lean minced lamb 500 g

    shaved roast beef 160 g lamb steaks 4 × 150 g

    stewing beef 400 g

     sterol-enriched margarine 12 tbsp (approx. 240 g) oils canola; olive (120 ml); olive oil spray; sesame fats & oils

    sterol-enriched margarine 4 tbsp (approx. 80 g)

    wk7

     marinated artichokes 100 g fresh wholegrain breadcrumbs (made from day-old general

    salt-reduced baked beans 1 × 400 g tin wholegrain bread) ? cup (35 g) groceries salt-reduced tomato pasta sauce 200 g frozen peas ? cup (60 g)

    dried herbs oregano Guinness 1 × 440 ml can wk7 low-salt pickles marinated artichokes 1 × small jar

    sauces cranberry salt-reduced beef stock 500 ml

     salt-reduced lentils 1 × 400 g tin

     salt-reduced tomato passata (tomato puree) 700 ml

     salt-reduced tomato paste 1 × small tub

    tinned white beans 100 g

    balsamic vinegar

    dried herbs bay leaf

    fat-free balsamic dressing

    fat-free salad dressing

    hot mango chutney

    plain flour

    rice-wine vinegar

    sauces plum (65 ml)

    spices garam masala; ground cardamom; saffron

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 4 of 15

    Week Eight snacks breakfasts lunches dinners Totals

     (serves 4) (serves 4) (serves 4) (serves 4)

    fresh fruit 56 × 150 g fresh fruit 1 lemon; 1 orange fresh fruit 2 lemons; 2 limes fresh fruit &

    pieces or equivalent avocados 80 g (1 small) baby cos lettuce a few leaves vegetables baby cos lettuce 2 cups (approx. 120 g or 1 whole) baby spinach 150 g

    baby spinach 100 g broccoli 2 cups (approx. 300 g) wk8 butternut pumpkin 300 g capsicums 2 red; 1 yellow

    capsicums 2 red celery 3 sticks

    carrots 8 chillies 1 large red

    chillies 1 long red fresh herbs 1 bunch each of coriander, flat-leaf parsley,

    fresh ginger 8 cm (40 g) rosemary; 2 bunches basil

    fresh herbs 1 bunch each of coriander, dill, mint, green beans 2 cups (approx. 300 g)

    tarragon mixed salad vegetables 6 cups (approx. 900 g)

    garlic 3 cloves mixed vegetables (for steaming) 10 cups (approx. 1.5

    green beans 2 cups (approx. 300 g) kg)

    mixed salad leaves 6 cups (approx. 360 g) mushrooms 2 cups cooked (approx. 900 g)

    onions 1 brown; 2 red; 6 spring onions 5 brown; 1 red; 3 spring

    rocket (or baby spinach) 1 packet pumpkin 200 g

    snow peas 125 g tomatoes 2 punnets cherry

    tomatoes 250 g cherry (approx. 1 punnet); 2 zucchini 1

    standard

    zucchini 4

    low-fat milk (for low-fat sterol-enriched eggs 6 eggs & dairy tea/coffee; can be milk 7 litres low-fat natural yoghurt 235 g

    sterol-enriched) cheddar 160 g full-fat (or 320 g reduced-fat) wk8

    low-fat yoghurt (can

    be sterol-enriched)

    28 × 200 g tubs (5.6

    kg)

    dry-roasted, unsalted dry-roasted, unsalted flaked almonds 1 tbsp (approx. 15 g) nuts & nuts 560 g nuts 20 g seeds

     wk8

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 5 of 15

     high-soluble-fibre wholegrain bread 32 × 35 g slices (1.12 kg or rice 2?3 cup uncooked arborio breads, cereal 160 g approx. 2? loaves) wholegrain bread 4 × 35 g slices (140 g or approx. ? cereals & Guardian; 160 g wholegrain bread rolls 8 × 80 g loaf) grains Healthwise; 160 g

    Oatbrits wk8 instant oats 320 g

    unsweetened toasted

    muesli 160 g

    unsweetened

    untoasted muesli

    160 g

    smoked salmon 4 slices squid tubes 600 g meats & fish

    smoked trout 160 g uncooked prawns, peeled and deveined, tails intact 200

    smoked chicken breast 320 g g wk8

    salt-reduced ham 160 g diced salmon 200 g

     skinless chicken thigh cutlets (with bone) 1 kg

     pork fillet 400 g

    lamb fillet 600 g

    sirloin steaks 4 × 100 g plus 4 × 150 g

     oil canola oil spray; olive (80 ml) oils canola; olive oil (280 ml); sesame fats & oils

    sterol-enriched margarine 9 tbsp (approx. 180 g) sterol-enriched margarine 5 tbsp (approx. 100 g)

     wk8

    frozen peas ? cup (60 g) roasted red capsicums 1 × small jar general

    salt-reduced baked beans 1 × 400 g tin salt-reduced chicken stock 1.75 litres groceries salt-reduced cannellini beans 1 × 400 g tin wine 125 ml white

    salt-reduced vegetable stock 1 litre dried herbs marjoram wk8 fat-free mayonnaise plain flour

    Dijon mustard (see also wholegrain mustard in red-wine vinegar

    dinners) spices chilli flakes (optional); cinnamon stick; fennel

    plain flour seeds; ground cumin; ground turmeric; saffron

    red-wine vinegar wholegrain mustard (see also Dijon mustard in lunches)

    spices ground cumin

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 6 of 15

    Week Nine snacks breakfasts lunches (and brunches) dinners Totals

     (serves 4) (serves 4) (serves 4) (serves 4)

fresh fruit 56 × 150 g fresh fruit 1 lemon; 1 lime fresh fruit 4 lemons fresh fruit &

    pieces or equivalent avocado 80 g (i.e. less than 1 whole) baby rocket 50 g vegetables baby carrots 2 bunches butternut pumpkin 500 g

    butter lettuce 2 cups (approx. 120 g) (see also celery 2 sticks wk9 lettuce below) fennel 2 bulbs

    butternut pumpkin 400 g fresh herbs 1 bunch each of basil, flat-leaf parsley, mint,

    celery 2 sticks sage, thyme

    cucumbers 2 garlic 5 cloves

    fennel 2 bulbs green beans 350 g

    fresh herbs 1 bunch each of coriander, mint green cabbage 400 g

    garlic 1 clove mixed vegetables (for baking) 6 cups (approx. 900 g)

    green beans 300 g mixed vegetables (for steaming) 6 cups (approx. 900 g)

    green-salad vegetables 4 cups (approx. 600 g) onions 2 red; 3 bunches spring

    leek 1 parsnips 4

    lettuce 2 cups (160 g) potatoes 600 g kipfler

    mixed salad leaves 2 cups (approx. 120 g) witlof 1

    onions 2 red; 6 spring

    snow peas 100 g

    tomatoes 150 g cherry; 10 standard

     low-fat milk (for low-fat sterol- eggs 8 low-fat natural yoghurt ? cup (140 g) eggs & dairy tea/coffee; can be enriched milk 6 litres cheddar 120 g reduced-fat

    sterol-enriched) low-fat lattes or low-fat cappuccinos 4 wk9

    low-fat yoghurt (can low-fat natural yoghurt 120 ml (approx. 115 g)

    be sterol-enriched) low-fat ricotta 100 g

    28 × 200 g tubs (5.6

    kg)

     dry-roasted, unsalted dry-roasted, unsalted dry-roasted, unsalted nuts 20 g sesame seeds 1 tbsp (approx. 12 g) nuts & nuts 560 g nuts 50 g unsalted pistachio kernels 2 tbsp (approx. 12 g) seeds

     wk9

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 7 of 15

     high-soluble-fibre crusty wholegrain bread rolls 4 × 80 g instant couscous 2?3 cup breads, cereal 160 g wholegrain bread 28 × 35 g slices (980 g or approx. cereals & Guardian; 160 g 1? loaves) grains Healthwise wholegrain crisp bread 16

    instant oats 320 g wholegrain pita bread 4 × 80 g wk9 unsweetened toasted

    muesli 160 g

    unsweetened

    untoasted muesli

    160 g

     salmon tinned in spring water 160 g salmon fillets 4 × 100 g meats & fish

    tuna tinned in spring water 160 g snapper fillets, skin on 4 × 100 g

    sliced skinless chicken breast 160 g smoked chicken breast 400 g wk9

    salt-reduced ham 160 g pork loin 600 g

    shaved roast beef 160 g pork loin cutlets 4 × 150 g

     lamb backstraps 4 × 150 g

     sirloin steaks 4 × 150 g

     oils olive (60 ml) oils canola; olive (120 ml); olive oil spray; sesame fats & oils

    sterol-enriched margarine 13 tbsp (approx. 260 g) sterol-enriched margarine 1 tbsp (approx. 20 g)

     wk9

     firm tofu 160 g apple juice 125 ml general

    frozen peas 2?3 cup (80 g) dried cherries 60 g groceries salt-reduced cannellini beans 1 × 400 g tin marinated artichokes 1 × small jar

    salt-reduced chicken stock 1 litre raisins ? cup (85 g) wk9 salt-reduced mixed beans 1 × 400 g tin salt-reduced chopped tomatoes 1 × 400 g tin

    sweet corn, fat-free salad dressing 1 × 400 g tin salt-reduced lentils 1 × 400 g tin

    tom yum paste 65 ml wine 250 ml red (or salt-reduced beef stock); 125 ml

    brown sugar white (or salt-reduced chicken stock)

    dried herbs mint dried herbs oregano

    fat-free mayonnaise fat-free balsamic dressing

    fat-free salad dressing sauces apple

    rice-wine vinegar spices caraway seeds; dukkah; ground cumin

    spices ground cinnamon; ground cumin

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 8 of 15

    Week Ten snacks breakfasts lunches dinners Totals

     (serves 4) (serves 4) (serves 4) (serves 4)

    fresh fruit 56 × 150 g fresh fruit 1 lemon fresh fruit 3 lemons; 2 limes fresh fruit &

    pieces or equivalent avocados 160 g baked pumpkin 4 cups (approx. 600 g) vegetables capsicums 2 red broccolini 1 bunch

    carrots 2 capsicums 2 red wk10 cucumbers 2 carrots 2

    fresh horseradish small piece (or 1 small jar salt-celery 2 sticks

    reduced prepared horseradish) chillies 1 long green

    mixed salad leaves 14 cups (approx. 840 g) fresh ginger 5 cm (25 g)

    onions 4 red fresh herbs 1 bunch each of basil, coriander, mint,

    tomatoes 2 punnets cherry; 6 standard tarragon; 2 bunches flat-leaf parsley

    watercress 1 punnet garlic 11 cloves

     green beans 250 g

     mixed vegetables (for steaming) 8 cups (approx. 1.2 kg)

    mushrooms 4 large portobello; 500 g mixed (oyster,

    shiitake, enoki, Swiss brown)

    rocket 6 packets

    onions 2 brown; 3 bunches spring

    zucchini 3

     low-fat milk (for low-fat sterol- eggs 4 low-fat natural yoghurt ? cup (140 g) eggs & dairy tea/coffee; can be enriched milk 7 litres cheddar 80 g full-fat (or 160 g reduced-fat)

    sterol-enriched) low-salt feta 80 g wk10

    low-fat yoghurt (can

    be sterol-enriched)

    28 × 200 g tubs (5.6

    kg)

     dry-roasted, unsalted dry-roasted, unsalted blanched almonds 80 g nuts & nuts 560 g nuts 180 g raw unsalted cashews 2?3 cup (100 g) seeds

     wk10

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 9 of 15

     high-soluble-fibre wholegrain bread 24 × 35 g slices (840 g or rice 2?3 cup uncooked arborio; 320 g steamed long-breads, cereal 160 g approx. 1? loaves) grain (90 g uncooked) cereals & Guardian; 160 g wholegrain bread rolls 12 × 80 g grains Healthwise; 160 g wholegrain crisp bread 8

    Oatbrits wk10 instant oats 320 g

    unsweetened toasted

    muesli 160 g

    unsweetened

    untoasted muesli

    160 g

     sardines tinned in spring water 160 g uncooked prawns, peeled and deveined, tails intact 200 meats & fish

    tuna tinned in spring water 160 g g

    skinless roast chicken 160 g salmon 200 g (diced) wk10

    shaved turkey 160 g white fish fillets (barramundi, gemfish or flathead) 400 g

    shaved roast pork 160 g skinless chicken breasts 4 × 150 g

    lean roast beef 160 g pork fillet 600 g

     lamb cutlets 4 × 150 g

     lamb shanks on the bone, French-trimmed 4

    sirloin steaks 4 × 150 g

     sterol-enriched margarine 14 tbsp (approx. 280 g) oils canola (60 ml); canola oil spray (optional); olive (50 fats & oils

     ml); olive oil spray

     wk10

     salt-reduced mixed beans 1 × 400 g tin light coconut evaporated milk 400 ml general

    fat-free balsamic dressing salt-reduced beef stock 875 ml groceries fat-free mayonnaise salt-reduced cannellini beans 1 × 400 g tin

    low-salt pickles salt-reduced chicken stock 750 ml wk10 sauces cranberry salt-reduced tomato paste 1 × small tub

    spices low-salt curry powder salt-reduced whole baby beetroot 1 × 450 g tin

     wine 250 ml red; 125 ml white

     brown sugar

     Dijon mustard

    dried herbs rosemary

    fat-free salad dressing

    green curry paste

    sauces low-salt soy; oyster

    spices sumac

    The CSIRO Healthy Heart Program CLIP Shopping Lists - Weeks 7-12 & Vegetarian Page 10 of 15

    Week snacks breakfasts lunches dinners Totals

    Eleven (serves 4) (serves 4) (serves 4) (serves 4)

fresh fruit 56 × 150 g fresh fruit 2 lemons; 1 lime fresh fruit 4 lemons; 2 limes;1 orange fresh fruit &

    pieces or equivalent avocados 160 g asparagus 1 bunch vegetables butternut pumpkin 400 g baby cos lettuce 8 leaves

    capsicums 1 red; 1 yellow baby spinach 150 g wk11 celery 2 sticks capsicums 1 red

    coleslaw 2 cups (homemade with fat-free carrots 2

    mayonnaise) celery 3 sticks

    cucumbers 2 chillies 2 long red

    fresh herbs 1 bunch each of basil; coriander cucumbers 1 Lebanese

    garlic 1 clove fennel 1 bulb

    mixed salad leaves 4 cups (approx. 240 g) fresh ginger 1 cm (5 g)

    onions 3 red; 6 spring fresh herbs 1 bunch each of flat-leaf coriander; parsley;

    rocket 3 packets mint; rosemary

    snow peas 100 g garlic 4 cloves

    tomatoes 3 punnets cherry; 5 standard green beans 300 g

    watercress 2 cups mixed salad leaves 340 g

    zucchini 3 mixed vegetables (for steaming) 6 cups (approx. 900 g)

     onions 3 brown; 5 red; 8 spring

     snow peas 200 g

    tomatoes 400 g cherry (approx. 2 punnets); 4 Roma

     low-fat milk (for low-fat sterol-eggs 4 eggs 1 eggs & dairy tea/coffee; can be enriched milk 7 litres cheddar 80 g full-fat (or 160 g reduced-fat) low-fat natural yoghurt 1? cup (350 g) sterol-enriched) low-salt feta 80 g wk11

    low-fat yoghurt (can

    be sterol-enriched)

    28 × 200 g tubs (5.6

    kg)

     dry-roasted, unsalted dry-roasted, unsalted sesame seeds 1 tbsp (approx. 12 g) nuts & nuts 560 g nuts 80 g seeds

     wk11

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