Shopping List for 1

Weekly meals at a glance:

  • Sunday: Cook = Beef Bourguignon with mash & green beans (make double)
  • Monday: Reheat = Beef Bourguignon with mash & cabbage
  • Tuesday: Cook = Teriyaki Brocolli & Red Pepper Noodles
  • Wednesday: Cook = Goat's Cheese & Spinach Omelette
  • Thursday: Cook = Mediterranean Vegetable Pasta (make double)
  • Friday: Reheat = Mediterranean Vegetable Sauce with jacket potato
  • Saturday: Cook = Mushroom & Rustic Lentil Sauce with Wild Rice

Meat, Poultry & Fish

  • 250g of braising steak

Fruit & Vegetables

  • 125g Button mushrooms
  • 4 large flat portobello mushrooms
  • 2 red/yellow/green peppers (use 1.5 in recipes and have the remaining half in salads or as a snack with hummus)
  • 4 red onion
  • 2 white onions
  • 7 garlic cloves
  • 1 inch ginger (just break off exactly what you need)
  • 3 white potatoes
  • 2 courgettes
  • 100g green beans (sub: see below)
  • 100g green cabbage
  • 0.5 brocolli (use other half instead of buying green beans or vice versa)
  • 4 large handfuls of spinach or about 125g (add any extra to lunchtime salads)
  • 100g beansprouts

Fresh Herbs

  • 3 tbsp fresh flat leaf parsley
  • 0.5 tbsp fresh rosemary (sub: dried rosemary)

Dairy

  • 25 ml semi-skimmed milk
  • 35g butter / marg.
  • 0.5 Goat's Cheese in paper (sub: cheddar or feta or add remaining cheese to salads)
  • 2 eggs
  • Parmesan (sub: cheddar or dried parmesan)

Store Cupboard Essentials

  • Sea salt
  • Fresh black pepper
  • 0.5 tsp dried bay leaves
  • 0.5 pinch Chinese Five Spice Powder (leave out if you can't get any)
  • 100g egg noodles (sub: any noodles or rice)
  • 100g dried wholewheat pasta (your favourite)
  • 40g wild rice (sub: any rice)
  • 1 tbsp dry sherry (sub: white wine, cider or lemon juice)
  • 1 tbsp dark soy sauce
  • 1 tsp Worcester sauce
  • 150ml vegetable stock
  • 425 ml red wine
  • 0.5 tbsp brandy (sub: white wine)
  • 1 tbsp balsamic vinegar
  • 1.5 tbsp olive oil
  • 0.5 tbsp sunflower oil
  • 0.5 tbsp peanut oil (sub: sunflower oil)
  • 1 tsp clear honey
    • overs in lunchtime salads and soups)
  • 0.5 tin of brown lentils (use lefti
  • 1 tin of chopped tomatoes