Weeks 1-6

The CSIRO Total Wellbeing Diet shopping lists with

quantities for 4 people
The quantities given here are for 4 people on the Diet; if you are buying for one, divide each quantity by 4, and
if you area 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 the Diet.

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).

Note that these shopping lists do not include the extra 1 unit dairy snack each day. Remember to buy enough of what you like to eat, to ensure you
are getting your 3 units of dairy each day.

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

 WEEK ONE

breakfasts

fresh fruit & vegetables

fresh fruit – 12 × 150 g pieces; 4 bananas; 1 large green
apple; 1 lemon; 1.2 kg seasonal fruit (berries, peaches,
nectarines, bananas)

eggs & dairy

low-fat milk – 4 litres
low-fat yoghurt – 600 g flavoured

breads, cereals & grains

high-fibre breakfast cereal – 480 g
instant oats – 160 g
rolled oats – 1 cup (90 g)
untoasted muesli – 1 cup (110 g)
unprocessed wheatbran – 1 cup (100 g)
wholegrain bread – 8 × 35 g slices (280 g or approx. ½ loaf)

fats & oils

light margarine

general groceries
almonds – ¼ cup (40 g)
honey
sultanas or raisins – ¾ cup (120 g)
Vegemite

lunches

fresh fruit & vegetables

fresh fruit – 4 × 150 g pieces
avocado – 520 g (approx. 2 large)
mixed salad leaves – 12 cups (approx. 720 g)
mixed salad vegetables – 12 cups (approx. 1.8 kg)
onions – 2 red (Spanish)
tomatoes – 2 standard

meats & fish

tinned sardines – 400 g
tinned tuna – 600 g
cooked chicken – 800 g
sliced turkey – 400 g
roast pork – 400 g

eggs & dairy

eggs – 4
feta – 100 g

breads, cereals & grains

wholegrain bread – 28 × 35 g slices (980 g or approx. 1½
loaves)
wholegrain bread rolls – 8 × 70 g

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

fats & oils general groceries
light margarine – 4 tbsp currants – ¼ cup (35 g)
sauces – plum; oyster; sweet chilli
general groceries spices – garam masala; ground cinnamon; ground coriander;
oil-free salad dressing ground cumin; ground fennel seeds; lemon pepper
pesto spicy mango chutney
sauces – apple; cranberry tinned fruit – 1.2 kg

dinners

fresh fruit & vegetables

fresh fruit – 4 × 150 g pieces; 3 lemons; 4 limes
asparagus – 24 spears (approx. 480 g)
bean sprouts – 2 cups (160 g)
broccoli – 1 cup (85 g)
butternut pumpkin – 600 g
capsicums (peppers) – 4 red; 1 yellow
carrots – 4–5
chillies – 1 small red
fresh herbs – 1 bunch each of basil, coriander (cilantro),
flat-leaf (Italian) parsley, lemon thyme, mint, Thai basil,
thyme
garlic – 4 cloves
mixed salad vegetables – 12 cups (approx. 720 g)
mixed vegetables (for stir-frying) – 4 cups (approx. 600 g)
onions – 1 small brown; 7 red (Spanish)
rocket (arugula) leaves – 100 g (1 packet)
snow pea sprouts – 100 g
spring onions (scallions) – 4
tomatoes – 3 standard; 2 punnets cherry
zucchini (courgettes) – 4

meats & fish

calamari rings – 800 g
white fish fillets – 800 g
skinless chicken drumsticks and thighs on the bone – 1.5 kg
beef rump – 800 g
beef sirloin steaks – 800 g
lamb chops – 800 g
lean minced (ground) lamb – 750 g

eggs & dairy

eggs – 2
feta – 50 g
low-fat dairy dessert – 4.4 kg
low-fat yoghurt – 1 cup (280 g) natural

breads, cereals & grains

couscous – ¾ cup (150 g)
flour –wholemeal plain
polenta – ¼ cup (40 g)
rice – ½ cup (100 g) brown; ½ cup (100 g) white

fats & oils

oils – extra-virgin olive; � cup light olive; olive oil spray;
peanut; sesame

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

 WEEK TWO

breakfasts

fresh fruit & vegetables

fresh fruit – 20 × 150 g pieces

eggs & dairy

eggs – 4
cheddar – 100 g
low-fat milk – 1.7 litres
low-fat yoghurt – 400 g flavoured

breads, cereals & grains

high-fibre breakfast cereal – 640 g
instant oats – 240 g
wholegrain bread – 12 × 35 g slices (420 g or approx. � loaf)

fats & oils

light margarine

general groceries
sultanas or raisins – 120 g
tinned fruit – 300 g

lunches

fresh fruit & vegetables

fresh fruit – 4 × 150 g pieces; 600 g fruit salad
avocado – 400 g (2 small)
baby spinach – 4 cups
bean sprouts – ½ cup (40 g)
cucumbers – 1
mixed salad leaves – 4 cups (approx. 240 g)
mixed salad vegetables – 8 cups (approx. 1.2 kg)
onions – 4 red (Spanish)
rocket (arugula) leaves – 4 cups
tomatoes – 4 standard

meats & fish

tinned salmon – 800 g
tinned tuna – 200 g
cooked chicken – 400 g
tandoori chicken – 400 g (leftovers from previous night’s
dinner)
sliced turkey – 400 g
sliced lean ham – 200 g

eggs & dairy

eggs – 4
low-fat yoghurt – 1.6 kg flavoured

breads, cereals & grains

wholegrain bread – 8 × 35 g slices (280 g or approx. ½ loaf)
wholegrain crispbreads – 16

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

fats & oils general groceries
light margarine cashews
dried herbs – 1 bay leaf
general groceries olives – 12 kalamata; 100 g pitted green
oil-free salad dressing salt-reduced beef stock – 1.2 litres
pesto sauces – fish; � cup (85 ml) light soy; Worcestershire
sauces – cranberry spices – black pepper; cayenne pepper; garam masala;
sun-dried tomato pesto ground cardamom; ground cinnamon; ground cumin;
ground nutmeg; ground turmeric; � cup (100 g) tandoori
paste
dinners sultanas – ¼ cup (40 g)
tinned fruit – 3 kg
fresh fruit & vegetables
fresh fruit – 5 lemons; 5 limes
baby spinach – 250 g (approx. 2 packets)
bok choy (pak choi) – 4 cups (approx. 600 g or 1½ bunches)
broccolini – 4 bunches (700 g)
Brussels sprouts – 4 cups (approx. 600 g)
carrots – 6½ cups (approx. 975 g)
cauliflower – 2 cups (200 g)
chillies – 1 green; 1 large red
fennel – 1 bulb
fresh ginger – 6 cm (30 g)
fresh herbs – 1 bunch coriander (cilantro); 2 bunches flat-leaf
(Italian) parsley; 4 kaffir lime leaves; 1 stalk lemongrass
garlic – 9 cloves
green beans – 5 cups (approx. 550 g)
mushrooms – 400 g button
onions – 4 brown; 1 red (Spanish)
peas – 3½ cups (560 g shelled or 420 g frozen)
pumpkin – 2½ cups (approx. 375 g)
spring onions (scallions) – 8
squash – 6 cups (approx. 900 g)
sweet corn – 2½ cups (approx. 420 g)

meats & fish

salmon fillets – 4 × 200 g
white fish fillets – 800 g
skinless chicken breast fillets – 800 g
lean beef fillet – 800 g
lean beef strips – 800 g
veal loin – 800 g
lamb leg steaks – 800 g

eggs & dairy

low-fat dairy dessert – 3.2 kg
low-fat yoghurt – 500 g natural

breads, cereals & grains

flour – cornflour (cornstarch); plain
rice – ½ cup (100 g) basmati; ¾ cup (150 g) brown or white

fats & oils

oils – � cup light olive; sesame; vegetable

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

 WEEK THREE

breakfasts

fresh fruit & vegetables

fresh fruit – 20 × 150 g pieces; 900 g fruit salad
tomatoes – 2 standard

eggs & dairy

cheddar – 100 g
low-fat cappuccinos or low-fat cafe lattes – 4
low-fat milk – 875 ml
low-fat yoghurt – 1.2 kg flavoured

breads, cereals & grains

high-fibre breakfast cereal – 640 g
wholegrain bread – 24 × 35 g slices (840 g or approx. 1¼
loaves)

fats & oils

light margarine

general groceries
low-joule jam
spices – black pepper
sultanas or raisins – 120 g
Vegemite

lunches

fresh fruit & vegetables

fresh fruit – 1 lime
avocado – 240 g (1 medium)
baby spinach – 150 g (approx. 1¼ packets)
butternut pumpkin – 300 g
capsicums (peppers) – 1 red
cucumbers – 1
fresh ginger – 2 cm (10 g)
fresh herbs – 1 bunch each of flat-leaf (Italian) parsley,
coriander (cilantro)
garlic – 2 cloves
mixed salad leaves – 8 cups (approx. 480 g)
mixed salad vegetables – 4 cups (approx. 600 g)
mushrooms – 600 g large flat
onions – 4 red (Spanish)
spring onions (scallions) – 3
tomatoes – 8 standard

meats & fish

tinned tuna – 400 g
cooked chicken – 400 g
lean bacon – 200 g
sliced lean ham – 200 g
beef sirloin – 400 g

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

eggs & dairy meats & fish
cheddar – 150 g blue-eye trevalla – 4 × 200 g pieces
cottage cheese – 200 g white fish fillets – 800 g
eggs – 2 dozen pork cutlets – 4 × 200 g
low-fat yoghurt – 400 g natural; 400 g flavoured diced beef fillet – 800 g
veal cutlets – 4 × 200 g
breads, cereals & grains lamb – 800 g
wholegrain bread – 20 × 35 g slices (700 g or approx. 1 loaf) lean minced (ground) lamb – 700 g
wholegrain bread rolls – 8 × 70 g
wholegrain crispbreads – 4 eggs & dairy
eggs – 2
fats & oils low-fat dairy dessert – 3.2 kg
light margarine low-fat milk – 125 ml
oils – 2 tbsp light olive; sesame low-fat yoghurt – � cup (190 g) natural

general groceries breads, cereals & grains

mustard couscous (or brown rice) – ¾ cup (150 g)
oil-free mayonnaise polenta (or brown rice) – ¾ cup (120 g)
oil-free salad dressing wholemeal breadcrumbs – 70 g
pesto
sauces – soy fats & oils
spices – curry powder; mustard powder light margarine
sugar – brown oils – ½ cup light olive; sesame; vegetable

dinners general groceries

balsamic vinegar
fresh fruit & vegetables dried herbs – 3 bay leaves; mixed herbs
fresh fruit – 4 × 150 g pieces; 5 lemons; 2 limes; 2 oranges frozen spinach – 2 × 500 g packets
avocado – 1 pine nuts – ¼ cup (40 g)
baby carrots – ¾ cup red wine – ½ cup (125 ml)
bok choy (pak choi) – 4 cups (approx. 600 g or 1½ bunches) redcurrant jelly (or cranberry sauce)
broccoli – 3½ cups (300 g) salt-reduced chicken stock or fish stock – 1 litre
broccolini – 4 cups (approx. 350 g) sauces – fish; light soy; tomato
capsicums (peppers) – 2 red spices – black pepper; black peppercorns; cardamom pods;
carrots – 4 cups (approx. 600 g) cinnamon sticks; garam masala; ground cumin
chillies – 1 green; 1 red sugar – white or raw
fresh ginger – 2 cm (10 g) tinned baby beetroots – 700 g
fresh herbs – 1 bunch each of basil, flat-leaf (Italian) parsley, tinned fruit – 2.4 kg
mint, rosemary, thyme
garlic – 9 cloves
green beans – 3 cups (approx. 350 g) standard; 400 g baby
onions – 3 brown; 2 red (Spanish)
parsnips – 6 small (720 g)
peas – 3½ cups (560 g shelled or 420 g frozen)
pumpkin – 6 cups (approx. 900 g)
rocket (arugula) leaves – 100 g (1 packet)
snow peas – 1½ cups (approx. 225 g)
spring onions (scallions) – 5
sweet corn – 1½ cups (approx. 250 g)
tomatoes – 5 Roma (plum)

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

 WEEK FOUR

breakfasts

fresh fruit & vegetables

fresh fruit – 20 × 150 g pieces
tomatoes – 2 standard

eggs & dairy

eggs – 4
low-fat cappuccinos or low-fat cafe lattes – 4
low-fat milk – 5 litres
low-fat yoghurt – 800 g flavoured

breads, cereals & grains

high-fibre breakfast cereal – 480 g
instant oats – 320 g
wholegrain bread – 8 × 35 g slices (280 g or approx. ½ loaf)

fats & oils

light margarine
oils – light olive

general groceries
baked beans – 1½ cups (approx. 450 g)

lunches

fresh fruit & vegetables

fresh fruit – 8 × 150 g pieces; 600 g fruit salad
avocado – 240 g (1 medium)
baby spinach – 2 cups
bean sprouts – ½ cup (40 g)
celery – 1 stick
cucumbers – 1
fresh ginger – 2 cm (10 g)
fresh herbs – 1 bunch coriander (cilantro)
garlic – 1 clove
mixed salad leaves – 6 cups (approx. 360 g)
mixed salad vegetables – 8 cups (approx. 1.2 kg)
onions – 1 brown; 4 red (Spanish)
rocket (arugula) leaves – 4 cups
spring onions (scallions) – 4
tomatoes – 6 standard

meats & fish

tinned crab meat – 510 g
tinned salmon – 400 g
tinned tuna – 400 g
smoked salmon – 200 g
cooked chicken – 800 g
sliced lean ham – 200 g

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

eggs & dairy meats & fish
cheddar – 100 g fish fillets (blue-eye; flathead or ling) – 800 g
eggs – 4 salmon fillets – 4 × 200 g
low-fat dairy dessert – 800 g skinless chicken breast fillets – 800 g
low-fat yoghurt – 800 g flavoured rump steaks – 800 g
lamb fillet – 800 g
breads, cereals & grains lean minced (ground) lamb – 800 g
wholegrain bread – 12 × 35 g slices (420 g or approx. � loaf) lean topside – 1 kg
wholegrain bread rolls – 4 × 70 g
wholegrain crispbreads – 24 eggs & dairy
wholemeal Lebanese flatbreads – 4 × 70 g low-fat cheddar – 100 g
low-fat dairy dessert – 2 kg
fats & oils low-fat milk – 65 ml
light margarine low-fat ricotta – 100 g
oils – vegetable low-fat yoghurt – 800 g flavoured

general groceries fats & oils

capers oils – 220 ml light olive; olive oil spray; sesame
chutney
oil-free salad dressing general groceries
olives Dijon mustard
salt-reduced chicken stock – 1 litre oil-free salad dressing
sauces – ¼ cup (65 ml) soy pine nuts – 1 tbsp (15 g)
sun-dried tomato pesto salt-reduced chicken stock – 1 cup (150 ml)
tinned corn – 125 g tin (or 2 sweet corn cobs) salt-reduced fish stock or chicken stock – 500 ml
sauces – fish
dinners spices – black pepper; ground cinnamon; lemon pepper
tinned chopped tomatoes – 800 g
tinned fruit – 1.8 kg
fresh fruit & vegetables white wine – 1 cup (250 ml)
fresh fruit – 4 × 150 g pieces; 1.2 kg fruit salad; 5 lemons; 2
limes
broccolini – 1½ cups (approx. 130 g)
carrots – 5 cups (approx. 750 g)
celery – 2 sticks
chillies – 1 large red
eggplants (aubergines) – 4
fennel – 1 bulb
fresh ginger – 2 cm (10 g)
fresh herbs – 1 bunch each of basil, coriander (cilantro), flat-
leaf (Italian) parsley, mint, oregano, rosemary, thyme; 4
kaffir lime leaves; 1 stalk lemongrass
garlic – 7 cloves
green beans – 4 cups (approx. 450 g)
leeks – 1
mixed salad vegetables – 12 cups (approx. 1.8 kg)
onions – 1 brown; 4 small brown
parsnips – 3
peas – 3 cups (480 g shelled or 360 g frozen)
pumpkin – 500 g
spring onions (scallions) – 8
squash – 1½ cups (approx. 225 g)
tomatoes – 12 cherry (1 punnet)
zucchini (courgettes) – 2 cups (approx. 300 g)

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

 WEEK FIVE

breakfasts

fresh fruit & vegetables

fresh fruit – 8 × 150 g pieces; 1 large green apple; 1 lemon;
1.8 kg seasonal fruit (berries, peaches, nectarines,
bananas)

eggs & dairy

low-fat milk – 4 litres
low-fat yoghurt – 2.3 kg flavoured

breads, cereals & grains

high-fibre breakfast cereal – 480 g
rolled oats – 1½ cups (135 g)
unprocessed wheatbran – 1½ cups (150 g)
untoasted muesli – 1½ cups (165 g)
wholegrain bread – 8 × 35 g slices (280 g or approx. ½ loaf)

general groceries
almonds – ½ cup (80 g)
honey
low-joule jam
orange juice – 600 ml
sultanas or raisins – 120 g

lunches

fresh fruit & vegetables

avocado – 80 g (½ small)
baby cos lettuces – 4 (720 g)
chillies – 1 small red
cucumbers – 1 Lebanese
fennel – 1 bulb
fresh ginger – 2 cm (10 g)
fresh herbs – 1 bunch each of coriander (cilantro), mint;
rosemary
garlic – 2 cloves
mixed salad leaves – 8 cups (approx. 480 g)
onions – 5 red (Spanish)
tomatoes – 6 standard
watercress – 2 cups

meats & fish

tinned tuna – 400 g
cooked chicken – 400 g
sliced turkey – 400 g
roast pork – 400 g
lamb fillet – 400 g
lean minced (ground) lamb – 400 g

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

eggs & dairy meats & fish
eggs – 8 calamari rings – 800 g
low-fat dairy dessert – 800 g salmon steaks – 4 × 200 g
low-fat feta – 100 g skinless chicken thigh fillets – 800 g
low-fat yoghurt – ½ cup (140 g) natural; 2.4 kg flavoured lean beef (for curry) – 800 g
Swiss cheese – 100 g lean minced (ground) beef – 800 g
lamb chops – 800 g
breads, cereals & grains lamb fillet – 800 g
rye bread – 4 × 35 g slices (140 g or approx. ¼ loaf)
wholegrain bread – 16 slices (560 g or approx. ¾ loaf) eggs & dairy
wholegrain bread rolls – 8 × 70 g low-fat cheddar cheese – 100 g
wholegrain crispbreads – 8 low-fat dairy dessert – 1.2 kg
low-fat milk – 250 ml
fats & oils
light margarine breads, cereals & grains
oils – olive rice – ¾ cup (150 g) brown or white; ¾ cup (150 g) brown

general groceries fats & oils

chutney oils – 125 ml light olive; peanut; sesame
low-fat hummus
oil-free balsamic dressing general groceries
oil-free mayonnaise dried herbs – mixed herbs
olives – 12 green dry sherry (or Chinese rice wine)
pesto frozen peas – 1 cup (120 g)
redcurrant jelly light coconut milk – ¼ cup (65 ml)
sauces – apple; cranberry oil-free salad dressing
red miso paste
dinners rigatoni – 250 g
salt-reduced beef stock – 250 ml
fresh fruit & vegetables salt-reduced chicken stock – 125 ml
fresh fruit – 1.2 kg fruit salad; 2 lemons; 3 limes sauces – fish; oyster; plum; dark soy; sweet chilli
asparagus – 23 spears (approx. 460 g) sesame seeds
baby bok choy (pak choi) – 4 (600 g) spices – black pepper; cayenne pepper; chilli powder;
bean sprouts – 2 cups (160 g) cinnamon stick; ground cardamom; ground coriander;
broccoli – 1½ cups (130 g) ground cumin; ground nutmeg; ground turmeric; ground
butternut pumpkin – 600 g white pepper
cabbage – 500 g sugar – brown
capsicum (pepper) – 1 red tinned chopped tomatoes – 400 g
carrots – 5½ cups (approx. 825 g) tinned fruit – 1.2 kg
cauliflower – 4 cups (400 g) white-wine vinegar – ¼ cup (65 ml)
chillies – 1 green; 1 large red
fresh ginger – 8 cm (40 g)
fresh herbs – 1 bunch each of coriander (cilantro), flat-leaf
(Italian) parsley, mint, Thai basil
garlic – 5 cloves
green beans – 1½ cups (approx. 170 g)
mixed salad vegetables – 4 cups (approx. 600 g)
onions – 2 brown; 1 red (Spanish)
pumpkin – 1½ cups (approx. 450 g)
snow pea sprouts – 100 g
snow peas – 3 cups (approx. 450 g)
spinach – 1½ cups (approx. 225 g)
spring onions (scallions) – 12
zucchini (courgettes) – 2

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

 WEEK SIX

breakfasts

fresh fruit & vegetables

fresh fruit – 8 × 150 g pieces; 1 large green apple; 1 lemon;
1.8 kg seasonal fruit (berries, peaches, nectarines,
bananas)

eggs & dairy

eggs – 8
low-fat cappuccinos or low-fat cafe lattes – 8
low-fat milk – 3 litres
low-fat yoghurt – 1.8 kg flavoured

breads, cereals & grains

high-fibre breakfast cereal – 320 g
instant oats – 160 g
rolled oats – 1½ cups (135 g)
unprocessed wheatbran – 1½ cups (150 g)
untoasted muesli – 1½ cups (165 g)
wholegrain bread – 4 slices (140 g or approx. ¼ loaf)

fats & oils

light margarine

general groceries
almonds – ½ cup (80 g) whole; 60 g flaked
honey
tinned fruit – 600 g

lunches

fresh fruit & vegetables

fresh fruit – 4 × 150 g pieces
avocado – 80 g (½ small)
baby spinach – 4 cups
celery – 2 sticks (300 g)
cucumbers – 1
mixed salad leaves – 8 cups (approx. 480 g)
mixed salad vegetables – 6 cups (approx. 600 g)
onions – 2 red (Spanish)
tomatoes – 4 standard

meats & fish

tinned salmon – 400 g
tinned tuna – 400 g
cooked chicken – 400 g
sliced lean ham – 200 g
roast pork – 400 g

eggs & dairy

cheddar – 100 g
eggs – 1 dozen
low-fat yoghurt – 400 g flavoured

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd

breads, cereals & grains breads, cereals & grains
wholegrain bread – 24 × 35 g slices (840 g or approx. 1¼ couscous – ¾ cup (150 g)
loaves) flour – cornflour (cornstarch)
wholegrain bread rolls – 4 × 70 g rice – ½ cup (100 g) brown; ½ cup (100 g) white
wholegrain crispbreads – 16
wholemeal Lebanese flatbreads – 4 × 70 g fats & oils
oils – canola; 190 ml olive; vegetable
fats & oils
light margarine general groceries
black sesame seeds
general groceries honey
oil-free mayonnaise marinated artichoke hearts – 1 × 340 g jar
oil-free salad dressing olives – 100 g pitted green
pesto pitted dates – ¼ cup (40 g)
pickles salt-reduced beef stock – 190 ml
spices – curry powder sauces – oyster; soy; Worcestershire
spices – black pepper; ground cinnamon
dinners tinned chopped tomatoes – 400 g
tinned fruit – 1.2 kg
white sesame seeds
fresh fruit & vegetables
fresh fruit – 4 × 150 g pieces; 600 g fruit salad; 5 lemons; 3
limes
baby bok choy (pak choi) – 6 (900 g)
broccoli – 6 cups (510 g)
butternut pumpkin – 600 g
carrots – 7½ cups (approx. 1.2 kg)
cauliflower – 4 cups (400 g)
chillies – 1 green
fresh ginger – 4 cm (20 g)
fresh herbs – 1 bunch each of basil; coriander (cilantro);
lemon thyme; rosemary; 2 bunches flat-leaf (Italian)
parsley
garlic – 8 cloves
green beans – 6 cups (approx. 670 g)
mixed salad leaves – 2 cups (approx. 120 g)
mushrooms – 400 g button; 400 g mixed (oyster, shiitake,
Swiss brown)
onions – 3 brown; 4 red (Spanish)
pumpkin – 1½ cups (approx. 450 g)
spinach – ¾ cup (approx. 115 g)
spring onions (scallions) – 3
squash – ¾ cup (approx. 115 g)

meats & fish

ocean trout fillets – 4 × 200 g
tuna steaks – 4 × 200 g
skinless chicken drumsticks and thighs on the bone – 1.5 kg
lean beef strips – 800 g
rump steaks – 4 × 200 g
lamb fillet – 800 g
lean lamb shoulder – 800 g

eggs & dairy

low-fat dairy dessert – 3.6 kg
low-fat yoghurt – 200 g natural; 1.6 kg flavoured
parmesan – ½ cup (40 g)

The CSIRO Total Wellbeing Diet Book 2 Shopping lists - http://www.csiro.au/twd