Gut Health Book Shopping Lists
WeeK 1
VEGETABLES
Kale (2)
Baby Spinach
Celery (2 bunch)
Mixed Greens Lettuce
Rocket
Red Onion
Carrot (11)
Cabbage (if not making sauerkraut)
Cherry Tomatoes
Asparagus
Broccolini
Snow Peas
Onion (6)
Spring Onions
Cauliflower
Potato (2)
Broccoli
Cucumber (2)
Leek
Radish
Frozen Peas
Corn Kernels (Fresh/Frozen)
FRUITS
Banana (2)
Lime (2)
Apple
Lemon (2)
Melon
Grapes
Papaya
Pineapple
Orange
Avocado (5)
PROTEINS
Eggs (22)
800g Chicken Breast
Chicken Thighs (6)
Good Quality Chicken Frame (1)
380g Cooked Shredded Chicken
1kg Beef Cheeks
4 Slices of Bacon
220g Firm Tofu
Tinned Tuna (200g)
330g Salmon Fillets, sushi grade
NUTS, SEEDS, LEGUMES & GRAINS
Chia Seeds
Sesame Seeds
LSA
Canned Chickpeas
Canned Cannellini Beans
Flaxseed Meal
Brown Rice
Dry Red Lentils
Hemp Seeds
Raw Pepitas
Raw Cashews
Almonds
Sunflower Seeds
Quinoa
DAIRY & DAIRY ALTERNATIVES
Coconut Milk
Coconut Cream
Coconut Yoghurt
Almond Milk
OILS, VINEGARS & CONDIMENTS
Extra Virgin Olive Oil
Coconut Oil
Apple Cider Vinegar
Dijon Mustard
Beetroot Hummus
Mayonnaise
Sriracha
Soy Sauce/Tamari
Sesame Oil
Rice Vinegar
Natural Peanut Butter
Sauerkraut
Kimchi
PANTRY STAPLES
Protein Powder
Grass Fed Gelatin Powder
Sourdough
Maca Powder
Pitted Olives
Nori Sheets
Wakame Flakes
Unsweetened Coconut Flakes
Vegetable Stock/Broth
Beef Stock/Broth
Chicken Stock/Broth
Dark Chocolate Chunks
Dried Cranberries
Chamomile Tea
SWEETENERS & BAKING ESSENTIALS
Honey
Vanilla Bean
Vanilla Extract
Maple Syrup
Cacao Powder
HERBS & SPICES
Salt
Pepper
Chilli Flakes
Ground Cumin
Paprika
Cayenne
Jalapeno
Ground Turmeric
Ginger Powder
Cinnamon
Fresh Ginger
Fresh Turmeric
Bunch Fresh Parsley (2)
Fresh Mint
Bulb of Garlic (2)
Wk 2
FRUITS
Avocado (5)
Lime (5)
Frozen or Fresh Blueberries
Medjool Dates
Lemon (5)
Mango
Banana
Kiwi Fruit (2)
Fresh or Frozen Raspberries
Apple
VEGETABLES & GREENS
Kale
Rocket
Purple Cabbage
Cucumber (4)
Punnet Cherry TTomatoes (3)
Red Onion (6)
Sweet Potato (6)
Carrot (4)
Onion (2)
Brussel Sprouts
Broccolini (2)
Silverbeet/English Spinach
Cauliflower
Frozen Edamame
MIxed Greens Lettuce
Baby Spinach
Celery
Red Capsicum (6)
Mushrooms
Tomato
Green Beans
Spring Onions
Zucchini
Broccoli
PROTEINS
Tuna in Springwater (95g)
8 medium salmon fillets
Smoked Salmon
Falafels
1kg Extra Lean Beef Mince
1.5kg Chicken Breast
Eggs (12)
500g Firm Tofu
DAIRY & DAIRY ALTERNATIVES
Non Dairy Milk (Almond/Soy)
Non Dairy Yoghurt (Soy/Coconut)
Coconut Milk
NUTS, SEEDS, LEGUMES GRAINS
Rolled Oats
Chia Seeds
Pecans
Walnuts
Pepita Seeds
Dry Red Lentils
Brown Rice
Raw Almonds
Hemp Seeds
Sesame Seeds
Quinoa
Canned Chickpeas (2)
Canned Brown Lentils (3)
Canned Black Beans
PANTRY STAPLES
Raisins
Vegetable Stock/Broth
Olives
Canned diced tomatoes
1 packet soba noodles
Canned Kidney Beans
Tomato Paste
Popping Kernels
Sundried Tomatoes
Multigrain Wraps
Canned crushed tomatoes (2)
Wholemeal Spaghetti
Wholegrain Bread/Sourdough
Roasted Capsicum in brine
Wholemeal Penne
Cornflour
OILS, VINEGARS & CONDIMENTS
Extra Virgin Olive Oil
Vinaigrette (Dijon/French/Italian)
Coconut Oil
Beetroot Sauerkraut
Sesame OIl
Rice Vinegar
Vinegar
Hummus
Nut Butter (almond/cashew/peanut)
Dijon Mustard
Balsamic Vinegar
Soy Sauce/Tamari
Dairy Free Pesto
White Wine Vinegar
HERBS & SPICES
Salt
Pepper
Cinnamon
Ground Ginger
Ground Cumin
Ground Nutmeg
Ground Turmeric
Paprika
Ground Coriander
Bulb of Garlic (2)
Fresh Ginger
Fresh Parsley
Fresh Coriander (3)
Fresh Red Chilli
Harissa
Fresh MInt
Dried Mixed Herbs
Fresh Dill
Taco Seasoning
Fresh Parsley
SWEETENERS & BAKING ESSENTIALS
Maple Syrup
Honey
Vanilla Extract
Cacao Powder
Desiccated Coconut
Almond Meal
WK 3
FRUITS
Mango
Avocado (5)
Frozen MIxed Berries
Kiwi Fruit (2)
Lemon (5)
Lime
Papaya
Pineapple
Apple (3)
VEGETABLES & GREENS
Kale (2)
Rocket
Purple Cabbage
Cucumber (6)
Punnet of Cherry Tomatoes (4)
Onion (3)
Mushrooms
Carrot (4)
Potato (4)
Mixed Green Lettuce
Red Onion
Corn Kernels (Fresh/Frozen)
Baby Carrots
Spring Onions
Baby Spinach
Celery
Red Capsicum (2)
Frozen Edamame
Sweet Potato (7)
Broccoli
Frozen Spinach
Leek
Broccolini (2)
500g Baby Potatoes
Asparagus
PROTEINS
Falafels
Tuna in Springwater (2 x 95g)
500g Fresh or Frozen Raw Prawns
750g Salmon Fillets
Eggs (18)
Smoked Salmon
100g Shredded BBQ Chicken
1kg Chicken Breast
DAIRY & DAIRY ALTERNATIVES
Kefir
Milk
Greek Yoghurt
Parmesan Cheese
200g Feta
1 x Hot Smoked Salmon Fillet
500g Barramundi Fillets
NUTS, SEEDS, LEGUMES & GRAINS
Chia Seeds
Pepita Seeds
Walnuts
Brown Rice
LSA
Quinoa
Pine Nuts
Sesame Seeds
Tricolour Quinoa
Canned Brown Lentils (2)
Canned Black Beans
Canned Cannellini Beans (3)
Canned Chickpeas (2)
OILS, VINEGARS & CONDIMENTS
Hummus
Beetroot Sauerkraut
Almond Butter
Extra Virgin Olive Oil
Soy Sauce/Tamari
Sesame Oil
Almond Butter
PANTRY STAPLES
Gluten Free Gravy Powder
Canned Diced Tomatoes
Vegetable Stock Powder
Unsweetened Coconut Flakes
Tomato Paste
Gluten Free Pita
Gluten Free Bread
Nori Sheets
Sundried Tomatoes
Gluten Free Wraps/Sweet Potato Wraps
Cornflour
Canned Crushed Tomatoes
Vegetable Stock/Broth
Gluten Free Pasta
Pitted Black Olives
Pickled Onion
Dried Cranberries
HERBS & SPICES
Bulb of Garlic (2)
Salt
Pepper
Fresh Dill
Fresh MInt
Taco Seasoning
Jalapeno
Fresh Coriander
Ground Cumin
Paprika
Chilli Flakes
Fresh Ginger
Fresh Basil
Dried Mixed Herbs
Ground Coriander
Ground Turmeric
Fresh Parsley
Fresh Coriander
Fresh Mint
Garlic Powder
SWEETENERS & BASKING ESSENTIALS
Maple Syrup
Honey
WK 4
FRUITS
Mixed Berries (Fresh or Frozen)
Lemon (3)
Apple
Banana (3)
Avocado (2)
Lime
VEGETABLES
Red Capsicum (7)
Baby Spinach
Red Onion (4)
Sweet Potato (2)
Broccoli
Carrot (2)
Onion (5)
Asparagus
Celery
Corn Kernels (Fresh/Frozen)
Zucchini (4)
Mixed Greens Lettuce
Tomato (3)
Cucumber (2)
Green Beans
PROTEINS
450g Chicken Breast
150g Salmon Fillets
500g Turkey Mince
150g Firm Tofu
100g Sliced Turkey Breast
150g Cod Fillet
Eggs (2)
150g Raw Prawns
NUTS, SEEDS, LEGUMES & GRAINS
Chia Seeds
Quinoa
Rolled Oats
Walnuts
Pine Nuts
Brown Rice
Mixed Nuts
Canned Chickpeas (2)
Canned Brown Lentils
Dried Lentils
Canned Black Beans (2)
DAIRY & DAIRY ALTERNATIVES
Greek Yoghurt
Almond MIlk
100g Feta
PANTRY STAPLES
Vegetable Broth/Stock
Canned Diced Tomatoes (4)
Protein Powder
Wholegrain Bread
Wholegrain Wraps
HERBS & SPICES
Dried Thyme
Dried Rosemary
Dried Oregano
Bulb of Garlic
Ground Cumin
Paprika
Onion Powder
Chilli Powder
Salt
Pepper
Fresh Dill
Fresh Ginger
Cayenne
Curry Powder
Fresh Parsley
OILS, VINEGARS & CONDIMENTS
Dijon Mustard
Almond Butter
Peanut Butter
Soy Sauce/Tamari
Extra Virgin Olive Oil
Balsamic Vinegar
Honey