Preparing the best food for your family doesn’t start in the kitchen –it begins with some careful planning of your grocery shopping list to get more out of your weekly shop. To help you get started, we’ve developed a simple shopping list that you can use to help prepare delicious family meals.

Did you know Australians discard up to 20% of their groceries?

Get everything you need in one weekly shop, with a quick and easy mid-week top-up to minimise waste, and save time and money.

In your weekly shop you should buy food that:

1. Will keep (canned and tetra packed goods, frozen foods – vegetables and berries are excellent, and dried pasta and rice),

2. Can be enjoyed fresh or frozen for later (bread, meat and seafood). If you don’t eat it before the use-by date, pop it in the freezer and enjoy later

3. Is best enjoyed fresh (in-season fruit and vegetables, eggs, dairy, and fresh juice).


  • Less processed breads like wholemeal and wholegrain contain more nutrients and essential vitamins, and are more filling than the more processed white bread.
  • Choose items with the longest expiry date.

Your mid-week top-up shop should only be for fresh things that you need to get for a special meal, or for fresh things that need to be replaced before your next weekly shop.

Hints: Try your local fruit shop for the tastiest in-season fruit and vegetables

Weekly Shopping list

  • Whole-wheat bread, pita pockets and English muffins
  • Wholegrain flour tortilla
  • Skinless chicken or turkey breasts
  • Ground turkey or chicken
  • Salmon or white fish
  • Cold meat (turkey, roast beef)
  • Brown rice
  • Whole-wheat or whole-grain pasta
  • Simmer sauces
  • Canned beans
  • Stock
  • Spices
  • Frozen vegetables
  • Frozen berries
  • A selection of fresh fruit and vegetables, dairy, eggs and fresh juice


  • Keep an eye out for specials. Don’t be afraid to buy in bulk and store in the freezer in order to save more.
  • Always check what’s in your pantry before starting your weekly shop.
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