Shop Once, Eat Healthy All Week

Use these 20 healthy ingredients to enjoy a week’s worth of healthy, delicious and affordable dinners for four!

Shopping list:

  • 4 boneless, skinless chicken breasts (about 1 kg)
  • 4 red snapper fillets (700g)
  • Italian pork sausage- low sodium if available (450g)
  • 2 small red onions
  • 4 garlic cloves
  • 1 bunch fresh parsley
  • 1 bunch radishes (about 10 bulbs)
  • 20 stalks of asparagus
  • 1 bunch fresh mint
  • 1 cucumber
  • 2 punnets of cherry tomatoes
  • 1 head of Iceberg lettuce
  • 2 avocados
  • 4 cups of Spinach
  • 2 lemons
  • 1 ½ cups Dry Quinoa
  • 2 cans (400g each) black beans
  • 1 cup dry couscous
  • Whole-grain linguine (225g)
  • 1 container (170g) plain nonfat Greek yogurt

Pantry items:

  • Olive oil
  • Balsamic vinegar
  • Ground cumin
  • Ground cayenne pepper
  • Salt
  • Freshly ground black pepper

MONDAY: Lemon Chicken with Red Beans and Quinoa

TUESDAY: Red Snapper with Asparagus and Mint Couscous

WEDNESDAY: Mediterranean Lettuce Cups with Mint Yogurt Dressing

THURSDAY: Creamy Spinach Salad with Cumin Chicken and Quinoa

FRIDAY: Lemon-Asparagus Linguine with Italian Pork Sausage

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