7-day plan - MediterrAsian.com

This shopping list contains all the groceries needed for two people to follow the plan for the full seven days. If you're doing the plan with more than one other person (for example with your whole family) increase the amount of groceries accordingly—such as doubling the amount of groceries for four people. If you're doing the plan by yourself you can halve the amount of groceries, however we recommend that you buy for two, make the meals for two, and freeze the leftover portions for quick and easy microwavable meals in the future (you'll find that most of the dishes in the 7-day plan will freeze well).

Please note that by following the shopping list you'll end up with more groceries than for just one week of eating. For example, you'll buy a whole jar of olives but you won't use them all in a week, and you'll buy a whole block of cheese but you won't use it all in a week either. And there are lots of other examples of this. Actually this works out to be a real bonus, because it means your pantry, fridge and freezer will be well-stocked for future MediterrAsian eating!

For a printer-friendly version of the shopping list click here, and if you'd like to permanently follow a MediterrAsian way of eating check out The MediterrAsian Pantry.

Oils, vinegars, sauces and pastes

Extra virgin olive oil
Balsamic vinegar
Canola or peanut oil
Fish sauce
Japanese soy sauce
Chinese soy sauce
Oyster sauce
Sesame oil
Mirin

Grain foods, nuts, seeds and dried fruit

Loaf of sliced whole grain bread
Package of whole grain flat breads (such as tortilla, lavash or pocketless pita bread)
Package of medium-size whole grain pita breads
Pre-baked thin pizza crust (about 12-inches in diameter)
A box of your favorite whole grain breakfast cereal
Rolled oats
Package of whole grain crackers
Package of dried pasta
Jasmine rice
Arborio rice
Package of precooked thick wheat noodles
Package of dried soba noodles
Cornstarch (cornflour)
Raisins
Dried apricots
Almonds
Cashew nuts
Walnuts
Dry roasted peanuts

Dried spices and seasonings

Salt (plain and sea salt)
Pepper (ground and black peppercorns for grinding)
Curry powder
Thai red curry paste
Cinnamon

Sweet and savory spreads and flavorings

Chicken stock cubes/powder
Natural peanut butter
Hummus
Mayonnaise
Brown sugar
Superfine (caster) sugar

Canned and bottled foods

Can of minestrone soup
Can of baked beans
Can of cannellini beans
Can of coconut milk
Can of chopped tomatoes
Can of sardines in water or oil
Can of light meat tuna in olive oil
Can of pineapple pieces (in natural juice)
Can of fruit salad (in natural juice)
Jar of pitted black olives
Jar of capers

Fresh vegetables, fruits and herbs

4 cups strawberries
4 peaches or nectarines
2 oranges
3 mandarins
2 apples
4 pears
5 bananas
4 apricots
9 kiwi fruit
4 small bunches grapes
3 lemons
1 honeydew melon
1 avocado
1 cucumber
9 tomatoes
6 carrots
1 oakleaf lettuce
2 white/brown onions
1 red onion
3 scallions
1 green pepper
1 red pepper
1 zucchini
12 asparagus spears
4 mushrooms (plus 200g mushrooms for risotto)
1 head broccoli
1 bunch (bok choy)
Garlic
Ginger
Flat-leaf parsley
Basil

Fresh fish and shellfish

3½ oz (100g) package of sliced smoked salmon
24 precooked shrimp
2 x 6 oz (180g) salmon fillets

Poultry, eggs, meat, dairy and soy foods

4 eggs (free-range are best)
12 oz (360g) uncooked skinless chicken breast fillets
1 ham slice
2 bacon slices (regular or soy)
6 oz (180g) firm tofu
Large container of soy or regular milk
Small container of your favorite yogurt
Small block of sharp cheddar cheese
Small block of Parmesan cheese
Small package of feta cheese
Package of mozzarella cheese
Small package/tub of butter or trans-fat free margarine
Tub of your favorite icecream
Tub of lemon sorbet

Snack foods

Small package of biscotti
Small block of dark chocolate

Beverages

Beer and/or wine
Tea and/or coffee
Large bottle of fresh fruit juice of your choice

About | Contact Us