Below is a list of the foods needed to make the recipes and meals designated for week 3. Quantities have not been included as recipes vary in the portions they provide and the quantity you need will vary greatly if you are cooking for one or cooking for many.
Please use this list as a guide and by in accordance with you and your needs.
Bakery
- Gluten free / Low FODMAP bread
Low FODMAP fruits
- Bananas
- Blueberries
- Lime
- Mandarin
- Mixed berries – frozen
- Pasionfruit
- Additional low FODMAP fruit of your choosing
Low FODMAP vegetables
- Baby spinach leaves
- Broccolini
- Broccoli
- Carrot
- Capsicums (red and green)
- Choy sum
- Cucumber
- Green beans
- Iceberg lettuce
- Potato
- Pumpkin (Jap)
- Salad vegetables
- Spring onion (green portion only)
- Tomatoes
- Zucchini
- Additional low FODMAP vegetables of your choosing
Fresh Herbs / Spices
- Basil
- Ginger
- Oregano
- Parsley
Protein
- Beef mince (for three meals)
- Beef steak (for two meals)
- Chicken breast (for one meal)
- Eggs
- Lamb backstrap (for one meal)
- Rissoles (homemade or store bought – check they are low FODMAP)
- Snapper fillet (for one meal)
Dairy / Lactose free dairy / Dairy alternatives
- Almond milk
- Lactose free milk
- Lactose free yoghurt
- Cottage cheese
- Parmesan cheese
- Pizza cheese
- Ricotta cheese
Specialty Items
- Jalapeno peppers (optional)
- Kalamata olives (pitted)
- Low FODMAP corn chips
- Mustard seeds
- Nigella seeds
Pantry Items
- Carman’s fruit free muesli
- Forage Gluten free porridge
- Kez’s low fructose muesli
- Gluten free plain flour
- Buckwheat flour
- Buckwheat pasta
- Gluten free lasagna sheets
- Quinoa
- Buckwheat
- Rice noodles
- Nuts and seeds
- Brazil nuts
- Pine nuts
- Chia seeds
- Macadamia nut butter
- Dried herbs and spices
- Basil
- Chilli powder
- Cumin seeds
- Coriander seeds
- Mixed dried herbs
- Oregano
- Paprika
- Peppercorns
- Vanilla pod
- Cooking oil
- Extra Virgin olive oil
- Garlic infused olive oil
- Spray oil (olive, rice bran, canola)
- Maple syrup
- Wholegrain mustard
- Gluten free soy sauce
- Canned tomatoes
- 700ml Passata
- Red wine