DIET MENU PLAN & SHOPPING LIST MONTH 3

Layered Ricotta bake

WEEKS 9 & 10:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:

• Layered ricotta bake - can be made ahead. You'll have enough for two weeks for 2 people. Freeze it for the next week.

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Oat bran porridge without fruit with 2 tsp brown sugar 95 Cal	Lentil, tuna & tomato salad 218 Cal	Sweet chili chicken salad 174 Cal TOTAL 487 Cal
TUESDAY Vegetarian	Hummus & tomato on rice & quinoa cakes or bread	Spiced feta salad	Layered Ricotta bake
WEDNESDAY Pure Protein	Bacon or ham and eggs	Smoked salmon rolls with cottage cheese	Sichuan pork Za'atar crumbed halloumi
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Turkey & cranberry wrap 1 rye mountain bread, 1 Tbsp cranberry sauce, 40g shaved turkey, 15g snow peas,thinly sliced, 15g baby spinach leaves.  Serves 1 203 Cal	Rice noodle salad Poached chicken with artichoke & capsicum dressing
FRIDAY Pure Protein	Omelette with a cheese & turkey slice	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc.	Smoked salmon with capers & olives  Lemon & lime chicken with coriander sauce
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings  Banana crepes Feasts 33	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Pork, veal & prawn meatballs with calamari & pine nuts Week 1 Coq au vin with potato puree Week 2
SUNDAY	Corn & Quinoa rice cake with avocado, sliced tomato, cheese slice and salami cooked under the grill	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Saffron & tomato risotto with chorizo

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH 3 chicken breasts 4 chicken thighs 12 chicken drumsticks lean bacon 300g smoked salmon 2-4 pork steaks shaved turkey ham slices pastrami salami 500g pork and veal mince 300g green prawns 600 g calamari or cuttlefish 1 chorizo sausage 200g speck	NUTS & SPICES salt pepper Maldon sea salt chilli flakes cinnamon 50g pine nuts 1 fresh bay leaf dried oregano white peppercorns sichuan peppercorns za'atar sesame seeds cumin saffron threads black peppercorns bouquet garni
VEGETABLES 1 Lebanes cucumber tomatoes 3 roma plum tomatoes 2 green onions lemons limes 3 red capsicums 3 carrots 1 baby cos lettuce 120g baby spinach fruit berries snow pea sprouts bean sprouts spring onions 100g snow peas 1 French shallot bananas onions 1 avocado 1 punnet cherry tomatoes 1 leek 12 pearl onions (small) or eschalots 3 eschalots 500g button mushrooms 1 kg potatoes HERBS 3 x parsley garlic 2 x coriander mint basil  oregano ginger 3 fresh long red chillies 3 large green chillies thyme bay leaf BREAD & FLOURS 250g oat bran quinoa & rice cakes breadcrumbs  crumpets rye mountain bread plain flour 1 bread slice	PASTA, RICE & LEGUMES 400g tin brown lentils 120g rice vermicelli arborio rice OTHER brown sugar golden caster sugar extra virgin olive oil 185g tin tuna 1 jar cornichons sweet chili sauce fish sauce hummus pitted kalamata olives pitted mixed olives 10-12 sun dried tomatoes honey cranberry sauce hoisin sauce sesame oil 6 marinated artichoke hearts capers coconut cream unsalted pistachios 2l red wine 125 ml white wine 250 gr chopped tin tomatoes 1 x 400g tin chopped tomatoes 250 ml chicken stock 1l chicken stock kimchi 125ml brandy DAIRY & EGGS 2 doz. eggs 1 cottage cheese 250g shaved & grated pecorino or parmesan cheese slices milk feta 1kg fresh ricotta cheese 250g halloumi butter 250ml pouring cream

WEEKS 11 & 12:

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Crumpet with 7 berries, a pinch of cinnamon and ½ tsp honey 125 Cal	Turkey & cranberry wrap 1 rye mountain bread, 1 Tbsp cranberry sauce, 40g shaved turkey, 15g snow peas,thinly sliced, 15g baby spinach leaves.  Serves 1 203 Cal	Chicken Waldorf salad 182 Cal TOTAL 510 Cal
TUESDAY Vegetarian	Hummus & tomato on rice & quinoa cakes or bread OR Cereal	Soba noodles with Tofu, ginger and sugar snaps 200 Calories	Stuffed butternut with blue cheese Week 1 Week 2 Cauliflower, goat's cheese & thyme quiches
WEDNESDAY Pure Protein	Bacon or ham and eggs	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc.	Fish fillets 'allo stile Gennaro Contaldo'
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Ricotta, basil & ham wrap 2 small zucchini, 1/4 cup ricotta, 3 rye mountain bread, 75g shaved ham, 1/4 cup fresh basil Toast wraps in sandwich press for about 3 minutes, cut in half to serve. Serves 2  Calories 212	Chicken shawarmas
FRIDAY Pure Protein	Oat bran porridge without fruit with 2 tsp brown sugar	Hot smoked salmon with wasabi mayonnaise	Pan-fried marinated lamb chops
SATURDAY Carbs	Banana Crepes Feasts 33	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado, grated carrot, capers, cornichons, spring onions, boiled egg, pickled onions and olives. Dress with olive oil and season with pepper.	Tagliatelle with ragu
SUNDAY	Whatever you feel like	Rice cakes with avocado and feta  Mash the avocado flesh with some crumbled feta and add some pepper and a splash of olive oil. Serve on top of the rice cake.	Beetroot tartare

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH shaved turkey  shaved ham cold meats 1 chicken breast 600g chicken thighs bacon smoked salmon 6 fish fillets hot smoked salmon 4 lamb leg steaks or similar 100g pancetta or bacon 500g beef & pork mince 120g pate	NUTS & SPICES salt pepper Maldon sea salt cinnamon turmeric  coriander cayenne pepper  nutmeg cumin 75g walnuts pistachios
FRUIT & VEGETABLES berries snow pea sprouts baby spinach lemons 1 small red apple 3 celery stalks 1kg tomatoes sugar snap peas 1 red capsicum Asian salad leaves 1 small cauliflower spring onions 2 x punnets cherry tomatoes 2 small zucchini red onions fruit  bananas 3 avocados carrots 3 large cooked beetroots curly lettuce 1/2 butternut pumpkin HERBS Italian parsley ginger thyme leaves small green chilli 2 x coriander garlic oregano basil BREAD & FLOURS crumpets mountain bread rice & quinoa cakes lebanese bread oat bran plain flour	PASTA, RICE & LEGUMES 500g tagliatelle OTHER honey cranberry sauce whole grain mustard Hummus soba noodles soy sauce mirin olive oil sherry vinegar 2 x tins tuna capers anchovies white wine 150g black olives gherkins wasabi mayonnaise brown sugar 400g tin chopped tomatoes 250ml beef stock canned asparagus DAIRY & EGGS natural Greek yoghurt marinated tofu 400ml double cream 2 doz eggs feta cheese cottage cheese ricotta milk butter parmesan 100g Stilton or blue cheese