LOW-CALORIE MENU

DAY	DAILY MENU – 1500 -1900 CALORIES
	BREAKFAST	LUNCH	DINNER
MONDAY Fast Day
TUESDAY	Citrus & berry salad Michelle 2, 80 = 180 Cal	Soba noodles with tofu salad 200	Grated rainbow salad with sesame feta fritters Save Jamie, 24 = 606 Cal TOTAL = 986 Cal
WEDNESDAY	2 x Zucchini, ham & Cheddar muffins 240 Cal	Hummus & ham wraps World’s, 132 = 350 Cal	Grilled salmon with ginger Detox, p 238 = 240 Cal Mexican Caesar salad Save Jamie, p 110 = 338 Cal TOTAL = 1168 Cal
THURSDAY	Porridge & berries Michelle, p 51 = 268 Cal	Fennel & Serrano rolls World’s best, 117 = 300 Cal	Pasta Puttanesca  430 Cal TOTAL = 998 Cal
FRIDAY	Ham, tomato & Cheese omelette World’s 72 = 445 Cal	Tuna with wasabi, cabbage, almonds & cucumber World’s 164 = 370 Cal	Citrus chicken with roasted kumara & rocket World’s 154 = 445 Cal TOTAL = 1260 Cal
SATURDAY	Fruit cup Sundae Paleo 40 = 500 Cal * Make Banana bread	Tomato, bean & egg salad 2 Day Diet, 116 = 198 Cal	Okonomiyaki Jamie 74 = 269 Cal Sesame carrot salad Paleo 110 = 95 Cal TOTAL = 1062 Cal
SUNDAY	Walnut & Banana bread Paleo 37 = 220 Cal	Pork & Beef Cabbage rolls Paleo 48 = 213 Cal	Mexican omelette Save Jamie 26 = 355 Cal Greek salad Michelle 87 = 246 Cal TOTAL = 1034 Cal

SHOPPING LIST – WEEK 1 – FOR 2 PEOPLE
MEAT & FISH 100g shaved ham (muffins) quality ham parma ham or serrano 2 x salmon fillets 250g lean bacon 500g pork & veal mince 3 small chicken breasts	NUTS & SPICES pine nuts dried oregano almonds walnuts cashew pecans sesame seeds salt pepper cayenne
VEGETABLES & FRUIT blueberries raspberries strawberries 4 oranges bananas sugar snap peas red & yellow capsicum mixed salad leaves rocket baby kale leaves cucumbers baby cucumbers red onions brown onions carrots raw or cooked beetroot 2 zucchinni (muffins) 1 romaine lettuce 1 gem lettuce cherry tomatoes 2 avocados lemons 3 limes 1 fennel tomatoes 2 green cabbages ½ Chinese cabbage sweet potatoes 1 celery sticks 50g button mushrooms radishes HERBS ginger 2 red chilli 4 small red chillies garlic dill oregano coriander	PASTA, RICE & LEGUMES 80g soba noodles couscous spaghetti or pasta OTHER extra virgin olive oil sesame oil baking powder capers red wine vinegar Worcestershire sauce 2 small tins of tuna 1 tin cannellini beans 1 l vegetable stock good quality hummus honey mirin soy sauce tamari Kalamata olives (pitted) anchovy fillets 400g tin chopped tomatoes wasabi paste tomato ketchup or hot chilli sauce mayonnaise DAIRY & EGGS 2 doz. eggs hummus mustard cheese slices feta grated parmesan or pecorino cheese sour cream Greek yoghurt marinated tofu 200g silken tofu skyr unsweetened almond milk (muffins) milk 150g grated cheddar
BREAD & FLOURS 2 pita breads self-raising wholemeal flour 1 packet mountain bread rolled oats plain flour almond flour