DIET MENU PLAN & SHOPPING LIST MONTH 1

Roast cabbage with pecorino

WEEKS 1 & 2:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND

• Crisp bread
• Labneh
• Oat bran bread

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Green smoothie 97 Cal	Ham, asparagus & ricotta wrap 250 Cal	Kumara & broccoli frittata 175 Cal TOTAL 522 Cal
TUESDAY Pure Protein	Bacon or ham and eggs	Smoked salmon rolls with cottage cheese or	Fish fillets with almonds and capers Lemongrass chicken breasts
WEDNESDAY Vegetarian	Hummus & tomato on Hummus & Labneh	Super Summer salad with avocado dressing	Nachos
THURSDAY Pure Protein	Omelette with a cheese & turkey slice	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, etc.	Tuna wasabi burgers Herbed chicken drumsticks
FRIDAY Easy & healthy	Crumpet with fruit, cinnamon & honey	Tomato, tuna, olives & onion salad	Chicken capsicum tortillas
SATURDAY	Fruit salad	Oat bran bread	Baby spinach, dates & almonds salad Turkey & Zucchini Burgers
SUNDAY Carbs	Pancetta baked eggs	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham Crisp bread (World's Best Diet 224)	Spaghetti ala puttanesca

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH 100g shaved ham 250g lean bacon 200g smoked salmon 2 small chicken breasts or 1 big one 4 chicken thighs 2 fish fillets 250g turkey slices 4-6 chicken drumsticks 250g fresh tuna steaks 500g turkey steaks or mince	SPICES cinnamon sesame seeds cumin salt pepper cayenne sumac chilli flakes sweet smoked paprika chilli flakes
VEGETABLES & FRUIT 2 apples 1 baby cos lettuce 200g baby spinach leaves ½ honeydew melon 100g asparagus 100g rocket 1 celery stalk 1 Lebanese cucumber 1 large carrot 1 small beetroot 50g baby kale 7 lemons 100g kumara 1 small broccoli basil parsley coriander mint thyme oregano lemongrass tube ginger tube garlic 2 French shallots 2 avocados tomatoes red onions brown onions 5 small red chillies berries fruit salad: bananas, apples, etc. 4 red & 1 yellow capsicum limes 1 butter lettuce 1 bunch spring onions 1 large zucchini 100g Medjool dates	PASTA, RICE & LEGUMES 400g spaghetti 2 tins red kidney beans OTHER extra virgin olive oil slivered almonds 30g walnuts halves capers fish sauce brown or caster sugar apple cider or wine vinegar balsamic vinegar 2 small tins of tuna English mustard 2 x good quality hummus honey Kalamata olives (pitted) anchovy fillets 400g tin chopped tomatoes wasabi paste mayonnaise dry yeast sundried tomatoes 1 jar taco sauce DAIRY & EGGS 2 doz. eggs 1 small low-fat ricotta 1 cottage cheese butter 30g shaved pecorino or parmesan cheese slices feta grated parmesan or pecorino cheese sour cream 1 kg Greek yoghurt milk 150g grated cheddar
BREAD & FLOURS 1 packet mountain bread 1 packet wholemeal crumpets 4 multigrain tortillas rolled oats wholemeal spelt flour	breadcrumbs cornflour 2 small pitas oat bran wheat bran chia seeds flaxseed meal corn flour tortillas or corn chips

WEEKS 3 & 4:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND

• Mushroom and bacon oat bran bread

* Cook an extra capsicum & eggplant for the recipe Lavash with pastrami and Eggplant croquettes

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Salmon & Dill rice cake 95 Cal	Tuna & cannellini salad High Fibre 55 202 Cal	Escalivada(1x capsicum, 1/2 eggplant & 1 onion 199 Cal TOTAL 496 Cal
TUESDAY Vegetarian	Crumpet with fruit, cinnamon & honey	Greek salad: lettuce, tomatoes, feta, olives, red onion	Zucchini & mushroom frittata with tomato salad
WEDNESDAY Pure Protein	Oat bran galette with turkey slice	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, etc.	Tuna stuffed eggs Turkey rolls with prosciutto
THURSDAY Easy & Healthy	Toast or rice cake with toppings or cereal	Lavash with pastrami	Melon, pecorino & prosciutto salad
FRIDAY Pure Protein	Omelette with a cheese & turkey slice	Ham & ricotta rolls	Teriyaki salmon with wasabi mayo and pickled ginger Pork with sage and halloumi filling
SATURDAY	Fruit salad or cereal or toast	Corn thins with cottage cheese and salmon with dill or ham	Thai fish cakes with cucumber dipping sauce Crunchy Asian salad
SUNDAY	Crumpet with fruit, cinnamon & honey	Tomato, tuna, olives & onion salad	Prosciutto wraps Tomatoes with wasabi mascarpone Eggplant croquettes

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH 300g turkey slices 300g ham slices smoked salmon 250g pastrami 500g skinless firm white fish fillets 200g raw green prawns 16 slices prosciutto 200g turkey escalopes 2 salmon fillets 400g pork fillet	SPICES dry chilli flakes salt pepper mixed dry herbs
VEGETABLES & FRUIT 3 red capsicums 2 eggplant 2 onions red onions berries & strawberries fruit dill tomatoes 1 lettuce lemons garlic thyme parsley rocket & baby spinach leaves 3 Lebanese cucumber chives spring onions 2 banana shallots 500g mixed tomatoes basil leaves (thai and normal) potatoes 2 small red chillies 2 long red chilli coriander 100g green beans or 4 snake beans 4 makrut leaves 1/2 honeydew melon 1/2 rockmelon mint snow peas 4 radishes alfalfa sprouts or pea shoots Vietnamese mint limes sage 2 zucchini  120 g baby spinach leaves 350 g mushrooms	PASTA, RICE & LEGUMES 1 tin cannellini beans OTHER olive oil honey 4 x tins tuna olives 1 jar asparagus gherkins vinegar pine nuts wasabi paste palm sugar 125ml rice vinegar Thai red curry paste vincotto or finishing vinegar  Dijon mustard mayonnaise capers fried Asian shallots roasted peanuts tamarind pulp kecap manis balsamic vinegar soy sauce mirin pickled ginger dry sherry DAIRY & EGGS 2 dz eggs cottage cheese ricotta cheese cheese slices feta 250g mascarpone Parmesan Pecorino 150g halloumi
BREAD & FLOURS 2 x wholemeal crumpets muesli corn & quinoa thins oat bran wheat bran mountain bread 100g breadcrumbs (panko)