DIET MENU PLAN & SHOPPING LIST MONTH 1

Roast cabbage with pecorino

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



DAY

BREAKFAST

LUNCH
DINNER
MONDAY
FAST
97 Cal

250 Cal


175 Cal
TOTAL 522 Cal
TUESDAY
Pure Protein


Bacon or ham and eggs



Smoked salmon rolls with cottage cheese or labneh 


WEDNESDAY
Vegetarian


Hummus & tomato on oat bran bread
Hummus & Labneh



THURSDAY
Pure Protein


Omelette with a cheese & turkey slice 



Entremés:
cold meat, tuna, salmon, feta, cottage cheese, labneh, etc.


FRIDAY
Easy & healthy


Crumpet with fruit, cinnamon & honey 


Tomato, tuna, olives & onion salad  



SATURDAY


Fruit salad 





Oat bran bread with Labneh & anchovies or with Hummus and olives
SUNDAY
Carbs



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)


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:


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


DAY

BREAKFAST

LUNCH
DINNER
MONDAY
FAST



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


WEDNESDAY
Pure Protein



Oat bran galette with turkey slice


Entremés:
cold meat, tuna, salmon, feta, cottage cheese, labneh, etc.
THURSDAY
Easy & Healthy



Toast or rice cake with toppings or cereal




Lavash with pastrami
Crisp 129
FRIDAY
Pure Protein

Omelette with a cheese & turkey slice 


Ham & ricotta rolls


SATURDAY


Fruit salad or cereal or toast



Corn thins with cottage cheese and salmon with dill or ham
SUNDAY

Crumpet with fruit, cinnamon & honey 

Tomato, tuna, olives & onion salad  


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)


Comments

  1. Oh my! Not only comprehensive but DELICIOUS! I'll definitely be adding some of these to my meal plan and shopping list. Thanks for sharing.

    ReplyDelete

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