DIET MENU PLAN & SHOPPING LIST - WEEK 1 & 2

Roast cabbage with pecorino

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





Butterbean mash with Muhammara (capsicum sauce) 
THURSDAY
Pure Protein


Omelette with a cheese & turkey slice 



Entremés:
cold meat, tuna, salmon, feta, cottage cheese, labneh, etc.
Tuna wasabi burgers
(Simply Best 268)

FRIDAY
Easy & healthy


Crumpet with fruit, cinnamon & honey 


Tomato, tuna, olives & onion salad  
SATURDAY


Fruit salad 



Oat bran bread with Labneh & anchovies 

SUNDAY
Carbs


Pancetta baked eggs (No time to cook 30)



Antipasto salad: any salad leaves & cold meats or smoked fish & cheese

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
1 avocado
1 cabbage (sweetheart or pointed)
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

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 x 400g butterbean tin

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

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
flaxmeal

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