DIET MENU PLAN & SHOPPING LIST MONTH 2

Baked ricotta


WEEKS 5 & 6:

TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:
·                     Labneh
·                     Beetroot bread
·                     Baked ricotta

DAY
BREAKFAST
LUNCH
DINNER
MONDAY
FAST

95 Cal
Kind of Niçoise Salad:
salad leaves, 1 small celery stick, 1/4 red capsicum, 6 snow peas, 1 small tomato, 4 olives, 2 marinated sardine fillets or 2 anchovies & 80g tinned tuna, a sprinkle of hemp seeds.
Cut all veggies into small and thin slices. Add some balsamic and olive oil.
200 Cal

Vermicelli noodles with Tofu, ginger and sugar snaps
Best diet 122
200 Cal

TOTAL 517 Cal
TUESDAY
Vegetarian
Hummus & tomato on rice and quinoa cakes or Beetroot Bread
Summer rolls: 2 x softened rice paper rounds with thinly sliced snow peas, shredded carrot, sprouts, mint leaves, gherkins, rocket, etc. with soy & mirin dip (see recipe for Mon dinner).
WEDNESDAY
Pure Protein
Bacon or ham and eggs

Smoked salmon rolls with cottage cheese or labneh 

Steamed fish with chilli caramel
Fresh & easy 82
Garlic & parsley prawns

Chicken drumsticks with paprika and garlic
Bill - Feed 145
Marinated chicken
THURSDAY
Easy & Healthy
Crumpet with fruit, cinnamon & honey 

Lavash with pastrami
Crisp 129

FRIDAY
Pure Protein
Omelette with a cheese & turkey slice 

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


SATURDAY
Carbs
Fruit salad or Cereal or Toast with toppings 


Rod’s sliced meat & tomato salad
SUNDAY
Antipasto salad: any salad leaves & cold meats or smoked fish & cheese
Pizza with roast capsicums, eggplant, artichokes & salami with bocconcini



WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH
100g shaved ham
250g lean bacon
200g smoked salmon
250g turkey slices
4 slices pastrami
salami
prosciutto
2 x 200g chicken breasts fillets
500g bacon
2 x 150g snapper fillets
4 chicken drumsticks
2 duck breasts with skin
2 x 150g tuna steaks
200g thick pancetta or speck
thin sliced pancetta (8-12 slices)
4 small veal scallops

NUTS & SPICES
salt
pepper
chilli flakes
sweet smoked paprika
paprika
cumin
50g pumpkin seeds
caraway seeds
nigella seeds
cinnamon
pine nuts
1 bay leaf

VEGETABLES
onions
4 carrots
2 stalks celery
120g silver beet or spinach leaves
lemons
200g sugar snap or snow peas
60g Asian salad or baby spinach leaves
2 x rocket
1 red capsicum
tomatoes
2 raw beetroot
2 branches truss cherry tomatoes
3 small zucchinis
limes
1 Lebanese cucumber
fruit
berries
250g mushrooms
350g extra mixed mushrooms

HERBS
dill
thyme
ginger
garlic
mint
sprouts
parsley
2 red chillies
1 lemongrass
sage
basil
oregano

BREAD & FLOURS
1 packet mountain bread
1 packet wholemeal crumpets
1 packet brown rice & quinoa thin cakes
50g rolled oats
100g plain flour
100g wholemeal flour
2 bread pizza bases

PASTA, RICE & LEGUMES
250g green lentils or 1 x 400g tin
40g dried soba or vermicelli noodles
2 x 400g tinned white beans (butter & cannellini)
400g arborio rice or similar

OTHER
extra virgin olive oil
2.5 l. chicken stock
salt-reduced soy sauce
light soy sauce
mirin
sake
caster sugar
hummus
baking powder
bicarb of soda
honey
rice paper rounds
gherkins
brown sugar
white wine vinegar
roasted capsicum
roasted eggplant
marinated artichokes
1 jar tomato pasta sauce
wholegrain mustard
20g mixed dry mushrooms (porcini, etc)
500ml white wine
100ml dry sherry

DAIRY & EGGS
2 doz. eggs
1 cottage cheese
30g shaved pecorino or parmesan
cheese slices
250g bocconcini

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