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	Salmon & dill rice cake 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 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).	Pan-fried halloumi and roasted tomato salad
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	Double baked ricotta with rocket salad
FRIDAY Pure Protein	Omelette with a cheese & turkey slice	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc.	Pepper tuna & Dukkah crusted duck OR Tuna Wasabi Burgers & Marinated chicken
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Mushroom risotto & Veal saltimbocca OR Singapore noodles
SUNDAY	Pancetta baked eggs	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Homemade pizza

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

WEEKS 7 & 8:

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Crumpet with 7 berries, a pinch of cinnamon and ½ tsp honey 125 Cal	Radish & lentil salad 220 Cal	Pork kebabs with apple salad 163 Cal TOTAL 508 Cal
TUESDAY Vegetarian	Hummus & tomato on rice and quinoa cakes OR Cereal	Soba noodles with Tofu, ginger and sugar snaps	Nachos
WEDNESDAY Pure Protein	Bacon or ham and eggs  OR  Omelette with turkey & cheese slices	Tuna, feta cheese & ham slices	Cajun fish Oregano chicken
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	3 bean salad with prosciutto	Halloumi & Zucchini salad
FRIDAY Pure Protein	Oat bran porridge	Hot smoked salmon with wasabi mayonnaise	Pork & Veal burger Spicy garlic prawns
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Rod’s sliced meat & tomato salad Slices of ham or other cold meats, cheese slices on top, thin sliced tomato on top of cheese, and here topped with sliced avocado and olives. Dress with olive oil and season with pepper.	Green curry with salmon
SUNDAY	Whatever you feel like	Antipasto salad: any salad leaves & cold meats or smoked fish & cheese Here with kimchi, marinated sardines cornichons, cottage cheese & ham	Quick Italian-style roast pork

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH 100g shaved ham 250g lean bacon 250g turkey slices prosciutto 2 x 150g snapper fillets 6 chicken drumsticks 2 x 150g salmon fillets thin sliced pancetta (8-12 slices) 1 x 500g pork fillet 500g green prawns 500g pork & veal mince 1 hot smoked salmon	NUTS & SPICES salt pepper chilli flakes fennel seeds sweet smoked paprika paprika cumin chilli powder mustard powder cinnamon dry oregano leaves pine nuts wasabi paste peri peri
VEGETABLES onions green onions 1 apple lemons 200g sugar snap or snow peas 60g baby spinach leaves 60g Asian leaves tomatoes 1 avocado 1 x rocket 1 red capsicum cherry tomatoes 4 branches truss cherry tomatoes 1 small zucchini 300g green beans 150g yellow beans limes fruit berries 3 radishes mesclun leaves 1 chilli 300g potatoes 1 sweet potato HERBS 3 kaffir lime leaves ginger garlic mint rosemary parsley 1 lemongrass coriander 1 red chilli BREAD & FLOURS 1 packet wholemeal crumpets 1 packet brown rice & quinoa thin cakes 1 packet corn tortillas breadcrumbs oat bran	PASTA, RICE & LEGUMES 1 x 400g tin brown lentils 40g dried soba noodles 2 x 400g tinned butter beans  1 x 400g cannellini beans 2 x 400g red kidney beans 1 tin tuna 200g jasmine rice  OTHER extra virgin olive oil light soy sauce soy sauce mirin hummus honey brown sugar palm sugar fish sauce tomato paste white wine vinegar 200ml white wine walnuts 1 jar taco sauce Tabasco mayonnaise Thai green curry paste (more ingredients if you are making your own) 300ml tin coconut milk good quality pesto DAIRY & EGGS 2 doz. eggs 1 ricotta cheese cheese slices feta cheese milk marinated tofu 250g cheddar cheese, grated light sour cream 250g halloumi butter