DIET MENU PLAN & SHOPPING LIST MONTH 4

Gado gado

WEEKS 13 & 14:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:

Zucchini, ham and cheddar muffins

Make the celery & fennel soup

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Zucchini, ham & cheddar muffin 120 Cal	Celery & fennel soup with paneer croutons 197 Cal	Cauliflower & pea fritters with halloumi 129 Cal TOTAL 446 Cal
TUESDAY Vegetarian	Fruit salad	Curried lentil, tomato & coconut soup	Week 1 Spinach crêpes with goat's cheese & zucchini & pea salad Week 2 Roasted zucchini lasagna & salad
WEDNESDAY Pure Protein	Bacon or ham and eggs	Seafood tartare	Crispy Chia Tofu Steak
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Turkey & cranberry wrap 1 rye mountain bread, 1 Tbsp cranberry sauce, 40g shaved turkey, 15g snow peas,thinly sliced, 15g baby spinach leaves. Serves 1 203 Cal	Chicken Katsu with Japanese slaw
FRIDAY Pure Protein	Omelette with a cheese & turkey slice	Entremés: cold meats, cheese & ricotta	Pan fried salmon & seafood tartare
SATURDAY Carbs	Fruit salad or Cereal or Toast with toppings	Corn & Quinoa rice cake with avocado and feta Mash the avocado flesh with some crumbled feta and add some pepper and a splash of olive oil. Serve on top of the rice cake.	Week 1 Stuffed Sicilian fish rolls Roast New potatoes with lemon & rosemary Week 2 Dong Po Pork Double cooked green beans Stir-fried Asian greens Steamed rice
SUNDAY	Corn & Quinoa rice cake with avocado, sliced tomato, cheese slice and salami cooked under the grill	Beetroot tartar	Week 1 Pork & sage salad with potato croutons Week 2 Chinese leftovers

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH 50g shaved ham shaved turkey cold meats salami bacon 1 kg pork belly 2 small steaks 2 chicken breasts smoked salmon 4 fresh salmon fillets 2 swordfish fillets 250g cooked prawns cooked trout or salmon 150g mixed mince 1 pork fillet	NUTS & SPICES salt pepper Maldon sea salt curry powder chilli flakes cinnamon 50g pine nuts paprika sesame seeds coriander seeds saffron threads
VEGETABLES 6 medium zucchini 3 carrots 5 celery stalks 1 baby fennel bulbs 1/2 cauliflower 1 cherry tomatoes 1 x cherry vine tomatoes 100g baby spinach leaves frozen baby peas blueberries raspberries 2 oranges strawberries lemons 2 shallots 2 x bunch spring onions onions 250g kale 1 bunch English spinach 1/2 Chinese cabbage snow peas bananas avocados 4 big potatoes 12 chat potatoes 600g green beans 600g Asian greens (gai lan, bok choi, etc.) tomatoes 3 small cooked beetroots mixed salad leaves HERBS 3 x parsley garlic 2 x coriander snow pea sprouts oregano ginger dill 1 fresh long red chilli 4 long sprigs rosemary BREAD & FLOURS 250g oat bran quinoa & rice cakes breadcrumbs crumpets rye mountain bread self-raising wholemeal flour buckwheat flour panko breadcrumbs	PASTA, RICE & LEGUMES 150g red lentils white-long grain rice OTHER brown sugar extra virgin olive oil mayonnaise chia seeds quinoa flakes 2 x 185g tin tuna currants sultanas 1 jar cornichons hummus pitted kalamata olives honey rosewater cranberry sauce sesame oil light soy sauce soy sauce dark soy sauce Shaoxing rice wine rice wine vinegar maple syrup green olives preserved mustard cabbage (Sichuan pickle) capers 1 x 400g tin chopped tomatoes 1 x 400ml tin coconut milk tin crab meat kimchi 250ml vegetable stock 250ml chicken stock jar asparagus Dijon mustard anchovies DAIRY & EGGS 2 doz. eggs 1 cottage cheese 250g grated pecorino or parmesan cheese slices milk Greek yoghurt feta 250g halloumi 200g goat's cheese 300g firm tofu grated cheddar grated mozzarella 100g panner cheese 500ml almond milk 300g ricotta

WEEKS 15 & 16:
TO BE PREPARED IN ADVANCE THE PREVIOUS WEEKEND:

Defrost the Zucchini, ham and cheddar muffins

DAY	BREAKFAST	LUNCH	DINNER
MONDAY FAST	Zucchini, ham & cheddar muffin 120 Cal	Thai carrot noodles The skinny diet meals 22 141 Cal	Chicken & risoni soup Food for life, M Bridges 126 243 Cal TOTAL 504 Cal
TUESDAY Vegetarian	Hummus & tomato on rice & quinoa cakes or bread OR Cereal	Soba noodles with Tofu, ginger and sugar snaps 200 Calories	Week 1 Gado gado Week 2 Falafel with tomato & radish salad
WEDNESDAY Pure Protein	Bacon or ham and eggs	Smoked salmon rolls Dukan 114	Ricotta & oregano meatballs Simple 221
THURSDAY Easy & Healthy	Crumpet with fruit, cinnamon & honey	Ricotta, basil & ham wrap 2 small zucchini, 1/4 cup ricotta, 3 rye mountain bread, 75g shaved ham, 1/4 cup fresh basil Toast wraps in sandwich press for about 3 minutes, cut in half to serve. Serves 2 Calories 212	Hot-smoked salmon salad with crunchy pickled cucumber Donna Hay - Life in Balance 152
FRIDAY Pure Protein	Oat bran porridge without fruit with 2 tsp brown sugar	Entremés: cold meat, tuna, salmon, feta, cottage cheese, labneh, baked ricotta, etc.	Chicken with miso, ginger & lime Simple 230
SATURDAY Carbs	Fruit salad	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, grated carrot, capers, cornichons, spring onions, boiled egg, pickled onions and olives. Dress with olive oil and season with pepper.	Week 1 Bestilla - Festive chicken pie The food of Morocco 189 Week 2 Trinxat de Cerdanya - Potato & cabbage Ous al plat - Eggs with sausages & vegetables Fondes 191 & 195
SUNDAY	Whatever you feel like	Rice cakes with avocado and feta Mash the avocado flesh with some crumbled feta and add some pepper and a splash of olive oil. Serve on top of the rice cake.	Week 1 Bestilla leftovers Week 2

WEEKLY SHOPPING LIST – FOR 2 PEOPLE
MEAT & FISH	NUTS & SPICES
FRUIT & VEGETABLES HERBS BREAD & FLOURS	PASTA, RICE & LEGUMES OTHER DAIRY & EGGS

TOMATO CARPACCIO WITH SPRING ONION & GINGER SALSA

There is only one trick to this salad: the tomatoes must be ripe! The rest is easy and it is so delicious, you will want to make it many times. It would be a fantastic side dish to accompany any recipe. It is exceptionally good. INGREDIENTS 3cm piece of ginger, peeled and roughly chopped 3 spring onions, very finely sliced 40ml sunflower or olive oil 2 tsp good quality sherry vinegar 400g (beef) tomatoes (2-3 depending on size) sliced 2mm thick 1 small green chilli, deseeded and finely chopped 1 1/2 Tbsp finely shredded coriander 1 Tbsp olive oil flaked sea salt METHOD: Put the ginger and 1/2 teaspoon of flaked salt into a pestle and mortar and crush to a fine paste. Transfer to a bowl with the spring onions and stir to combine. Put the oil into a small pan and place on a low heat until just warm: you don't want it to heat too much. Pour over the spring onions and add 1 teaspoon of vinegar. Stir together and set aside. Chop the chili and ...

SLOW-BAKED LAMB SHOULDER

This is a lamb recipe that is so delicious you are going to make it more than once. A favourite of friends and family. I like to accompany with a couscous salad with feta and almonds and a yoghurt and bean dip . Recipes in this blog. INGREDIENTS 1.8 - 2.2 kg lamb shoulder, with or without the bone 2 tsp sea salt flakes 8 cloves garlic, roughly chopped 6 sprigs rosemary, stripped and leaves chopped 1 Tbsp black peppercorns 100ml extra virgin olive oil zest and juice of 1 lemon 3 Tbsp dried oregano 100ml white wine vinegar METHOD: Preheat the oven to 150°C (fan-forced). Trim extra fat from lamb. If you using a shoulder with the bone, make small incisions on the skin. Grind the salt, garlic, rosemary and peppercorns in a mortar and pestle or small food processor. Add the olive oil, lemon zest and juice and dried oregano. If using a boned shoulder, open out the lamb. Massage the marinade into the lamb. Make sure it goes into the small incisions. Pla...

TOFU MEATBALL KORMA

Tonight's meal is the Ottolenghi's Korma Feast. Gosh it was delicious 😋 ! I have been super tired with work and haven't felt much like cooking. We have not been eating very well in the last couple of weeks.... But tonight we really had a great meal even though I had to spend hours in the kitchen 🙄 . But it was worth it 😁 . Tofu meatball korma & Spicy berbere ratatouille with Olive oil flatbreads . All made from scratch. Just superb! The tofu meatballs are just amazing. I have leftover tofu and will make a batch and freeze them for another day. I can eat them just with no sauce or any other sauce. They would be lovely with some tomato base sauce or any curry sauce. But even with a side vegetable dish or salad. My husband thought that they were made with mince meat!! Yum yum! Ingredients ½ red onion, thinly sliced (60g) 2 tbsp lemon juice 40g cashews 20g blanched almonds 6 cardamom pods, shells discarded and seeds removed 2 tsp cumin seeds 2 tsp coriande...

THE BEST ONION GRATIN

I love this recipe. I have to stop myself for not eating more than I need. It goes really well as part of a baked dinner. When you try it, you'd want to make it again and again. 😍😋💚 Ingredients 4 medium red onions, peeled and quartered olive oil sea salt & freshly ground black pepper 8 sprigs of fresh thyme, leaves picked 2 cloves of garlic, peeled and sliced a small wineglass of white wine 4 Tbsp crème fraîche 50g gruyère cheese, grated 50g parmesan cheese, grated Preparation Preheat the oven to 200°C. Break the onion quarters apart to give you little 'petals'. Place these in an earthenware oven dish. Drizzle with a couple of glugs of olive oil and a pinch of salt and pepper, and toss in your thyme and garlic. Mix up well, add your white wine. Cover with a double layer of tinfoil, wrap tightly and place in the preheated oven. Bake for 45 minutes, then remove the dish from the oven, take the tinfoil off and pop th...

ROAST CABBAGE WITH PECORINO

This is the first time I cooked this recipe and it is amazing!! We had leftovers and served warmed the following day for lunch with family members and they all wanted the recipe. It is just a very different way to eat cabbage and it is scrumptious. From Ottolenghi's cookbook 'Simple'. INGREDIENTS 120ml olive oil 2 lemons: finely grate the zest to get 2 Tbsp + 1 Tbsp lemon juice 2 garlic cloves, crushed 1 cabbage (sweetheart, pointed cabbage or other), cut lengthways into eighths a small handful of parsley or tarragon leaves, roughly chopped 30g of pecorino or parmesan cheese, shaved salt and black pepper METHOD: Preheat oven to 220°C. In a small bowl or jar, whisk together the oil, lemon zest, garlic, 1/4 tsp salt and a good grind of pepper. Set aside 2 Tbsp. Arrange the cabbage on a parchment-lined tray and brush with the oil mixture. Roast for 20-25 minutes, until the edges are crisp and golden-brown. Transfer the c...

HOMECOOKING WITH TERESA

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