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