WEEK 1, 5, 9, 13 - SHOPPING LIST Remember to check your supplies before you buy any food to reduce any possible wastage! FRUIT AND VEGETABLES 1 x apple 2 x avocadoes 3 x bananas 250g x mixed berries or berries of your choice if you have any left these can be used as a snack 80g broccoli 3 x carrots 4 x celeries 1 x 335g bag of cherry tomatoes 1 x courgette 1 x iceberg lettuce (remaining can be added to any meal) 2 x kiwi 4 x lemons 60g button mushrooms 2 x red onions 2 x red peppers 1 x small bag of spinach (fresh or frozen). This is only used in 1 recipe so it may be better to buy frozen. If you buy fresh use any spinach left over in any recipes you wish to. 1 x spring onion 4 x sweet potatoes 2 x white onions 2 x yellow peppers Half a cucumber Small bag of beansprouts. You only need a small amount in 1 recipe so the rest can be used as a snack or added to other meals as you wish MEAT AND FISH It may be cheaper to buy these in bulk and freeze the remainder as you will need these meats & fish throughout the programme. Just remember to check what you need each day so you can defrost the food properly. 1 x chicken breast 2 x diced chicken breasts 1 x rump steak 1 x salmon fillet 2 x diced turkey breasts 1 x pork medallion DAIRY AND EGGS 1 box of 6 free range eggs 20g feta cheese (the smallest you may be able to get is 100g so you can have the rest as a snack within the first 3 days or add to other meals as you wish) 1 x 500g greek yogurt(if you have any left this can be used as a snack) TINS/CARTONS 1 x tin of mixed beans 1 x tin of chickpeas 2 x 400g tin of chopped tomatoes 1 x 300ml carton of coconut water SEASONING AND FLAVOURING 1 x jar of basil optional as included in recipes but not essential 1 x jar of coriander optional as included in recipes but not essential 1 x jar of chilli flakes 1 packet of Kallo Vegetable Stock Cubes 1 x whole garlic 1 x small piece of ginger 1 x small bottle of soy 1 x bottle of chipotle chilli sauce Black pepper GRAIN/SEEDS etc 1 x 150g packet of linseed 1 x 500g packet porridge oats 1 x 300g packet of quinoa 1 x 250g packet of red lentils 1 x packet of rye bread (use granary, pitta s or bagels if unable to get rye bread) 1 x 1kg bag of short grain brown rice MISCELLANEOUS 1 x bag of desiccated coconut 1 x jar of organic honey 1 x packet of mixed nuts use these wherever a nut is needed in a recipe or you can use your favourite nut as long as not salted or flavoured Virgin Olive Oil
WEEK 1, 5, 9, 13 - RECIPE INGREDIENTS If there are any meals this week you do not like, you can swap these for any of the recipes in the Eatwell section of the website. In case you do wish to swap any meals we have listed below the recipes on this week s menu plan, along with their ingredients so you can work out how to amend your shopping list. DAY 1 BREAKFAST - BREAKFAST ROUGHIE 40g porridge oats 50g mixed berries 10g desiccated coconut 30g linseeds 330ml coconut water LUNCH - AVOCADO AND TOMATO ON RYE 8 cherry tomatoes Pinch of chilli flakes Juice of half a lemon DINNER - FETA, SPINACH AND MUSHROOM OMELETTE 2 eggs 30g button mushrooms 2 handfuls of spinach 20g of feta cheese 1 tsp virgin olive oil DAY 2 BREAKFAST - YOGURT AND NUT BOWL 4 tablespoons of Greek Yogurt 10g linseeds 30g mixed nuts LUNCH - VEGETABLE AND LENTIL SOUP 1 tablespoon virgin olive oil 1 medium carrot Half small onion 2 handfuls of baby spinach 1 can diced tomatoes 1 vegetable stock cube 50g red lentils DINNER - RUMP STEAK, SWEET POTATO, APPLE AND CHILLI 1 rump steak 1 apple Half a lemon 2 pinches of chilli Half red pepper 2 tablespoons of virgin olive oil DAY 3 BREAKFAST - FRUIT AND QUINOA 45g quinoa 30g mixed nuts 50g of blueberries (or berries of your choice) 1 banana 1 kiwi Half a lemon 30g of Greek Yogurt LUNCH - CHICKEN ON RYE 1 diced chicken breast 1 slice rye bread DINNER - STUFFED PEPPERS 45g quinoa Half red onion Half red pepper 1 clove of garlic 1 yellow pepper
DAY 4 BREAKFAST - BANANA, YOGURT AND OAT SMOOTHIE 1 banana 40g porridge oats 1 teaspoon of honey 3 tablespoons of Greek Yogurt LUNCH - QUINOA TABBOULEH 5 cherry tomatoes Half an onion 1 stick of celery Half a cucumber Half a lemon Half a yellow pepper 40g quinoa DAY 5 BREAKFAST - FRUITY PORRIDGE 40g of plain porridge oats 15g linseeds 10ml of honey 10g of desiccated coconut 50g of mixed berries LUNCH - THE BEST CHICKEN SALAD 1 diced chicken breast 2 celery sticks Third of an iceberg lettuce Approx 6 cherry tomatoes 30g linseed DINNER - LEMON PORK WITH ROASTED VEGETABLES 1 pork medallion Half lemon, for juice and zest Half red onion Half courgette 80g broccoli 30g button mushrooms DINNER - SOY, GINGER AND SPRING ONION SALMON 50g of brown rice 40g beansprouts 1 pinch of black pepper 1 lemon 1 spring onion Dash of soy sauce 5g of ginger 1 salmon fillet 2 pinches of corriander DAY 6 BREAKFAST - FRUIT AND QUINOA 45g quinoa 30g mixed nuts 50g blueberries (or berries of your choice) 1 banana 1 kiwi Half of a lemon 30g of Greek Yogurt LUNCH - TURKEY, CHICKPEA AND TOMATO SALAD 1 diced turkey breast Half a tin of chickpeas Approx 6 cherry tomatoes Half a avocado Quarter iceberg lettuce, cut into size pieces of your choice DINNER - CHICKEN BAKE Half a white onion 1 clove of garlic 200g tinned chopped tomatoes Half courgette 2 pinches of basil 1 chicken breast
DAY 7 BREAKFAST - PERFECT SCRAMBLED EGGS 2 eggs Pinch of black pepper LUNCH - QUINOA AND TURKEY SALAD 45g quinoa 1 diced turkey breast 1 small red onion 4 or 5 cherry tomatoes Half a yellow pepper DINNER - 3 BEAN CHILLI 1 stick of celery 10ml of Chipotle Chilli Hot Sauce 1 tin of chopped tomatoes 50g of brown rice 100g of mixed beans 1 tin of mixed beans The above list will also allow you to check the supplies you already have in your cupboards so you know whether to restock items or not.
WEEK 2, 6, 10 - SHOPPING LIST Remember to check your supplies before you buy any food to reduce any possible wastage! FRUIT AND VEGETABLES 2 x apples 2 x avocadoes 250g x mixed berries or berries of your choice if you have any left these can be used as a snack 6 x carrots 2 x celeries 1 x 355g bag of cherry tomatoes 1 x courgette 1 x iceberg lettuce 2 x lemons 1 x lime 75g x mangetout 3 new potatoes 1 x red onion 1 x red pepper 1 x bag of spinach (fresh or frozen) only need this if you bought fresh the previous week. If you buy fresh use any spinach left over in any recipes you wish to. 5 x spring onions 30g x sugarsnap peas 3 x sweet potatoes 2 x white onion 1 x yellow pepper 1/2 cucumber MEAT AND FISH It may be cheaper to buy these in bulk and freeze the remainder as you will need these meats & fish throughout the programme. Just remember to check what you need each day so you can defrost the food properly. 2 x chicken breast 2 x diced chicken breast 1 x cod fillet 1 x 100g minced beef 1 x rump steak 1 x (skin-on) sea bass fillet 1 x diced turkey breast DAIRY AND EGGS 15g créme fråiche 150g feta cheese (the smallest you may be able to get is 100g so you can have the rest as a snack within the first 3 days or add to other meals as you wish) 1 x 500g greek yogurt pot 30g x ricotta cheese TINS/CARTONS 1 x chickpeas tin 2 x 400g tinned chopped tomato 1 x 300ml carton of coconut water SEASONING AND FLAVOURING 1 x jar of cinnamon 1 x whole fresh garlic 1 x jar of smoked paprika 1 x jar/packet of thai green curry paste 1 x balsamic vinegar this is used in one recipe however you can add this as a dressing to any other meals if you wish GRAIN/SEEDS etc 1 x packet of rye bread/granary bread (if you bought granary bread you may not need to replace this yet) 1 x buckwheat (use quinoa in the recipe if you cannot find buckwheat) MISCELLANEOUS 1 x packet of mixed nuts
WEEK 2, 6, 10 - RECIPE INGREDIENTS If there are any meals this week you do not like, you can swap these for any of the recipes in the Eatwell section of the website. In case you do wish to swap any meals we have listed below the recipes on this week s menu plan, along with their ingredients so you can work out how to amend your shopping list. DAY 1 BREAKFAST - APPLE OATMEAL 40g porridge oats 1 small apple Half a teaspoon of ground cinnamon Honey to taste LUNCH - FETA OPEN SANDWICH 50g feta cheese Approx 5 cherry tomatoes DINNER - BALSMAIC GLAZED STEAK WITH SWEET POTATO AND CHERRY TOMATOES 150g of sweet potato 2 spring onion 50g of feta cheese 1 tsp creme fraiche 10ml of 1 rump steak 1 pinch of black pepper 4 cherry tomatoes 10ml of Balsamic vinegar 1 pinch of chilli flakes DAY 2 BREAKFAST - QUINOA AND NUTS 45g of quinoa 30g of mixed nuts 30g if linseeds LUNCH - CHICKEN AND RED LENTIL SALAD 40g red lentils Half a yellow pepper Quarter iceberg lettuce 1 diced chicken breast 1 celery stick Half a lime DINNER - SEABASS ON THE ROCKS 3 new potatoes Pinch of black pepper 10g sugarsnap peas 1 Seabass fillet, skin on 30g of ricotta cheese 1 spring onion DAY 3 BREAKFAST - YOGURT AND NUT BOWL 4 tablespoons of Greek Yogurt 10g linseeds 30g mixed seeds LUNCH - CHICKEN ON RYE 100g of diced chicken breast DINNER - BEEF CHILLI 100g beef mince Half white onion Chipotle Chilli Paste Half tin of chopped tomatoes 75g mangetout 50g brown rice
DAY 4 BREAKFAST - APPLE PIE OATMEAL 40g porridge oats 1 small apple Half a teaspoon of ground cinnamon Honey to taste LUNCH - VEGETABLE SOUP Half a white onion 1 celery 30g of chickpeas 4 cherry tomatoes 1 handful of spinach DINNER - LENTIL AND SWEET POTATO SOUP 1 tablespoon olive oil Half red onion 1 tablespoon medium curry powder or thai green curry 50g of red lentils 1 vegetable stock cube 200g can of chopped tomatoes 200g can chickpeas, drained DAY 5 BREAKFAST - YOGURT AND NUT BOWL 4 tablespoons of Greek Yogurt 10g linseeds 30g mixed seeds LUNCH - CHUNKY GUACAMOLE ON RYE 1 ripe avocado 4 cherry tomatoes Pinch of chilli flakes Juice of half a lemon DINNER - TRAY BAKED PIRI PIRI CHICKEN 2 pinches of chilli flakes 2 pinches of paprika Half a yellow pepper Half a red onion 1 tablespoon virgin oil Half a lemon 1 chicken breast 50g brown rice DAY 6 BREAKFAST - QUINOA AND NUTS 45g of quinoa 30g mixed nuts 30g linseeds LUNCH - QUINOA SALAD 45g of quinoa Half a lime Third of an iceberg lettuce Quarter of cucumber 2 spring onions 30g mixed nuts DINNER - LEMON-BAKED CHICKEN BREAST 100g of buckwheat Half of vegetable stock cube Pinch of black pepper 1 lemon A few handfuls of lettuce 1 chicken breast DAY 7 BREAKFAST -BREAKFAST ROUGHIE 40g porridge oats 50g of mixed berries 10g of desiccated coconut 30g of linseeds 330ml coconut water LUNCH - TURKEY AND AVOCADO RYE SANDWICH 100g of diced cooked turkey breast DINNER - BAKED COD WITH LEMON AND OLIVE OIL 1 cod fillet Half a lemon 1 tablespoon olive oil 1 pinch of paprika 1 courgette 50g brown rice Remember to check your supplies before you buy any food to reduce possible wastage!
WEEK 3, 7, 11 - SHOPPING LIST Remember to check your supplies before you buy any food to reduce any possible wastage! FRUIT AND VEGETABLES 250g x mixed berries or berries of your choice if you have any left these can be used as a snack 1 x lemon 1 x lime 2 x avocadoes 3 x carrots 2 x celery sticks 1 x courgette 1 x 335g bag of cherry tomatoes 1 x gem lettuce 1 x iceberg lettuce 3 x parsnips 1 x red onion 2 red peppers 2 x yellow peppers 40g sugar snap peas 2 x sweet potatoes Small bag of beansprouts. You only need a small amount in 1 recipe so the rest can be used as a snack or added to other meals as you wish 1 x white onion 2 x spring onions MEAT AND FISH 5 x diced chicken breasts 100g x cooked prawns (you may only be able to get a 300g frozen bag you can use the remainder for week 2- please check package for instructions) 100g x minced beef 1 sea bass fillet 50g smoked salmon (the smallest you may be able to get is 100g so the remainder can be frozen used for next week - please check package for instructions) 1 x diced turkey breast DAIRY AND EGGS 50g x feta cheese (the smallest you may be able to get is 100g so you can have the rest as a snack within first 3 days!) 500g greek yogurt (if you have any left this can be used as a snack) 1 x box of 6 free range eggs TINS/CARTONS 1 x tin of mixed beans 1 x tin of chickpeas 2 x 400g tin of chopped tomatoes SEASONING AND FLAVOURING 1 x jar of curry powder 1 x whole garlic 1 packet of Kallo vegetable stock cubes 1 small piece of ginger GRAIN/SEEDS etc 1 x 150g linseeds 1 x 500g porridge oats 1 x 300g bag of quinoa 1 x 250g red lentils 1 x 375g rice noodles 1 x 1kg bag of brown rice 1 x packet of rye bread/granary bread (if you bought granary bread you may not need to replace this yet) MISCELLANEOUS 1 x bag of dessicated coconut
WEEK 3, 7, 11 - SHOPPING LIST If there are any meals this week you do not like, you can swap these for any of the recipes in the Eatwell section of the website. In case you do wish to swap any meals we have listed below the recipes on this week s menu plan, along with their ingredients so you can work out how to amend your shopping list. DAY 1 BREAKFAST - WARM MUSELI 40g oats 30g linseeds 1 tablespoon of desicatted coconut Pinch of cinnamon 50g of berries LUNCH - FETA OPEN SANDWICH 50g feta cheese Approx 5 cherry tomatoes DINNER - SPICY VEGETABLE AND BEEF CASSEROLE Half an onion 1 parsnip Half a courgette 1 tablespoon of curry powder 1 tin of chopped tomatoes 1 vegetable stock cube 100g of minced beef 1 tablespoon of greek yogurt DAY 2 BREAKFAST -BREAKFAST PARFAIT 3 tbsp of greek yogurt 50g of berries 30g linseeds LUNCH - CURRIED PARSNIP SOUP 2 parsnips Half an onion Half a tbsp curry powder 1 vegetable stock cube DINNER - CHICKEN AND RED LENTIL SALAD 40g red lentils Half a yellow pepper Quarter iceburg lettuce 1 diced chicken breast 1 celery stick Half a lime DAY 3 BREAKFAST -PERFECT SCRAMBLED EGGS 2 eggs Pinch if black pepper LUNCH -TURKEY, CHICKPEA AND TOMATO SALAD 100g diced chicken breast Half an tin of chickpeas 6 cherry tomatoes Quarter iceberg lettuce DINNER -SEABASS WITH RICE NOODLES 1 seabass fillet 40g sugarsnap peas 1 small piece of ginger (depends on taste) 2 spring onions 30g beansprouts 10ml 50g rice noodles
DAY 4 BREAKFAST - WARM MUSELI 40g oats 30g linseeds 1 tablespoon of dessicated coconut Pinch of cinnamon 50g of berries LUNCH - CHICKEN GEMS 1 diced chicken breast 2 tbsp of greek yogurt 1 pinch of chilli flakes 6 gem leaves Half a lime DINNER - WARM VEGETABLE QUINOA & PRAWN SALAD 45g of quinoa 100g cooked prawns 10ml of Half a red onion Half a yellow pepper Half a courgette Half a lemon DAY 5 BREAKFAST -BREAKFAST PARFAIT 3 tbsp of greek yogurt 50g of berries 30g linseeds LUNCH - SMOKED SALMON AND AVOCADO STACK Half a avocado 50g of smoked salmon Pinch of chilli flakes DINNER - CORONATION CHICKEN 100g diced chicken breast 6 cherry tomatoes Quarter iceberg lettuce CORONATION SAUCE: 2 heaped tsp of natural greek yogurt Half a lemon 1 tbsp of curry powder DAY 6 BREAKFAST - WARM MUSELI 40g oats 30g linseeds 1 tbsp of dessicatted coconut Pinch of cinnamon 50g of berries LUNCH - CHICKEN COBB SALAD 100g diced chicken breast Approx 6 cherry tomatoes Quarter iceberg lettuce 2 eggs DINNER - STUFFED YELLOW PEPPERS 45g of quinoa 200ml of water Hald red onion 1 yellow pepper 10ml DAY 7 BREAKFAST - PERFECT SCRAMBLED EGGS 2 eggs 10ml of Pinch of black pepper LUNCH - CHICKEN ON RYE 100g diced chicken breast DINNER - MIXED BEEN CHILLI 1 celery stick 10ml of Chipolte Chilli Hot Sauce 1 tin of chopped tomatoes 50g brown rice 10ml 1 tin of mixed beans Remember to check your supplies before you buy any food to reduce possible wastage!
WEEK 4, 8, 12 - SHOPPING LIST Remember to check your supplies before you buy any food to reduce any possible wastage! FRUIT AND VEGETABLES 3 x bananas 1 x lemon 4 x spring onion 2 x avocadoes 3 x carrots 3 x celery sticks 1 x courgette 1 x 335g bag of cherry tomatoes 1 x gem lettuce 1 x iceberg lettuce 2 x parsnips 2 x white onion 2 red peppers 1 x sweet potato 1 x red onion 1 x yellow pepper Small bag of beansprouts. You only need a small amount in 1 recipe so the rest can be used as a snack or added to other meals as you wish TINS/CARTONS 1 x tin of mixed beans 1 x tin of chickpeas 2 x 400g tin of chopped tomatoes 100ml coconut milk 1 x small tin of tuna SEASONING AND FLAVOURING 1 x whole garlic 1 piece of ginger GRAIN/SEEDS etc Check your supplies before you buy more of these 1 x 150g linseeds 1 x packet of rye bread/granary bread (if you bought granary bread you may not need to replace this yet) MISCELLANEOUS MEAT AND FISH 1 x Packet of mixed nuts 1 x Small pot of Hummus 1 x chicken breast 3 x diced chicken breasts 200g x cooked prawns 1 x rump steak 1 x salmon fillet 50g smoked salmon 1 x diced turkey breast DAIRY AND EGGS 50g x feta cheese (the smallest you may be able to get is 100g so you can have the rest as a snack within first 3 days!) 500g greek yogurt (if you have any left this can be used as a snack)
WEEK 4, 8, 12 - RECIPE INGREDIENTS If there are any meals this week you do not like, you can swap these for any of the recipes in the Eatwell section of the website. In case you do wish to swap any meals we have listed below the recipes on this week s menu plan, along with their ingredients so you can work out how to amend your shopping list. DAY 1 BREAKFAST - CREAMY COCONUT & CINNAMON NUTS 4 tablespoons of greek yogurt 2 pinches of cinnamon 30g mixed nuts 1 tablespoon desicatted coconut LUNCH - FETA & TOMATO OPEN SANDWICH 50g feta cheese Approx 5 cherry tomatoes DINNER - PRAWN & QUINOA SALAD 45g quinoa 100g cooked prawns 2 teaspoons of virgin olive oil Third iceberg lettuce 200ml of water DAY 2 BREAKFAST - QUINOA AND NUTS 45g of quinoa 200ml of water 30g of mixed nuts 30g of linseeds LUNCH - TURKEY ON RYE SANDWICH 100g diced cooked turkey breast 2 tablespoons of hummus DINNER - CHICKEN THAI CURRY 10ml Half a white onion Half a tin of chickpeas 100g diced chicken breast 1 tablespoon of Thai green curry paste 100ml of coconut milk 1 spring onion 50g of brown rice DAY 3 BREAKFAST - BANANA PORRIDGE 40g of plain porridge oats 1 banana 330ml of water 30g of linseeds Pinch of cinnamon LUNCH - CURRIED PARSNIP SOUP 2 parsnips Half an onion 10ml Half a tablespoon curry powder 250ml water 1 vegetable stock cube DINNER - ORIENTAL STEAK WRAPS 10ml of 1 rump steak 10g of crushed cashew nuts 10ml of soy sauce Pinch of chilli flakes 4 gem lettuce leaves
DAY 4 BREAKFAST - BANANA, YOGURT & OAT SMOOTHIE 1 banana 40g porridge oats 1 teaspoon of honey 3 tablespoons of greek yogurt 250ml water or if you prefer creamy, add a little more yogurt LUNCH - CHICKPEA & TUNA SALAD Half a tin of chickpeas 1 tin tuna 2 tablespoons of hummus Third of iceberg lettuce DINNER - CHICKEN BAKE 10ml Half a white onion 1 clove of garlic 200g of tinned tomatoes Half courgette 2 pinches of basil 1 chicken breast DAY 5 BREAKFAST - CREAMY COCONUT & CINNAMON NUTS 4 tablespoons of greek yogurt 2 pinches of cinnamon 30g of mixed nuts 1 tablespoon desiccated coconut LUNCH - SMOKED SALMON & AVOCADO STACK 50g of smoked salmon Pinch of chilli flakes DINNER - CHICKEN PAELLA 10ml Half a white onion 1 diced chicken breast 2 pinches of paprika 50g brown rice 6 tomatoes 250ml water 1 vegetable stock cube Pinch of chilli flakes 100g cooked cocktail prawns 2 spring onions DAY 6 BREAKFAST - BANANA PORRIDGE 40g of plain porridge oats 1 banana 330ml of water 30g of linseeds Pinch of cinnamon LUNCH - AVOCADO & TOMATO ON RYE 8 cherry tomatoes Pinch of chilli flakes Juice of half a lemon DINNER - MIXED BEAN CHILLI 1 celery 10ml of Chipolte Chilli Hot Sauce 1 tin of chopped tomatoes 50g of brown rice 10ml 1 tin of mixed beans
DAY 7 BREAKFAST - NUTTY QUINOA 45g of quinoa 200ml of water 10g of almonds 10g of chopped walnuts 10g of mixed seeds 10ml of honey LUNCH - THE BEST CHICKEN SALAD 150g of diced chicken breast 2 celery sticks Third iceberg lettuce Approx 6 cherry tomatoes 10ml of 30g of linseed DINNER - SOY, GINGER AND SPRING ONION SALMON 500ml of water 50g of brown rice 40g of beansprouts Pinch of black pepper 1 lemon 1 spring onion Dash of soy sauce 5g of ginger 1 salmon fillet 2 pinches of corriander 10ml Remember to check your supplies before you buy any food to reduce possible wastage!