78

SHOPPING LIST WEEK 1

CARBOHYDRATES FRUIT Nutmeg 1 bag of brown rice 6 apples Paprika 480g of muesli 12 bananas Turmeric 1 bag of pine nuts 1 punnet of blueberries 8 wholemeal/brown pitta breads 2 lemons OTHER 240g porridge oats 2 mangos Balsamic vinegar 4 jacket potatoes 1 orange Beef stock 1 bag of sunflower seeds 1 large pineapple Corn flour 1 bag of pumpkin seeds 1 punnet of raspberries Chicken stock 9 sweet potatoes Cold-pressed extra 4 organic tortilla wraps VEGETABLES virgin olive oil Wheat biscuits 1 avocado Ginger wine 2 bags of baby spinach Soy sauce DAIRY AND NON-DAIRY 25g black olives Tandoori paste ALTERNATIVES 3 butternut squash Tomato purée 350g low fat cottage cheese/ 5 carrots soft goat’s cheese 2 celery sticks SNACKS 8 eggs 2 courgettes Fruit 40g feta/goat’s cheese 1 cucumber Wholegrain crispbread/ 1 light soft cheese/soft 175g French beans crackers/flat breads goat’s cheese 2 leeks Small bowl of muesli 680ml skimmed/ soya/rice/ 4 lettuces Soya yoghurt oat milk 265g mangetout Nuts (cashew, pine or 2kg soya/plain yoghurt 150g mushrooms occasionally mixed nuts) 1 onion Soya nuts 115g plum tomatoes Seeds (pumpkin or sunflower) FISH 5 red onions 8 anchovy fillets 5 red peppers 4 mackerel fillets FRUIT DRINKS 20 red tomatoes 1 carton fruit juice drink 4 salmon fillets 100g rocket salad 1 pack of smoked salmon 26 spring onions 4 small tuna cans 1 bag of sweet corn 350g tuna steaks 2 yellow peppers MEAT HERBS 4 200g beef steaks Basil 8 chicken breasts Black pepper 400g lean ham Chinese five-spice 8 turkey breasts Coriander 1.4kg rack of veal Cumin Dill Fresh ginger 1 garlic bulb Green chilli Ground coriander Mint

12 weeks Book 1.indb 78 20/03/2014 17:29 95

SHOPPING LIST WEEK 2

CARBOHYDRATES 1 lime Garam masala 75g butter beans 2 mangos 1 garlic bulb 400g cannellini beans 1 orange Ground coriander 50g tinned chickpeas 2 peaches Ground pepper 250g couscous 1 large pineapple Mint 475g kidney beans 1 punnet of raspberries Parsley 490g muesli 1 red chilli 10 new potatoes VEGETABLES Rosemary 1 bag of pine nuts 2 avocados Turmeric 400g pinto beans 4 baby aubergines 8 wholemeal or brown 2 bags of baby spinach OTHER Pitta breads 4 cooked beetroots Balsamic vinegar 320g porridge oats 25g black olives Chicken stock 1 bag of sunflower seeds 175g broccoli Chilli sauce 1 bag of pumpkin seeds 250g cherry tomatoes Cold-pressed extra virgin 8 sweet potatoes 1 butternut squash olive oil 4 bags of wild rice 6 carrots Corn flour 4 celery sticks Dijon mustard DAIRY AND NON-DAIRY 5 courgettes Ginger wine 1 cucumber Muscovado sugar ALTERNATIVES 175g French beans Soy sauce 20 eggs 3 lettuces Sesame oil 40g feta/goat’s cheese 50g mangetout Tandoori paste 1520ml skimmed/soya/rice/ 8 mushrooms Tomato purée oat milk 3 onions Vegetable stock 2kg soya yoghurt 135g plum tomatoes White wine vinegar 2 red onions Wholegrain mustard FISH 8 red peppers 8 anchovy fillets 10 red tomatoes SNACKS 4 plaice fillets 100g rocket salad Fruit 200g (× 4) swordfish 10 spring onions Wholegrain crispbread/crackers 4 small tuna cans 4 shallots Flat breads 750g tuna steaks 1 bag of sweet corn Small bowl of muesli 1 yellow pepper Yoghurt/soya yoghurt MEAT Nuts (cashew, pine or 400g cooked roast beef HERBS occasionally mixed nuts) 6 lamb chops Basil Soya nuts 400g lean ham Black pepper Seeds (pumpkin or sunflower) 8 turkey breasts Cayenne pepper Chilli powder FRUIT DRINKS Chinese five-spice 1 carton fruit juice FRUIT Chives 7 apples Coriander 2 apricots Coriander seeds 6 bananas Cumin 1 punnet of blueberries Fresh ginger 2 lemons

12 weeks Book 1.indb 95 20/03/2014 17:29 114

SHOPPING LIST WEEK 3

CARBOHYDRATES 2 mangos OTHER 1 bag of brown rice 1 melon Balsamic vinegar 240g of muesli 1 punnet of raspberries Beef stock 10 Charlotte potatoes Chicken stock 10 new potatoes VEGETABLES Chinese rice wine 1 bag of pine nuts 2 avocados Cider vinegar 8 wholemeal or brown pitta 115g baby corn Cold-pressed extra virgin breads 4 baby gem lettuce olive oil 560g porridge oats 600g baby spinach Corn flour 1 bag of rice noodles 400g bamboo shoots Dijon mustard 1 bag of sunflower and pumpkin 175g broccoli Plain flour seeds 200g button mushrooms Dark soy sauce 4 organic tortilla wraps 300g cherry tomatoes 115ml red wine 6 sweet potatoes 2 butternut squash Soy sauce Wheat biscuits 8 carrots 400g tinned tomatoes 7 celery sticks Vegetable stock DAIRY AND NON-DAIRY 2 courgettes 115ml white wine 1 cucumber White wine vinegar ALTERNATIVES 3 leeks 12 eggs 3 lettuces 680ml skimmed/soya/rice/ SNACKS 450g mangetout oat milk Fruits 11 onions 1.7kg soya yoghurt Wholegrain crispbread/crackers 225g frozen peas Crackers/flat breads 1 red onion Small bowl of muesli FISH 4 red peppers Yoghurt/soya yoghurt 200g × 4 cod fillets 14 red tomatoes Nuts (cashew, pine or 4 cooked salmon fillets 100g rocket salad occasionally mixed nuts) 4 lemon sole 13 spring onions Soya nuts 175g × 4 tuna steaks 6 yellow peppers Seeds (pumpkin or sunflower) 4 small tins tuna HERBS FRUIT DRINKS MEAT Basil 1 carton fruit juice 800g lean minced beef Black pepper 16 chicken breasts Coriander 800g chicken thigh fillets Cumin 400g lean ham Dill 450g pork fillets Fresh ginger 1 garlic bulb FRUIT 1 lemon thyme sprig 3 apples Nutmeg 2 apricots Parsley 8 bananas Rosemary 1 lemon Turmeric 2 limes 3 oranges

12 weeks Book 1.indb 114 20/03/2014 17:29 132

SHOPPING LIST WEEK 4

CARBOHYDRATES 2 limes Dill 400g baked potatoes 2 mangos Fresh ginger 1 bag of brown rice 1 melon Garam masala 810g kidney beans 1 punnet of raspberries 1 garlic bulb 250g couscous 1 punnet of strawberries Ground fennel 240g of muesli Mint 400g pinto beans VEGETABLES Oregano 400g new potatoes 4 aubergines Parsley 520g porridge oats 2 avocados Red chilli 1 bag of rice noodles 8 asparagus Rosemary 1 bag of sunflower and 500g raw beetroot pumpkin seeds 16 × 25g black olives OTHER 4 organic tortilla wraps 500g cherry tomatoes Balsamic vinegar 1 bag of sesame seeds 2 carrots Chicken stock 8 sweet potatoes 2 celery sticks Chinese rice wine Wheat biscuits 4 courgettes Cold-pressed extra virgin ½ cucumber olive oil DAIRY AND NON-DAIRY 225g French beans Corn flour 250g green beans Dijon mustard ALTERNATIVES 2 lettuces Fish stock 12 eggs 50g mangetout Peanut oil 680ml skimmed/soya/rice/ 7 onions Red wine vinegar oat milk 3 pak choi Sun-dried tomatoes 1.7kg soya yoghurt 4 parsnips Soy sauce 50g frozen peas Brown sugar FISH 115g plum tomatoes 400g tinned tomato paste 8 anchovy fillets 3 red onions Tomato purée 4 × 200g cod fillets 12 spring onions Vegetable stock 4 cooked mackerel fillets 7 red peppers White wine vinegar 4 × 200g tuna steaks 750g red tomatoes 4 small tins tuna 100g rocket salad SNACKS 4 whole trout 200g savoy cabbage Fruit 1 turnip Wholegrain crispbread crackers MEAT 1 yellow pepper Flat breads 4 chicken breasts Small bowl of muesli 1 large whole chicken HERBS Yoghurt/soya yoghurt 400g lean ham Basil Nuts (cashew, pine or 800g lamb chop 1 Bay leaf occasionally mixed nuts) 800g pork fillet Black pepper Soya nuts 4 turkey breasts Black peppercorns Seeds (pumpkin or sunflower) Chilli powder FRUIT Chives FRUIT DRINKS 12 apples Cinnamon 1 carton Fruit juice 8 bananas Coriander 1 punnet of blueberries Coriander seeds 5 lemons Cumin

12 weeks Book 1.indb 132 20/03/2014 17:29 150

SHOPPING LIST WEEK 5

CARBOHYDRATES FRUIT Fresh ginger 6 baking potatoes 7 apples 11 lemongrass stalks 1 bag of brown rice 2 apricots Mint 260g of muesli 9 bananas Oregano 12 new potatoes 1 punnet of blueberries Paprika 480g porridge oats 1 bag of green grapes Parsley 225g yellow split peas 3 lemons 6 peppercorns 200g short grain rice 1 lime Red chilli 1 bag of rice noodles 2 peaches Rosemary 1 bag of sunflower and 1 punnet of raspberries Saffron pumpkin seeds Thyme 4 organic tortilla wraps VEGETABLES 5 sweet potatoes 16 asparagus OTHER Wheat biscuits 4 cooked beetroot Balsamic vinegar 125g frozen broad beans Chicken stock DAIRY AND NON-DAIRY 250g broccoli Chinese rice wine 250g cherry tomatoes Cold-pressed extra virgin ALTERNATIVES olive oil 8 eggs 7 carrots 4 celery sticks Corn flour 150g Greek yoghurt Dijon mustard 50g parmesan cheese/goat’s 1 courgette ½ cucumber Fish sauce cheese Prawn paste 1760ml skimmed/soya/rice/ 3 lettuce 250g mangetout Soy sauce oat milk Brown sugar 2.5kg soya yoghurt 175g mushrooms 8 onions 800g tinned tomatoes 225g frozen peas Tomato purée FISH 200g runner beans Vegetable stock 800g barramundi fillets 1 red onion 115ml white wine 150g calamari 1 green pepper Worcestershire sauce 200g mussels 2 red peppers 600g raw prawns 12 red tomatoes SNACKS 4 poached salmon fillets 150g rocket salad Fruits 4 small tins tuna 150g baby spinach Wholegrain crispbread crackers 400g white fish of your choice 21 spring onions Flat breads 150g sugar snap peas Small bowl of muesli MEAT 1 yellow pepper Yoghurt/soya yoghurt 800g beef fillet Nuts (cashew, pine or 400g cooked roast beef HERBS occasionally mixed nuts) 800g chicken on the bone Basil Soya nuts 4 chicken breasts 3 bay leaves 1 large whole chicken Black pepper FRUIT DRINKS 400g lean ham Coriander 1 carton fruit juice 600g boneless lamb Cumin 6 dill sprigs 1 fennel bulb 1 garlic bulb

12 weeks Book 1.indb 150 20/03/2014 17:29 167

SHOPPING LIST WEEK 6

CARBOHYDRATES FRUIT Ground coriander 1 bag of black beans 7 apples Coriander seeds 1 bag of brown basmati rice 2 apricots Ground cumin seeds 1 bag of brown rice 6 bananas Fresh ginger 1 bag of wild rice 1 punnet of blackberries 2 green chillies 1 tin of chickpeas 1 punnet of blueberries 1 garlic bulb 1 bag of long grain rice 4 lemons Mint 250g of muesli 4 peaches Nutmeg 320g porridge oats 1 large pineapple Paprika 1 bag of rice noodles 1 punnet of raspberries Parsley 1 bag of sunflower seeds 4 red chillies 1 bag of pumpkin seeds Rosemary VEGETABLES Turmeric 4 organic tortilla wraps 1 avocado 1 bag of pine nuts 115g baby corn 8 Maris Piper potatoes 300g baby spinach OTHER 4 sweet potatoes 4 cooked beetroot Balsamic vinegar 225g water chestnuts 12 black olives 150ml coconut milk 8 wholemeal/brown pitta breads 225g broccoli Chicken stock Wheat biscuits 1.4kg butternut squash Chinese rice wine 6 cherry tomatoes Cold-pressed extra virgin DAIRY AND NON-DAIRY 4 carrots olive oil ALTERNATIVES 4 celery sticks Peanut oil 1 cos lettuce Soy sauce 200g feta/goat’s cheese Brown sugar 50g goat’s cheese 1 courgette 2 cucumbers Tahini 17 eggs 800g tinned tomatoes 1.88 litres skimmed/soya/rice/ 1 green pepper 2 leeks Vegetable stock oat milk 115ml white wine 2kg soya yoghurt 2 lettuces 50g mangetout 3 onions SNACKS FISH 8 plum tomatoes Fruit 225g haddock fillets 2 red onions Wholegrain crispbread crackers 225g smoked haddock fillets 3 red peppers Flat breads 700g cooked prawns 8 red tomatoes Small bowl of muesli 4 tinned tuna cans 175g rocket salad Yoghurt/soya yoghurt 225g × 4 white fish 4 shallots Nuts (cashew, pine or 20 spring onions occasionally mixed nuts) MEAT 1 turnip Soya nuts 400g rump beef 3 yellow peppers Seeds (pumpkin or sunflower) 8 chicken breasts 400g lean ham HERBS FRUIT DRINKS 1.5kg leg of lamb Basil 1 carton fruit juice 4 turkey breasts Black pepper Chilli powder Coriander

12 weeks Book 1.indb 167 20/03/2014 17:29 185

SHOPPING LIST WEEK 7

CARBOHYDRATES 1 orange OTHER 1 bag of brown rice 1 large pineapple Balsamic vinegar 12 charlotte potatoes 1 punnet of raspberries Cider vinegar 240g of muesli Cold-pressed extra virgin 560g porridge oats VEGETABLES olive oil 1 bag of rice noodles 100g baby corn Dijon mustard 1 bag of sunflower seeds 3 bags of baby spinach Oyster sauce 1 bag of pumpkin seeds 55g button mushrooms Peanut oil 4 organic tortilla wraps 1 broccoli floret Sesame oil 1 bag of sesame seeds 350g cabbage Soy sauce 5 sweet potatoes 400g cherry tomatoes Tomato purée 4 wholemeal/brown pitta 3 carrots Vegetable stock breads 1 courgette 60ml white wine 225g yellow split peas 2 cucumbers Wheat biscuits 2 fennel bulbs SNACKS 1 green pepper Wholegrain crispbread crackers DAIRY AND NON-DAIRY 4 lettuce Crackers/flat breads 200g mangetout Small bowl of muesli ALTERNATIVES 150g mushrooms 12 eggs Yoghurt/soya yoghurt 6 onions 60g feta/goat’s cheese Nuts (cashew, pine or 2 red onions 680ml skimmed/soya/rice/ occasionally mixed nuts) 4 red peppers oat milk Soya nuts 100g rocket salad 2kg soya yoghurt Seeds (pumpkin or sunflower) 20g snow pea pods 11 spring onions FISH 750g tomatoes FRUIT DRINKS 1 carton fruit juice 200g × 4 barramundi 21 red tomatoes 175g × 4 cod/hake 5 yellow peppers 200g × 4 snapper fillets 4 poached salmon fillets HERBS 4 small tins tuna Basil Black pepper MEAT Cardamom seeds 400g cooked roast beef Chilli powder 12 chicken breasts Chinese five-spice 400g lean ham Cinnamon 1.4kg lamb cutlets Coriander Cumin FRUIT Fresh ginger 3 apples 1 garlic bulb 4 bananas Mint 2 lemons Oregano 2 limes Parsley 2 mangos 1 red chilli 1 melon Rosemary Tarragon

12 weeks Book 1.indb 185 20/03/2014 17:29 201

SHOPPING LIST WEEK 8

CARBOHYDRATES FRUIT Fresh ginger 80g almonds 4 apples 1 garlic bulb 1 bag of brown rice 1 apricot Parsley 1 bag of couscous 8 bananas 2 red chillies 400g kidney beans 1 punnet of blackberries Rosemary 240g of muesli 1 punnet of blueberries 1 bag of pine nuts 3 lemons OTHER 125g new potatoes 2 limes Balsamic vinegar 400g pinto beans 2 mangos Chicken stock 560g porridge oats 1 melon Chinese rice wine 12 potatoes 2 oranges Cold-pressed extra virgin 1 bag of sunflower seeds 1 peach olive oil 1 bag of pumpkin seeds 1 large pineapple Corn flour 8 sweet potatoes 1 punnet of raspberries Dijon mustard 8 wholemeal/brown pitta breads Light soy sauce Wheat biscuits VEGETABLES Peanut oil 2 avocados 60ml red wine DAIRY AND NON-DAIRY 600g baby spinach Sesame oil 25g black olives Soy sauce ALTERNATIVES Brown sugar 12 eggs 75g broccoli 400g tinned tomatoes 20g feta/goat’s cheese 250g cherry tomatoes Tomato purée 50g soft goat’s/low fat cream 3 carrots Vegetable stock cheese 1 celery stick White wine vinegar 880ml skimmed/ soya/rice/oat 1 courgette Wholegrain mustard milk ½ cucumber 1.7kg soya yoghurt 175g French beans 2 leeks SNACKS 3 lettuces Fruit FISH 50g mangetout Wholegrain crispbread crackers 8 anchovy fillets 5 onions Flat breads 4 whole mackerel scaled/gutted 2 parsnips Small bowl of muesli 225g fresh mackerel 115g plum tomatoes Yoghurt/soya yoghurt 800g cooked prawns 3 red onions Nuts (cashew, pine or 4 salmon fillets 4 red peppers occasionally mixed nuts) 1 pack smoked salmon (for four 23 tomatoes Soya nuts people) 100g rocket salad Seeds (pumpkin or sunflower) 1.15kg tuna steaks 1 shallot 4 tinned tuna cans 10 spring onions FRUIT DRINKS 1 carton fruit juice MEAT HERBS 500g lean minced beef Basil 400g cooked roast beef 2 bay leaves 8 chicken breasts Black pepper 400g lean ham Chives 800g leg of lamb Coriander Cumin

12 weeks Book 1.indb 201 20/03/2014 17:29 218

SHOPPING LIST WEEK 9

CARBOHYDRATES 2 oranges OTHER 1 bag of brown rice 2 peaches Balsamic vinegar 1 bag of couscous 1 large pineapple Chicken stock 260g of muesli 1 punnet of raspberries Cider vinegar 560g porridge oats 150ml coconut milk 1 bag of sunflower seeds VEGETABLES Cold-pressed extra virgin 1 bag of pumpkin seeds 16 asparagus spears olive oil 5 sweet potatoes 1 avocado Corn flour 4 wholemeal/brown pitta breads 1 baby gem lettuce Dijon mustard 225g yellow split peas 350g baby spinach Fish sauce 1 bag of wild rice 150g bean sprouts Honey Wheat biscuits 4 cooked beetroots 115ml lemon juice 1.4kg butternut squash 8 wooden skewers DAIRY AND NON-DAIRY 650g cherry tomatoes Soy sauce 5 carrots Tomato purée ALTERNATIVES 2 celery sticks Vegetable stock 12 eggs 1 courgette Worcestershire sauce 2105ml skimmed/soya/rice/ 1½ cucumbers oat milk 3 lettuce 2kg soya yoghurt SNACKS 50g mangetout Fruit 4 onions Wholegrain crispbread crackers FISH 3 red onions Flat breads 6 anchovy fillets 4 red peppers Small bowl of muesli 450g monkfish tails 5 red tomatoes Yoghurt/soya yoghurt 225g raw peeled prawns 100g rocket salad Nuts (cashew, pine or 4 poached salmon fillets 5 shallots occasionally mixed nuts) 200g × 4 salmon steaks 13 spring onions Soya nuts 4 tins of tuna 5 yellow peppers Seeds (pumpkin or sunflower) 800g white fish of your choice HERBS FRUIT DRINKS MEAT Chilli powder 1 carton fruit juice 800g rump beef steak Chives 500g boneless chicken breasts Coriander 8 chicken breasts Ground coriander 400g lean ham Cumin 400g turkey breast Curry powder Fresh ginger FRUIT 1 garlic bulb 8 apples 1 green chilli 2 apricots Mint 6 bananas Nutmeg 1 punnet of blackberries Paprika 1 punnet of blueberries Parsley 4 lemons 1 red chilli 2 limes Rosemary 1 melon Turmeric

12 weeks Book 1.indb 218 20/03/2014 17:29 236

SHOPPING LIST WEEK 10

CARBOHYDRATES 4 lemons Nutmeg 1 bag of brown rice 2 limes Oregano 1 bag of couscous 2 mangos Paprika 240g of muesli 2 oranges Parsley 560g porridge oats 1 peach Rosemary 1 bag of sunflower seeds 1 large pineapple Tarragon 1 bag of pumpkin seeds 1 punnet of raspberries 4 thyme sprigs 4 sweet potatoes 1 watermelon Turmeric 4 organic tortilla wraps 4 wholemeal/brown pitta breads VEGETABLES OTHER 1 bag of wild rice 2 aubergines 150g dried apricots Wheat biscuits 200g baby carrots Balsamic vinegar 4 cooked beetroots Chicken stock DAIRY AND NON-DAIRY 1kg butternut squash Chinese rice wine 24 black olives Cold-pressed extra virgin ALTERNATIVES 4 carrots olive oil 8 eggs 8 celery sticks Dijon mustard 200g ricotta cheese/goat’s 8 courgettes Fish stock cheese 1 cucumber Honey 680ml skimmed/soya/rice/ 175g French beans Light soy sauce oat milk 200g green beans Plain flour 1.5kg soya yoghurt 1 green pepper Soy sauce 2 lettuces Brown sugar FISH 50g mangetout Tabasco sauce 8 anchovy fillets 6 onions 400g tinned tomatoes 350g cod or haddock 200g peas Vegetable stock 4 marlin steaks 4 red onions 350g monkfish 4 red peppers SNACKS 16 large raw prawns 22 red tomatoes Fruit 4 × 200g swordfish steaks 115g baby plum tomatoes Wholegrain crispbread crackers 350g tuna steaks 100g rocket salad Flat breads 4 small tins of tuna 4 shallots Small bowl of muesli 10 spring onions Yoghurt/soya yoghurt MEAT 2 yellow peppers Nuts (cashew, pine or 400g cooked roast beef occasionally mixed nuts) 8 chicken breasts HERBS Soya nuts 400g lean ham Basil Seeds (pumpkin or sunflower) 350g boneless lamb Black pepper 800g rack of lamb Chilli powder FRUIT DRINKS 4 turkey breasts Chives 1 carton fruit juice Cinnamon sticks FRUIT Cumin 6 apples Fresh ginger 1 apricot 1 garlic bulb 8 bananas 1 green chilli 1 punnet of blackberries Mint

12 weeks Book 1.indb 236 20/03/2014 17:29 252

SHOPPING LIST WEEK 11

CARBOHYDRATES 1 melon Mint 1 bag of couscous 2 oranges Paprika 240g of muesli 3 peaches Parsley 560g porridge oats 1 punnet of raspberries 2 red chillies 1 bag of sunflower seeds Thyme 1 bag of pumpkin seeds VEGETABLES Turmeric 225g yellow split peas 1 avocado 5 sweet potatoes 1 baby gem lettuce OTHER 4 organic tortilla wraps 600g baby spinach Balsamic vinegar 4 wholemeal/brown pitta breads 125g broccoli Cider vinegar 1 bag of wild rice 12 button mushrooms Cold-pressed extra virgin Wheat biscuits 3 carrots olive oil 8 celery sticks Dijon mustard DAIRY AND NON-DAIRY 400g cherry tomatoes Fish stock 2 cos lettuce Honey ALTERNATIVES 3 courgettes Plain flour 13 eggs 1 cucumber Dark rum 40g feta/goats cheese 1 fennel bulb 800g tinned tomatoes 280g low fat fromage frais 2 green peppers Tomato purée 680ml skimmed/soya/rice/ 2 leeks Vegetable stock oat milk 2 lettuces 75ml white wine 2kg soya yoghurt 50g mangetout 8 large wild mushrooms SNACKS FISH 335g mushrooms Fruit 8 anchovy fillets 8 onions Wholegrain crispbread crackers 4 halibut steaks 1 red onion Flat breads 200g jumbo raw prawns 5 red peppers Small bowl of muesli 4 poached salmon fillets 18 red tomatoes Yoghurt/soya yoghurt 500g red snapper 100g rocket salad Nuts (cashew, pine or 4 tins of tuna 10 spring onions occasionally mixed nuts) 750g tomatoes Soya nuts MEAT 10 yellow peppers Seeds (pumpkin or sunflower) 8 chicken breasts 8 boneless chicken thighs HERBS FRUIT DRINKS 800g lean braising streaks Basil 1 carton fruit juice 400g lean ham 1 bay leaf 800g lean lamb leg Black pepper Caraway seeds FRUIT Cardamon seeds 6 apples Chives 2 apricot Ground cinnamon 10 bananas Cumin 1 punnet of blackberries Garam masala 4 lemons Fresh ginger 2 limes 1 garlic bulb 3 mangos Marjoram

12 weeks Book 1.indb 252 20/03/2014 17:29 270

SHOPPING LIST WEEK 12

CARBOHYDRATES 2kg lamb shank HERBS 75g brown basmati rice 400g lean ham Basil 50g wholegrain brown barley 2 bay leaves 1 bag of brown rice FRUIT Black pepper 400g kidney beans 8 apples Coriander 525g lentils 2 apricots Ground coriander 25g millet seeds 10 bananas Ground cumin 250g of muesli 1 lime Dill 125g new potatoes 3 lemons 1 garlic bulb 1 bag of pine nuts 1 mango Fresh ginger 400g pinto beans 2 oranges 1 lemongrass stalk 560g porridge oats 2 peaches Nutmeg 3 potatoes 1 large pineapple Oregano 1 bag of sunflower seeds 1 small packet of raisins Paprika 1 bag pumpkin seeds 1 punnet of raspberries Parsley 12 sweet potatoes 1 watermelon 1 red chilli 8 wholemeal or brown Rosemary pitta breads VEGETABLES Turmeric Wheat biscuits 3 avocados 100g baby corn OTHER DAIRY AND NON-DAIRY 3 bags of baby spinach Balsamic vinegar ALTERNATIVES 1.4kg butternut squash Chicken stock 12 eggs 25g black olives 400ml coconut milk 60g feta/goat’s cheese 250g cherry tomatoes Cold-pressed extra virgin 1880ml skimmed/soya/rice/ 5 carrots olive oil oat milk 4 celery sticks Dijon mustard 1.7kg soya yoghurt 3 courgettes Plain flour ½ cucumber 400g tinned plum tomatoes 175g French beans Vegetable stock FISH 3 green peppers 115ml white wine 8 anchovy fillets 2 lettuces White wine vinegar 225g fresh mackerel 50g mangetout 600g monkfish tail 1 marrow 8 king size prawns SNACKS 4 onions 4 rainbow trout Fruit 115g baby plum tomatoes 4 sea bass fillets Wholegrain crispbread crackers 1 red onion 4 pack of smoked salmon Flat breads 5 red peppers 4 small tins tuna Small bowl of muesli 8 red tomatoes 350g tuna steaks Yoghurt/soya yoghurt 100g rocket salad Nuts (cashew, pine or 1 shallot occasionally mixed nuts) MEAT 100g sugar snap peas Soya nuts 4 chicken breasts 10 spring onions Seeds (pumpkin or sunflower) 4 chicken thighs 2 yellow peppers 100g raw chorizo FRUIT DRINKS 100g raw garlic sausage 1 carton fruit juice

12 weeks Book 1.indb 270 20/03/2014 17:29