12 Weeks Book 1.Indb 78 20/03/2014 17:29 95
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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