Million Dollar Trainer

Vegetables

  • 3 bags (600g) spinach
  • 6 Broccoli florets
  • Bag frozen peas & corn (stir fry)
  • 4 button mushrooms
  • 1 bag kale
  • 1 cucumber
  • 1 courgette
  • 4 celery stalks
  • 2 sweet potato
  • Naked Lettuce Wraps: 1 Romaine lettuce & any sliced-up veggies you want to wrap up
  • 10 Carrots
  • 3 red bell peppers (capsicum)
  • 5 onion
  • 10 cloves garlic
  • 4 tomato

Fruit Organic if you can run to it.

  • 5 lemons – Morning Mojo & Waldorf Salad. (Grate the lemon skin & keep for the Quinoa Porridge)
  • 4 Avocado
  • 2 Apples
  • Red Grapes

Meat

  • 345g Turkey or 3 Turkey Breasts
  • 1 kg of Beef bones
  • 200g Beef strips
  • 3 Bacon Rashers (Frittata)

Fish & Seafood

  • None

Eggs

  • 11 eggs

Nuts & Seeds

  • Gut Healing Soup: 50g chopped cashews
  • Beef Stir Fry: 1 tbsp sesame seeds
  • Waldorf Salad: 50g chopped walnuts
  • For All Day Smoothie:
    100g almonds
    50g cashews
    2 tbsp sunflower seeds
    2 tbsp chia seeds
  • For Trail Mix #2:
    1/2 cup walnuts
    1/2 cup almonds
    1/2 cup pecans
    1/2 cup pumpkin seeds
    1/2 cup sunflower seeds
    1/4 cup chopped dried apricots
    1/4 cup dried cranberries
    1/4 cup dried unsweetened blueberries
    1/4 cup dried golden raisins

Miscellaneous

  • Almond Butter (100% almonds)
  • Cold-Pressed Coconut Oil
  • Extra Virgin Olive Oil
  • Balsamic Vinegar
  • Rice Wine Vinegar
  • Soy Sauce
  • Oyster Sauce
  • Dijon Mustard
  • Sesame Oil
  • Organic Apple Cider Vinegar with the Mother (available at MDF)
  • Plain Flaxseed or Chia Seed shots
  • Whey Protein powder (optional, available at MDF in single servings or tubs)
  • Beef Broth (if you don’t want to make your own, buy readymade – available at MDF)
  • Manuka Honey
  • Vanilla Extract (NO HFCS)
  • Baking Soda
  • Coconut milk
  • Unsweetened almond milk
  • 170g Fage Greek yoghurt
  • Optional – Cacao (raw, unprocessed)
  • 400g Lentils
  • 400ml MSG-free Vegetable Stock
  • Quinoa
  • Basmati Rice

Fresh Herbs

  • Dill
    Parsley

Spices

  • Sea Salt
  • Freshly Ground Pepper
  • Dried Onion Powder
  • Crushed Garlic
  • Thyme
  • Basil
  • Dried Parsley
  • Cloves (optional for quinoa porridge)
  • Ground Nutmeg
  • Cardamom
  • Ground Ginger
  • Cumin
  • Cayenne or Red Pepper Flakes
  • Oregano
  • Cinnamon
  • Tea & Coffee (only after Wed this week)
  • (Optional) Green Tea or Tulsi (Tulsi Tea stocked at Million Dollar Fitness)
  • (Optional) Coffee NO sweetener allowed. (Use coconut milk or unsweetened almond milk ONLY as creamer)

Supplements

  • Daily Multi Vitamin
  • Omega 3
  • Protein Powder – we stock a full range of tasty low-carb proteins, but anything without Soy is fine.
  • (Optional) Super Greens
    We stock Lean Greens, order online : http://leangreens.com/dee

Notes:
Week 1 Shopping list may cost a little more if you have to stock up on items you don’t already have in your cupboard.
Don’t forget to add in ingredients for Smoothie of your choice on Day 5 and Day 7.

Ladies, you might want to run a quick scan of your shopping list against the weekly plan in case I’ve left anything out!!!