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!!!