Shoppinglist week 2 ( for 1 person, quantites are based on a female. For males take ½ more)
Vegetables and fruit
• 3 avocados
• bush of carrots
• humus
• frozen vegtables ( 500 gram)
• 2 sweet potatoes
• 500gr champignons
• 2 cucumbers
• 1,5 apples
• 1 garlic
• 1 broccoli
• 4 tomatoes
• 1 kg of lettuce
• 2 unions or spring unions
• 1 cauliflower
• 8 oranges
• 4 chicories
• 200 gram Italian vegetables (either pre-prepped, or combine a bell pepper, leek and courgettes)
• 2 courgettes
• bush of basil
• 1 banana
Protein
• 13 eggs
• 200gram chicken/ smoked chicken
• 200gram white fish
• 500 ml yoghurt
• 300gram ground meat
• 50 gram smoked salmon
• 1 steak
Cupboard
• Long lasting milk
• Rice crackers
• Cinnamon
• Coconut shavings
• Mixed nuts ( no salt)
• Seeds
• 1 tin of peeled tomato’s
• Italian herbs
• Paprika powder
• Honey
Breakfast
Cinnamon shake
• 1 scoop of wey proetein
• 200 ml milk
• 1 el nuts/ peanut butter
• 1⁄2 avocado
• Teaspoon Cinnamon
• Add water to your liking
Mix it up in a blender. If its very cold outside, you can heat it up!
Lunch
Eastern frittata of saterday of week 1
Snack
3 carrots and 2 el humus to dip
Dinner
200 gram cooked vegetables, 100 gram backed sweet potato, 2 boiled eggs.
Breakfast
Another Cinnamon Proteïne-shake
1 scoop of wey protein
200 ml milk
1 el seeds
2 el cocunot shavings
1⁄2 apple
1 carrot
1 teaspoon cinnamon
Add water to your liking
Lunch
100 gram backed chiken filet or smoked chicken 1⁄2 avocado, piece of cucumber and 1 carrot, 1 tomato, and a hand full of nuts
Snack
Half an apple with some peunutbutter and a boiled egg.
Dinner
200 gram boiled cauliflower, 2 boiled eggs , salad of lettuce, tomato, oniun and cucumber.
Breakfast
4 risecrackers, with humus and 2 boiled eggs, and sliced tomato.
Lunch
Same as yesterday
Dinner
Same as yesterday
I hope you are busy with week 1, and I will be posting the rest of week 2 before the end of this week. If you have any questions, please ask.
