Shopping List (7 Day Plan)

Protein & Dairy

• Chicken breast – 1kg (Days 1, 3, 4, 6)

• Turkey mince (lean) – 400g (Day 4, 6)

• Sliced turkey breast (deli) – 150g (Day 2)

• Salmon fillets – 400g (Day 1, 5)

• Cod fillet – 200g (Day 3)

• Lean beef mince – 300g (Day 5)

• Sirloin steak – 200g (Day 7)

• Tuna tins – 3 tins (~360g drained) (Day 3, 7)

• Eggs – 16 whole + 6 egg whites (Days 2, 3, 4, 6, 7)

• Low-fat Greek yogurt – 700g (Day 2, 4, 7)

• Cottage cheese – 400g (Day 2, 6)

• Mozzarella (light) – 80g (Day 5 pizza)

• Protein powder – 12 scoops (~360g, multiple days)

• Milk (semi-skimmed or almond) – ~2L (Days 1, 3, 4, 5, 6)

• Protein bars – 2 (Days 5, 7 optional)

Carbs

• Oats – 180g (Day 1, 4, 5)

• Wholemeal wraps – 3 (Day 2, 7)

• Wholemeal bread – 2 slices (Day 6, 7)

• Rice (uncooked) – 350g (Day 1, 3, 5)

• Sweet potatoes – 500g (Day 1, 6)

• Quinoa – 200g (Day 3, 6)

• Couscous – 100g (Day 4)

• Wholemeal pasta – 150g (Day 5)

• Granola – 50g (Day 2, 4)

• Rice cakes – 8 (snacks)

Fruit

• Mixed berries – 150g (Day 1 smoothie)

• Strawberries – 200g (Day 2, 6)

• Blueberries – 150g (Day 4)

• Raspberries – 100g (Day 4)

• Pineapple – 150g (Day 2, 6)

• Apples – 4 (Day 1, 5, 7 snacks)

• Bananas – 3 (Day 1, 3, 5)

• Oranges – 2 (Day 4, 7)

• Lemon – 2 (for seasoning)