Calorie Deficit – Weight Loss
Goal: Lower calories, nutrient-dense foods, high protein to maintain muscle, moderate carbs, controlled fats.
Shopping List (7 day Plan)
Protein & Dairy
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Chicken breast – 750g (Day 1, 4, 5, 6)
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Lean turkey mince – 300g (Day 4, 6)
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Sliced turkey breast (cooked/deli) – 100g (Day 2)
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Salmon fillets – 250g raw + 100g cooked (~350g total) (Day 1, 5)
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Cod fillet – 150g (Day 3)
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Lean beef strips – 150g (Day 2)
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Lean sirloin steak – 150g (Day 7)
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Tuna tins (in spring water) – 2 tins (~240g drained) (Day 3, 7)
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Eggs – 13 whole + 4 egg whites (Days 2, 3, 4, 6, 7)
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Low-fat Greek yogurt – 550g (Day 2, 4, 7)
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Cottage cheese (low-fat) – 300g (Day 2, 6)
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Feta cheese – 30g (Day 3)
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Protein powder – ~10 scoops (≈300g) (multiple days)
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Milk (semi-skimmed or almond) – ~1.4L (Days 1, 3, 4, 5, 6)
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Protein bar (optional) – 1 (Day 7)
Grains, Rice & Carbs
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Oats – 120g (Day 1, 4, 5)
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Wholemeal wraps – 2 (Day 2, 7)
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Wholemeal bread – 1 slice (Day 7)
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Rice (uncooked) – 225g (Day 1, 5)
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Rice noodles – 75g dry (Day 2)
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Quinoa (dry) – 150g (Day 3, 6)
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Couscous (dry) – 75g (Day 4)
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Sweet potatoes – 300g (Day 1, 6)
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Granola (low sugar) – 30g (Day 2)
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Rice cakes – 7 (Days 1, 3, 4, snacks)
Fruit
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Mixed berries (fresh/frozen) – 100g (Day 1)
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Strawberries – 150g (Day 2, 6)
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Blueberries – 100g (Day 4)
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Raspberries – 50g (Day 4)
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Pineapple chunks – 100g (Day 2)
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Apples – 3 medium (Day 1, 5, 7)
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Bananas – 2 whole + ½ (Day 1, 3, 5)
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Lemon – 1 (Day 1, 3, 4, 7 squeeze juice as needed)
Vegetables & Salad
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Broccoli – 250g (Day 1, 3, 7 mash)
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Green beans – 100g (Day 3)
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Mixed veg (peppers, courgette, onion) – 200g (Day 1, 6)
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Peppers – 2 whole (red & green) (Day 3, 5)
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Onions – 2 small (Day 2, 5)
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Carrots – 100g sticks + 100g roast (~200g) (Day 2, 6)
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Courgette – 2 (Day 1, 4 noodles)
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Spinach – 150g (Day 3, 6)
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Salad leaves – 100g (Day 2, 7)
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Cherry tomatoes – 12 (~200g) (Day 3, 4)
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Cucumber – ½ + 6 slices (~100g) (Day 3, 5)
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Cauliflower (for mash) – 150g (Day 7)
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Avocado – 2 whole (Day 2, 5, 7 optional)
Nuts, Seeds & Spreads
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Almonds (raw) – 30g (Day 1, 7)
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Mixed nuts – 15g (Day 5)
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Chia seeds – 31 tsp (~40g) (Day 1, 6)
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Peanut butter (natural) – 3 tbsp (~45g) (Days 1, 3, 5)
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Almond butter – 1 tsp (~5g) (Day 4)
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Hummus – 2 tbsp (~30g) (Day 3)
Condiments, Oils & Seasonings
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Olive oil – 9 tsp (~45ml) (multiple days)
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Sesame oil – 1 tsp (Day 2)
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Soy sauce – 2 tsp (Day 2, 5)
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Tomato passata – 150g (Day 4)
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Light mayo or Greek yogurt – 1 tsp (Day 2)
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Honey – 2 tsp (Day 2, 6)
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Garlic powder / garlic – pantry
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Paprika, basil, oregano, fajita spice mix – pantry
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Salt & pepper – pantry
