Fruit
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Bananas (3–4 medium)
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Avocados (2 medium)
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Lemons (2)
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Strawberries (2–3 cups fresh or frozen)
Vegetables
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Baby spinach (2 bags)
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Lettuce (1 head or bag)
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Tomatoes (4–5 medium)
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Cucumber (2)
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Carrots (3–4 medium)
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Bell peppers (2)
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Onions (3 medium)
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Fresh ginger (small piece)
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Optional: spring onions (for sushi bowls)
Protein & Meat
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Extra-lean beef mince (450–500 g total)
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Chicken breast (400–500 g total)
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Fresh salmon or tuna (300 g)
(or prawns if preferred) -
Chicken sausages (chicken bangers) (2–3)
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Lean deli meat (ham, turkey or chicken) (1 small pack)
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Eggs (1 dozen)
Dairy & Refrigerated
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Low-fat smooth cottage cheese (1 large tub)
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Grated cheese (Gouda, Edam or mozzarella) (200 g)
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Low-fat Greek yoghurt (optional for variations)
Bakery & Grains
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Rolled oats
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Wholewheat or low-carb wraps
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Wholewheat pizza bases or extra wraps
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Sushi rice or jasmine rice
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Marie biscuits (not needed this week)
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No bread required unless for personal extras
Milk & Alternatives
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Unsweetened almond milk
Pantry / Canned / Dry Goods
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Chocolate protein powder
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Vanilla protein powder
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Cocoa powder
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Peanut butter (sugar- and salt-free)
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Honey
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Soy sauce or tamari (low sodium)
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Rice vinegar
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BBQ sauce (sugar-free or reduced sugar)
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Salsa (optional)
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Sesame seeds (optional)
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Nori strips (optional)
Spices, Seeds & Seasoning
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Chia seeds
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Smoked paprika
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Salt
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Black pepper
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Optional: chilli flakes or sriracha
Oils & Cooking
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Baking spray
Optional Vegan Swaps (only if needed)
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Firm tofu
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Cooked lentils
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Plant-based sausages
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Vegan cheese
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Plant-based yoghurt
Optional Extras
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Ice cubes (for shakes)
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Extra wraps for leftovers
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Edamame (for sushi bowl variation)
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Cauliflower rice (lower-carb swap)