PROTEIN
-
Chicken breast – 900 g
-
600 g (2× Butter Chicken dinners)
-
300 g (Hawaiian pizza)
-
-
Extra-lean beef mince (5%) – 300 g
-
Lean chicken sausages – 2 sausages
-
Eggs – 10 eggs
-
4 (muffins ×2 batches)
-
4 (English breakfasts ×2)
-
2 egg whites (burgers – use 1–2 extra eggs)
-
-
Ham slices – ±150–200 g
-
Vanilla protein powder – 2 scoops
BREAD / GRAINS / CARBS
-
Rolled oats – 3 cups (±270 g)
-
Wholewheat bread – 1 loaf
-
Wholewheat burger buns – 2 buns
-
Wholewheat or low-carb wraps – 4 wraps
-
Basmati rice (uncooked) – 1 cup (±200 g dry)
VEGETABLES
-
Carrots – 2 cups grated (±2–3 medium carrots)
-
Mushrooms – 2 cups sliced (±250 g)
-
Tomatoes
-
4–5 whole (breakfast + sandwiches)
-
1 can chopped tomatoes (400 g)
-
-
Red onion – 2 medium
-
Brown onion – 2 small
-
Garlic – 2 cloves
-
Lettuce – 1 small head
-
Pickles – 1 jar
Optional garnish:
-
Fresh coriander
FRUIT
-
Frozen mango – 1 cup
-
Frozen pineapple – 1½ cups
-
Fresh pineapple pieces (for pizza) – 1 cup drained
-
1 lemon or lime
DAIRY / FRIDGE
-
Low-fat smooth cottage cheese – ±300 g tub
-
Light Greek yoghurt – small tub (4 tbsp total needed)
-
Grated mozzarella (reduced fat) – 80 g
-
Unsweetened almond milk – 1 litre
CANNED / PACKED
-
Light coconut milk – 1 can
-
Chia seeds – small pack
-
Maple syrup – small bottle
-
Honey – small bottle
SPICES / PANTRY
-
Cinnamon
-
Baking powder
-
Vanilla essence
-
Garam masala
-
Mild curry powder
-
Paprika
-
Salt
-
Black pepper
-
Mustard
-
Baking spray / cooking spray