WEEK 8 Shopping list

WEEK 8 SHOPPING LIST

PROTEIN

  • Chicken breast fillets – 8 small fillets (±800g total)

  • Lean steak (sirloin or rump) – 500g

  • Extra-lean beef mince (5%) – 600g

  • Tuna in brine – 4 small cans

  • Lean ham – 8 slices

  • Eggs – 8 eggs

  • Chocolate protein powder – 4 scoops total (approx. 120–140g depending on brand)

DAIRY / DAIRY ALTERNATIVES

  • Low-fat smooth cottage cheese – 1 large tub (±750g–1kg to be safe)

  • Reduced-fat mozzarella or gouda – 80g

  • Unsweetened almond milk – 2 litres

GRAINS & CARBS

  • Rolled oats – 2 cups (approx. 180–200g)

  • Wholewheat or low-carb wraps – 4 wraps

  • Basmati or brown rice (dry) – 1 cup dry (makes 2 cups cooked)

  • Canned black beans – 1 can

  • Canned chopped tomatoes – 1 can

  • Corn kernels – 1 small can

VEGETABLES

  • Baby spinach – 2 bags (±200–250g total)

  • Rocket – 2 bags

  • Bell peppers – 3 medium

  • Mushrooms – 2 cups (±250g)

  • Tomatoes (for slicing) – 3–4

  • Cherry tomatoes – 1 punnet

  • Cucumber – 1 large

  • Grated carrot – 1–2 whole carrots

  • Red onion – 1

  • Brown onion – 2 medium

  • Garlic – 1 bulb

  • Lettuce or mixed salad leaves – 1 large bag

  • Fresh coriander – 1 small bunch

  • Lime – 2

HEALTHY FATS / EXTRAS

  • Natural or sugar-free peanut butter – 1 small jar

  • Olive oil or spray – 1 bottle

  • Dark chocolate chips – small pack

  • Honey or maple syrup (optional)

SPICES & PANTRY (if you don’t already have)

  • Smoked paprika

  • Ground cumin

  • Chilli powder

  • Salt

  • Black pepper

  • Cocoa powder

  • Mustard

  • Balsamic glaze (optional)

  • Low-fat mayonnaise (optional)

Optional Add-Ons

  • Avocado (2 small)

  • Pickles or capers

  • Extra mushrooms (if doing leaner swaps)