Protein
- Chicken breasts (± 1.5 kg total → wraps, pasta, kebabs, etc.)
- Lean beef patties or mince (± 500 g total)
- Hake fillets or other white fish (± 300–400 g)
- Eggs (1 dozen)
- Egg whites (optional, for French Toast mix)
- Fat-free cottage cheese (± 500 g tub)
- Light mozzarella cheese (± 200 g block)
- Greek yogurt (fat-free, ± 500 g tub)
- Protein powder (whey or plant-based – ± 200 g needed)
- Optional vegan alternatives: tofu, tempeh, or soy patties
Fresh Produce & Veggies
- Bananas (3–4 medium, for smoothies & snacks)
- Leafy greens (spinach, baby greens – ± 150 g bag)
- Avocados (4–5 medium)
- Tomatoes (6–8 medium = ± 600 g total)
- Lettuce (2 small heads or ± 250 g bag)
- Cucumber (2 medium = ± 200 g each)
- Bell peppers (2–3 mixed colours)
- Red onion (2 medium)
- Garlic (2 whole bulbs or 10 cloves minced)
- Lemon (2 fresh for juice + dressing)
- Lime (1 fresh for burritos)
- Fresh herbs – parsley, basil, thyme (± 1 bunch each)
- Mixed veggies (frozen mix – broccoli, carrots, zucchini, peppers – ± 600 g bag)
- Fresh pineapple (1 small or ½ cup cubed for wraps)
- Berries (fresh or frozen – ± 250 g total)
Carbohydrates & Grains
- Whole-wheat or high-protein bread (1 loaf)
- Whole-wheat wraps (6–8 wraps total)
- Whole-wheat burger buns (2–3)
- Rolled oats (± 300 g pack)
- Dry penne pasta (± 200 g – use GF if needed)
- White or brown rice (± 150 g uncooked)
- Quinoa (± 200 g dry for extra protein options)
Healthy Fats & Seeds
- Nut butter (almond, peanut, macadamia, or sunflower – ± 1 jar)
- Olive oil (± 250 ml bottle)
- Coconut oil or butter (± 200 ml for cooking)
- Coconut cream or light coconut milk (1 small tin – 120 ml used)
- Chia seeds (1 small bag – 10 g used per bowl)
- Ground flaxseed (optional for smoothies or toppings)
Dairy & Plant Milks
- Low-fat cow’s milk or unsweetened almond/oat milk (± 2 L total)
- Low-fat mozzarella (± 200 g block)
- Greek yogurt (fat-free – ± 500 g tub)
- Feta cheese (1 block – pasteurised only)
Pantry Staples & Condiments
- Tomato paste (1 small tin or tube)
- Low-sodium tomato sauce (1 jar)
- Pesto (1 small jar – basil or light version)
- Sweet-chilli sauce (1 small bottle)
- Mayonnaise (light or vegan – 1 small jar)
- Raw honey or maple syrup (1 bottle for oats & breakfast bowls)
- Vanilla essence (1 small bottle)
- Balsamic or vinegar (optional for salads)
Spices & Seasonings
- Salt & black pepper
- Paprika (sweet and/or smoked)
- Garlic powder
- Onion powder
- Cumin
- Ground coriander
- Ground turmeric
- Cinnamon (ground)
- Chili flakes
- Dried oregano
Optional / Boosters
- Medjool dates (1–2 for sweetness in oats or smoothies)
- Protein greens powder (optional for smoothie boosts)
- Raw cacao powder (1 small tin for Chocolate Oats)