Week 4 Shopping list

WEEK 4 SHOPPING LIST

PROTEINS

• Chicken breasts: ≈ 2.5 kg (total for wraps, burgers, pizzas & burrito bowls)

• Lean beef mince: ≈ 600 g (for stuffed peppers)

• Beef stew meat: ≈ 700 g

• Eggs: ± 18 large (for pancakes + shakshuka)

• Cottage cheese (fat-free, pasteurised) ± 500 g (topping + pancakes + sauces)

• Greek yoghurt (fat-free or DF alt) ± 300 g

• Light mozzarella cheese ± 150 g (pizza + peppers)

• Protein powder (vanilla or plain) ± 300 g tub

• Tuna (in water) 2 cans (≈ 280 g drained)

VEGETABLES & SALAD

• Mixed veggies (fresh or frozen) 1 large bag (~600 g)

• Bell peppers 6 (3 red, 3 green/yellow)

• Onions – 5 medium (for shakshuka, stew, pizza)

• Garlic – 1 bulb

• Tomatoes – 8 medium (+ 1 tin diced tomatoes for shakshuka)

• Lettuce / spinach: 2 bags (~300 g)

• Cucumber: 2–3 medium

• Broccoli: 1 head (~250 g)

• Sweet potatoes: 4 medium (~600 g)

• Carrots: 3 medium

• Zucchini (optional for stew or pizza) – 2 small

• Fresh herbs (basil, parsley or coriander)

• Lemon: 2 (for dressings and sauces)

FRUIT

• Bananas: 6 (frozen for pancakes & smoothies)

• Pineapple: ½ cup (fresh or tinned for Hawaiian wraps)

• Avocados: 4 medium (for bowls & wraps)

• Berries: 1 bag (frozen or fresh)

• Medjool dates: 6 (optional sweetener for pancakes)

CARBS & GRAINS

• Rolled oats – 1 kg (for pancakes and breakfasts)

• Wholewheat or gluten-free wraps – 6 to 8

• Brown or basmati rice – 1 kg bag (for burrito bowls)

• Wholewheat or GF pasta – 500 g (for tuna pasta)

• Whole-grain bread – 1 loaf (optional side or toast)

PANTRY & CONDIMENTS

• Olive oil – 1 bottle

• Tomato paste – 1 tube

• Low-sodium soy sauce – 1 bottle

• Honey / maple syrup – 1 jar