1 WEEK MEAL PLAN SHOPPING

LIST
-

Oats 500 gr
Low fat milk 500ml
4 Berry (mix) 1 cup = 100
grams only Blueberries
Almond butter
Celery 1 cup = 100 gr & carrot
1 cup = 128 gr
Brown rice
Chicken breast 520 g (6 meals)
240 g feta cheese (6 meals)
Fresh salad mix in pack 2
Banana 2
165 g lean beef
Quinoa 340 gr (2 meals)
5 cup green veggie; broccoli,
spinach, etc
Rye bread 8
Eggs 6
30 gr spinach 1 cup
1 cup tomato = 200 gr
Whole-wheat wraps
Homemade tzatziki
65 gr lamb

Sweet potato 1 (2 meals)

Margarine
800 gr low-fat yoghurt
1 cup cucumber = 150 gr
Vermicelli noodles
Sereh
Mushroom 250 gr
2 cups chopped mixed fruit
salad
160 gr turkey (2 meals)
Almonds 20gr
Muesli
Avocado
Lemon
100 gr tuna can drained
2 medium mango
Beans and peas
Kale 67 gr
1/2 cup watermelon = 76 gr
1 pear
Rice wraps
150 gr salmon
Chives (bieslook)
Paprika cup = 87.5 gr

Salad dressing:

Olive oil, same amount of red wine vinegar, splash of balsamic vinegar, salt,
pepper, garlic powder, onion powder, dried oregano or basil. I put all of this in
a small container, shake, and pour!