Week 3 is again a Nutrient Boost Week, and after 1 day of it I have to say I again feel it is too much food... As there are some mistakes in the shopping lists on TAM website, and I always have some stuff left over, I create my own lists. Also as I still had some groceries left over from last week (like chicken breast, onions, carrots, etc.), i had to buy less, but still the whole shopping got into 43 Euro - not the cheapest diet on Earth I must say.
My shopping list:
- Pack of kale
- 2 packs of spinach
- 32 apples
- 3 packs blueberries
- 1 kg ground organic turkey meat
- 10 basil leaves
- 30 cloves roasted garlic
- Coriander
- Pack of strawberries
- 23 tomatoes
- Parsley
- Cilantro
- 1 Pack mixed bell peppers, 2 red bell peppers
- 3 English cucumbers
- Fennel seeds
- 1 pack dried blackberries
- 1 small pack red grapes
- 1.4 kg grass-fed ground beef
- 1 jalapeƱo, seeded and minced
- 2 large or 4 small zucchinis, diced
- Pack of celery
- 1 lime
Below you can find a full table of all groceries for each recipe (with transformations for kg) and from it you could create your own shopping list.
Recipe
|
Ingredients
|
Servings
|
How much needed for a
week
|
Power Juice
|
1 bunch of kale, washed and chopped
Handful of spinach
Handful of beets
1⁄2
apple, not peeled
|
1
|
7 bunches of kale
7 handfuls of spinach
7 handful of beets
3.5 apples,
not peeled
|
Blueberry Applesauce
|
4 apples
1⁄2
cup blueberries
Pinch cinnamon
|
1
|
28 apples
3 cups
blueberries
|
Turkey Spinach Crumble
|
1 lb. ground organic turkey
meat (white) thawed
1 cup spinach
5 basil leaves
4 cloves roasted garlic
1⁄2
yellow onion
1 tbsp coriander
Pinch of pepper
|
3
|
1 kg ground organic turkey meat (white) thawed
2 cup spinach
10 basil leaves
14 cloves roasted garlic
1 yellow
onion
2 tbsp coriander
|
Chocolate Pudding
|
1⁄2
cup semisweet
chocolate chips
2 tbsp peeled and cooked chestnuts
1 tbsp unsweetened cocoa powder
4 whole pitted dates (you may substitute prunes or dried
blueberries)
2 tbsp unsweetened coconut flakes
1⁄2
cup water
|
2
|
1.5 cup
semisweet chocolate chips
6 tbsp peeled and cooked chestnuts
3 tbsp unsweetened cocoa powder
12 whole pitted dates (you may substitute prunes or dried
blueberries)
6 tbsp unsweetened coconut flakes
|
Gazpacho
|
1 1⁄2
cup roasted tomatoes
2 tbsp parsley
12 chives
2 tbsp cilantro
Juice of 1⁄2
lemon
2 tbsp rice vinegar
Pinch paprika
Pinch cayenne pepper
Pinch black pepper
1⁄8
red onion
1⁄2
cup mixed bell peppers
1⁄4
English cucumber
|
2
|
4.5 cup
roasted tomatoes
6 tbsp parsley
46 chives
6 tbsp cilantro
Juice of 1.5 lemons
6 tbsp rice vinegar
Pinch paprika
Pinch cayenne pepper
Pinch black pepper
0.5 red onion
1.5 cup
mixed bell peppers
1 English
cucumber
|
Waldorf Salad
|
2 boneless/skinless
chicken breasts
2 pinches cumin
2 tbsp fennel seeds
1⁄2
cup steamed and
shelled chestnuts
3⁄4
cup red grapes
3 tbsp parsley
Juice of 1 lemon
Pinch of fresh ground pepper
|
6
|
2 boneless/skinless chicken breasts
2 pinches cumin
2 tbsp fennel seeds
1⁄2
cup steamed and shelled chestnuts
3⁄4
cup red grapes
3 tbsp parsley
Juice of 1 lemon
|
Chili
|
1 1⁄2
lbs. grass-fed ground beef
3 cups chopped fresh
tomatoes
1⁄2
jalapeƱo, seeded and minced
1 large or 2 small zucchinis, diced
1 red bell pepper, diced
3 tbsp roasted garlic, minced
3 tbsp cumin
2 tbsp paprika
|
3
|
1.4 kg grass-fed ground beef
12 tomatoes
1 jalapeƱo,
seeded and minced
2 large or 4 small zucchinis, diced
2 red bell pepper, diced
6 tbsp roasted garlic, minced
6 tbsp cumin
4 tbsp paprika
|
2 Veggie Snacks a day
|
1 cup spinach
1⁄2
English cucumber
1⁄2
cup carrots
1⁄2
cup celery
Squeeze of lime
|
2
|
3 cup spinach
1.5 English
cucumber
1.5 cup
carrots
1.5 cup celery
1 lime
|
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