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Monday, March 5, 2012

Week 3 Shopping list

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
12 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
12 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
12 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

12 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
12 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 12 cup roasted tomatoes
2 tbsp parsley
12 chives
2 tbsp cilantro
Juice of 12 lemon
2 tbsp rice vinegar
Pinch paprika
Pinch cayenne pepper
Pinch black pepper
18 red onion
12 cup mixed bell peppers
14 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
12 cup steamed and
shelled chestnuts
34 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
12 cup steamed and shelled chestnuts
34 cup red grapes
3 tbsp parsley
Juice of 1 lemon
Chili

1 12 lbs. grass-fed ground beef
3 cups chopped fresh
tomatoes
12 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
12 English cucumber
12 cup carrots
12 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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