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8-Week Program - Week 1 Shopping List-Omni-Winter
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Shopping List - Week 1
Pantry
Fresh Produce
Frozen Produce
Dairy + Eggs
10mL apple cider vinegar
1 tablespoons (20mL) coconut oil
125mL extra virgin olive oil
45mL tablespoon tamari
20mL fish sauce
650ml coconut milk
125ml vegetable stock
1 teaspoon Dijon mustard
2 teaspoons wholegrain mustard
1 1/2 tbsp red curry paste
1/4 cup korma pasta (Look for one that has<2g sugar per 100g.)
8 slices sourdough bread (You can usegluten-free if you prefer.)
1 cup dried macaroni
1 1/2 cups rolled oats
1 cup uncooked quinoa
1/2 cup gluten-free plain flour (You can useregular plain flour if you prefer.)
1 tablespoon plain flour (You can usegluten-free flour if you prefer.)
1/4 cup shredded coconut
1 1/2 teaspoons cinnamon
1/4 tsp cayenne pepper
1 1/2 tsp curry powder
3/4 teaspoon vanilla powder (or 1 1/2teaspoons of vanilla extract).
sea salt
freshly ground black pepper
2 lemons
1 lime
1 bunch kale
6 cups (180g) baby spinach leaves
2 cups (60g) rocket leaves
2 cups (60g) mixed leaves
8 leaves of fresh sage (You can use 1teaspoon dried sage if you prefer.)
1 small head iceberg, cos or butter lettuce(You will need about 1/2 head. Feel free toswap with 2 cups of mixed leaves instead.)
1 bunch coriander
1 bunch flat-leaf parsley
1 small (100g) Lebanese cucumber
1 large (375g) head of broccoli (You need 1small head (250g) and 1/2 small head(125g))
100g snow peas
5 zucchinis (3 small (100g each), 1 medium(150g) and 1 large (200g))
1 small (150g) leek
100g green beans
1 small avocado
2 small (120g) red apples
250g (1/4 small) white cabbage
1 small (170g) red capsicum
2 large (600g each) sweet potatoes(kumara)
1.15kg jap or kent pumpkin (You can useany variety.)
2 small (100g each) carrots
1 long red chilli
6 cloves garlic
2cm piece of ginger
3 small (100g each) brown onions
1/2 cup kalamata olives
3/4 cup frozen peas 1 1/2 cups frozen mixed berries
1 egg
55g butter
750ml full-fat milk
50g cheddar cheese
40g parmesan cheese
185g full-fat natural or Greek yoghurt
Nuts + Seeds
Meat + Seafood
750ml full-fat milk
100g buffalo mozzarella
185g full-fat natural or Greek yoghurt
3/4 cup almonds
1/2 cup almond meal
1 tablespoon pine nuts
2 teaspoons tahini
3 teaspoons chia seeds
120g bacon rashers
350g beef mince
300g pork tenderloin
4 good-quality sausages (pork, lamb, beefor chicken)
300g firm white fish fillets (We like usingmahi mahi.)