Six-Week Nutrition Plan – Week Three

SHOPPING LIST

Each week you will find below a list of all the items you need to purchase in order to make every meal in the plan for the whole week.

If you need to substitute any meat or fish for vegetarian alternatives feel free. Try to look at the corresponding protein and fat breakdowns.

If there is anything you really do not like in the ingredients then feel free to change them, however always replace it with a an alternative of similar nutriment make-up.

This first week also has a larder list. These items will see you through most of the six-week programme and may only need replacing once or twice depending upon how liberal you have been.

General

• Almond milk

  1. Apple cider vinegar

  2. Avocado

  3. Bacon

  4. Baking soda

  5. Balsamic vinegar

  6. Bone in beef ribs x 1200g

  7. Butternut Squash

  8. Carrots x 10

  9. Cauliflower x 3

  10. Chicken thighs x 12

  11. Chilli powder

  12. Chives

  13. Chopped tomatoes, tin

  14. Chorizo ring

  15. Cocoa powdre (unsweetned)

  16. Coconut flour

  17. Coconut oil

  18. Cumin

  19. Curry powder

  20. Double cream

  21. Eggs x 26

  22. Fresh basil leaves x 15

  23. Fresh chives

  24. Garlic cloves/Lazy garlic 

  25. Gluten free sausages x 9

  26. Goats cheese 110g

  27. Granulated garlic

  28. Granulated onion

  29. Green salad enough for 4 servings

  30. Ham 250g

  31. Kebab skewers

  32. Lamb diced x 900g

  33. Macadamia nuts

  34. medjool dates x 8

  35. Miced beef 450g

  36. Mixed herbs

  37. Mixed spice

  38. Mozarella 250g

  39. Mushrooms

  40. Olive oil

  41. Olives

  42. Onions x 6

  43. Oregano

  44. Paprika

  45. Pepperoni

  46. Raisins

  47. Raw coconut flakes

  48. Red onions x 4

  49. Red peppers x 10

  50. Rosemary

  51. Sage

  52. Salmon fillets x2 

  53. Smk jar sun-dried tomatoes

  54. Smoked paprika

  55. Spinach

  56. spring onions x 6

  57. stewing beef /lamb 900g

  58. Tomato puree x 2

  59. Tomato sauce

  60. Tomatoes x 4

  61. Tumeric

  62. Turkey/ chicken mince 350g

  63. Walnuts

  Six-week Larder Items

  • Bay leaf

  • Cayenne pepper

  • Chilli powder

  • Chipotle

  • Cinnamon

  • Chopped pecan

  • Chopped walnuts

  • Coconut flour

  • Coconut oil

  • Cumin

  • Fennel seeds

  • Flax seed

  • Hot pepper sauce

  • Lazy garlic

  • Nutmeg

  • Olive oil

  • Onion granules

  • Oregano

  • Pumpkin Seeds

  • Smoked paprika

  • Thyme

MONDAY

Breakfast – Quick-Cook Chive Scrambled Eggs & Bacon

Makes breakfast for two. Approximate cooking time: 8-10 minutes.

Ingredients 

• Coconut oil for the pan

• 4-5 slices bacon

• 6 eggs 

• Handful fresh chives

• 4 spring onions

• ChoppedSalt & pepper to taste

Instructions

1. Melt coconut oil in pan over low heat. Add bacon.

2. While bacon is cooking beat the eggs in a bowl.

3. Add the chives and spring onions.

4. When bacon is cooked remove from pan and add the egg mixture.

5. Stir until scrambled and serve with the bacon.

Lunch – Leftover meatloaf

Dinner – Balsamic braised Short Ribs with Candied Carrots

Makes dinner for 6-8. Approximate cooking time: 4-6 hours.

Ingredients

• 1/8 tsp granulated garlic

• 1/8 tsp granulated onion

• 1/8 tsp sage

• 1/8 tsp paprika

• 1/8 tsp rosemary

• 1200g beef ribs

• 1 tbsp coconut oil

• 1 can tomato sauce

• 1/2 cup balsamic vinegar

• 6 cloves garlic, smashed

• 4 medjool dates, pitted

• Sliced spring onions for garnish (2)

Instructions

1. Rub spice blend into meat.

2. Melt coconut oil in a large pan over med- high heat and sear the ribs for 1-2 mins each side until slightly browned.

3. Prehaet oven to 180°.

4. Place the ribs, tomato sauce, balsamic vinegar, garlic and dates in a large ovenproof dish.

5. Cover an cook for 4-6 hours, until meat is tender.

Candied carrots ingredients

• 8 large carrots

• 4 medjool dates, pitted and chopped

• 2 tbsp coconut oil, meltedSea salt to taste

Candied carrots Instructions

1. Preheat oven to 180°.

2. Place the carrots and dates in an ovenproof dish and top with the melted oil, toss to coat and add salt if you wish.

3. Bake for 20-30 minutes until the carrots are fork tender.

TUESDAY

Breakfast – Breakfast Stir-Fry

Makes breakfast for two. Approximate cooking time: 15 minutes.

Ingredients

• Coconut oil for the pan

• 1 red/white onion, chopped

• 3 tomatoes, chopped

• 350g turkey/chicken mince

• 5 tbsp tomato sauce

• 1 1/2 tsp mixed herbs

• Pepper to taste

Instructions

1. Heat a little coconut in a large frying pan.

2. Add the onions and tomatoes to the pan and stir-fry.

3. Add the turkey/chicken mince and continue to stir-fry for a further 2-3 minutes.

4. Add tomatoe sauce, herbs annd pepper and stir-fry for a further 5 minutes or until meat is cooked.

5. Optional avocado on top and tastes great.

Lunch –Leftover Ribs & Carrot

Dinner – Lightning Lamb Kebabs

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 10 minutes.

Ingredients

• 6 tbsp olive oil

• 4 garlic cloves, finely chopped

• 2 tbsp smoked  paprika

• 2 tsp cumin

• 900g diced lamb

• 8 kebab skewers

• 2 peppers, cut into squares

• 2 red onions, quartered

Instructions

1. Preheat grill to medium heat.

2. Mix olive oil, garlic, paprika, cumin & pepper together to form a paste.

3. Add the paste to the lamb covering evenly.

4. Alternate the lamb and vegetables on the skewers to make kebabs.

5. Place kebabs on grill for 5-10 minutes, turning regularly until cooked to your liking.

6. Serve with a large mixed salad.

*Optional but this tastes even better if marinated overnight.

WEDNESDAY

Breakfast – Scrambled Eggs with Sun-Dried Tomatoes & Chorizo

Makes breakfast for 2. Approximate cooking time: 5 minutes.

Ingredients

• Chorizo ring

• Coconut oil for the pan

• 4 sun-dried tomatoes

• Hot pepper sauce

• 6 eggs, beaten

Instructions

1. Heat a saucepan over medium heat.

2. Add oil and chorizo, stirring frequently so as not to overcook.

3. Add the beaten eggs, keep stiring until scrambled.

4. Cut the sun-dried tomatoes into small pieces and add to eggs.

5. Once all combined serve and enjoy.

Lunch – Leftover Lightning Kebabs

Dinner – Sausage-Stuffed Peppers

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 40 minutes.

Ingredients

• 2 garlic cloves 

• 1 red onion, chopped 

• 1 head of cauliflower, grated

• 6 assorted peppers

• 9 gluten free sausages

• 3 tbsp tomato puree

• 15 fresh basil leaves/2tsp basil

• 1 tsp oregano

• Pepper to taste

Instructions

1. Preheat oven to 180°.

2. Melt coconut oild and add garlic.

3. Add chopped onion and cauliflower, stir-fry for 5 minutes.

4. Whilst cooking remove tops of peppers and remove stalks, seeds and white fleshy parts.

5. Add sausages to mixture, keep stir-frying.

6. Add tomato puree, basil, oregano and pepper.

7. Cook until meat is brownedand onions are soft.

8. Spoon mixture into the peppers and bake in oven for 30 minutes.

THURSDAY

Breakfast – Crunchy Nut Coconut Flakes

Makes breakfast for 2 Preperation time: 3 minutes.

Ingredients

• 6 tbsp toasted coconut flakes

• 4 tbs Walnuts

• 4 tbsp Macadamia nuts

• 2 tsp raisins

• Almond milk, as much as you need

Instructions

1. Combine all ingredients together in a bowl and add almond milk, coconut milk if preferred.

Lunch – Leftover Sausage Stuffed Peppers

Dinner – Butternut Cocoa Chilli

Makes dinner for 2 with leftovers for lunch. Approximate cooking time: 4-6 hours. 

Ingredients

• 3-4 cloves garlic

• 2 tbsp chilli powder

• 2 tbsp cocoa powder

• 1 tbsp ground cinnamon

• 1 tbsp smoked paprika

• 1 tsp chipotle powder

• 1 tsp ground cumin

• 2 tsp salt and pepper 

• 1 can chopped tomatoes

• 2Tbsp coconut oil

• 900g stewing beef

• 2 cups butternut squash cubed

• 2 peppers 

• 1 large onion

Instructions

1. Preheat oven to 180°.

2. In a bowl mix the garlic, chilli powder,cocoa powder, cinnamon,smoked paprika ,chipotle, cumin, saly and pepper with the tomatoes.

3. Place the oil, meat, squash, peppers, onion, and seasoned tomatoes in a large ovenproof dish. Break up the meat and stir to distribute ingredients.

4. Cover an place in the oven and cook for 4-6 hours.

A slow cooker will be good also if you have one.

FRIDAY

Breakfast – Western Omlette

Makes breakfast for two. Add a spoonful of salsa for more flavour. Approximate cooking time: 25 minutes.

Ingredients

• 4 eggs

• 1 tsp coconut oil

• 1/2 yellow onion, diced

• 1 bell pepper, diced

• 1 medium tomato, diced

• 1 cup spinach

• 250g ham, cooked and diced

• Sea salt and fresh ground black pepper to taste

Instructions

1. Wash and chop vegetables. Set aside.

2. Crack eggs into small bowl and beat well. Set aside.

3. Heat non-stick pan over medium heat. When hot, add coconut oil to pan.

4. Pour half of the beaten eggs into the skillet and coat the bottom of the pan. When the egg has partially set, scrape the edges and tip the pan so that the uncooked egg at the top can spread to the hot cooking surface of the skillet.

5. Immediately after, add half of the vegetables and ham to one half of the omelet and continue to cook until the egg is almost fully set.

6. Using a spatula, fold the empty half over top of the ham and veggies. Cook for 2 minutes longer, then serve.

7. Repeat the process with the remaining ingredients to make the second omelet.

Lunch – Leftover  Chili

Dinner – Cauliflower Pizza

Makes dinner for 2 with leftovers for lunch. Approximate cooking time: 45-50 minutes. Serve with green salad.

Ingredients

• Large cauliflower, grated

• 2 eggs

• 225g mozarella

• 1/2 tsp garlic powder

• Tomato sauce for pizza topping 

• 110g goats cheese

• 1/4 green pepper

• 1/2 red pepper

• 4-6 chestnut mushrooms

• Pepperoni

• 5-6 green olives, sliced

Instructions

1. Preheat oven to 180°.

2. Grate the cauliflower and steam until soft, leave to cool slightly.

3. Beat eggs, finely chop mozarella. In a blender mix cauliflower, mozarella, eggs and any seasoning at medium speed until a dough like paste forms.

4. Top a baking sheet with parchment paper and add a little olive oil tpo prevent sticking. Add pizza dough and spread out to form a circle. The base should be about 1 cm thick.

5. Place in the oven and bake for 20-25 minutes until cooked through and golden brown around edges. Remove from oven and flip to cook underside for a further 10 minutes.

6. Add tomato sauce and toppings of choice.

7. Place back in oven and cook for 10-15 minutes until the cheese has melted.

SATURDAY

Breakfast – Pumpkin Pancakes

Makes breakfast for two. Approximate cooking time: 20minutes.

Ingredients

• 4 large eggs

• 1/2 cup tinned pumpkin

• 2 Tbsp pure maple syrup

• 1 tsp vanilla extract

• 1 tsp cinnamon

• 1 tsp mixed spice

• 1/2 tsp baking soda

• Pinch sea salt

• 2 Tbsp coconut flour or 3 Tbsp almond flour

• 1 Tbsp coconut oil

• Ground cinnamon and sliced bananas for serving

Instructions

1. In a large mixing bowl, whisk together eggs,maple syrup, pumpkin and vanilla extract. Sift in cinnamon,mixed spice, baking soda and salt into wet ingredients and stir together until smooth. Stir well and let batter rest to thicken (10 mins).

2. Melt coconut oil in a large frying pan over medium heat, pour the melted oil into the mixtureand stir to combine.

3. Grease the pan over low-medium heat. Spoon the batter into the pan to make pancakes of your desired size. When a few bubbles appear on the top, flip pancakes once to finish cooking.

4. Repeat until all batter has gone.

5. Serve with cinnamon and sliced bananas.

Lunch – Leftover Cauliflower Pizza

Dinner – Chicken Vindaloo

Serves 2 with leftover for lunch. Approximate cooking time: 40 minutes.

Serve with cauliflower rice.

Ingredients

• 12 chicken thighs

• 4 cloves of garlic/ lazy garlic is fine.

• 2 Tbsp curry powder 

• 2 tsp cumin

• 2 tsp tumeric

• 2 tsp pepper

• 2 tsp ground corriander 

• 2 tsp chilli powder

• 1 onion, sliced

• 250 ml apple cider vinegar

• 1 Tbsp coconut oil

• 1 large cauliflower

• Splash of cream

• Chives

• Salt and pepper to taste

Instructions

1. Place chicken thighs, garlic, onions, spices, vinegar and salt to a large saucepan and cover with water.

2. Bring to the boil and simmer for 40 minutes or until the liquid has reduced and the chicken is tender.

3. Allow 10 minutes before end of cook time to prepare cauliflower rice.

4. In a large saucepan heat oil over low heat.

5. Add cauliflower, cream and chives to pan and stir fry.

6. Stir constantly to stop cauliflower from burning.

7. After 5 minutes, taste to check consistency add salt and peoper and serve as soon as soft enough.

SUNDAY

Breakfast – Parsley Salmon and Poached Eggs

Cooks breakfast for 2. Approximate cooking time: 10 minutes.

Ingredients

• 2 salmon fillets

• 2 tsp parsley

• 4 large handfuls of spinach

• 4 eggs

• 2 tbsp apple cider vinegar

• Salt and pepper to taste

Instructions

1. Bring water in a steamer to a simmer, cover salmon in parsley and place in the steamer, leaving room for spinach later.

2. While salmon is cooking, poach the egg.

3. When eggs are poaching (about 3-5 mins) add spinach to the steamer.

4. When eggs are cooked, place them on a plate, add the cooked salmon and spinach.

Lunch – Leftover chicken vindaloo

Dinner – Primal Shepherds Pie

Makes dinner for 2 with leftovers for lunch. Approximate cooking time: 40-50 minutes.

Ingredients

• Coconut oil for the pan

• 450g. mminced beef

• 2 onions, chopped

• 2 carrots, sliced

• 3 cloves garlic

• 1 tbsp fresh rosemary

• 1 tbsp fresh thyme

• 2 tsp smoked paprika

• 2 heaped Tbsp tomato puree

• Salt and pepper to taste

Instructions

1. Preheat oven to 180°.

2. Heat oil in pan and add mince, onions, carrots and garlic to brown.

3. Once the onion and carrot have softened and started to brown mix in herbs, smoked paprika, tomato puree, salt and pepper. Let it heat for another 5 minutes.

4. While cooking make the cauliflower mash.

Ingredients

• 1 large cauliflower

• 1 tbsp coconut oil

• 2 tbsp double cream

• Salt and pepper to taste

Instructions

1. Steam cauliflower until soft about 4-5 mimnutes.

2. Place in a bowl and add the cream and oil, season with salt and pepper.

3. Mash until mixture is a smooth and creamy consistency.

4. Place on top of the mixture and pop in oven for 30-40 minutes until nicely browned.