Body Transformation

WEEK THREE / SHOPPING LIST MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

You are in the flow now, let's keep it going!

Your third shop will be a breeze. Through the door and straight to what you need. No looking around, you’re in and out in a fraction of the time.

You should now be settled into a new routine. The portion sizes will seem right. The fact that there are no chips is not worrying you anymore and aren't you getting any cravings for dairy, in particular, cheese?

We hope you are still keeping track of your success.

  1. The daily log?

  2. A record of your exercise ghoing. What and when?

  3. Have to taken a second set of photos yet? Can you see a difference in this weeks photos?

  4. Take those measurements again and see what has been happening and shout out your results.

It may be gettign easier, however, we are still here to help. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

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