Six-Week Nutrition Plan – Week Four

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

• Large potatoes x 2

• Olive oil

• Avocados x 6

• Smoked salmon, optional for toast

• Eggs 36

• Fresh chives

• Spinach, large bag

• Cooked chicken x 110g

• Fresh corriander

• Creamed coconut, grated

• Sliced almonds

• Salsa x 1 jar

• Coconut oil

• Cooked meat 225g

• Mushrooms

• Onions x 3

• Courgette

• peppers x 6

• Red onions x 3

• Thyme

• Garlic

• Tomatoes x 3

• Bananas x 1 bunch

• Almond butter

• Fresh blueberries

• Wanuts

• Chicken sausages x 3

• Sweet potato, medium x 5

• Gluten free sausages x 12

• Chicken breast x 8

• cumin

• Oregano

• Romaine lettuce

• Seabass/firm white fish x 450g

• Lemon x1

• capers, small jar

• Fresh dill

• Brocolli

• cooking apple, large x1

• Cinnamon

• Butternut squash

• Rosemary

• Mince beef/ turkey, 450g

• Oranges x 2

• Cashews

• Rocket, small bag

• Steak, 500g strips

• Coconut aminos

• Sugarsnap peas, small bag

• Balsamic vinegar

• Almond flour

• Shredded coconut

• Savoy cabbage

• Honey, raw

• Lime juice

• Allspice

• Smoked paprika

• Cayenne chilli powder

• Fresh ginger, 2,5cm

• Chicken frumsticks x 12

• Carrots x 6

• Chilli powder

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 – Paleo Avocado Toast

Makes breakfast for 2. Approximate cooking time: About 35 minutes.

Ingredients

• 2 large potatoes

• 1 tsp olive oil

• 2 avocados , sliced

Other topping suggestions, smoked salmon, poached eggs, or bacon.

Instructions

1. Preheat oven to 200°.

2. Line a baking sheet with greaseproof paper.

3. Using a centre point of each potato, slice each potato lengthways into four 1/8 inch planks for a total of 8 slices.

4. Toss with olive oil so that each potato is lightly coated.

5. Place potato slices on lined baking sheet and bake for 30-35 minutes until golden brown.

6. Place avocado slices on toast and mash with a fork, season  with salt & pepper and any other topping you wish.

Lunch – Leftover Shepherds Pie

Dinner – Baked Sea Bass With Capers & Lemon Served With Steamed Brocolli

Makes dinner for two adults. Approximate cooking time: 25 minutes. 

Ingredients

• 2 sprigs fresh dill (dried may be used if fresh dill is unavailable) 

• 450g sea bass fillets (or any firm white fish available) 

• Sea salt

• Freshly ground black pepper1 lemon

• 2 tbs capers, rinsed 

Instructions

1. Preheat oven to 180°.

2. Place sea bass fillets on a grill pan. 

3. Sprinkle the fish with sea salt and freshly ground black pepper. Top with ca- pers and dill sprigs. Cover with fresh lemon slices. 

4. Bake for 10-15 minutes, until fish flakes easily with a fork.

TUESDAY 

Breakfast – Creamy Green Omelette 

Ingredients

• Coconut oil for pan

• 2 handfuls spinach

• 6 eggs

• 2 tbsp creamed coconut, grated

• 8 tbsp chopped fresh coriander

• 110g cooked chicken 

Instructions 

1. Melt coconut in pan over low heat.

2. Add spinach and cook until wilted.

3. While cooking beat eggs in a bowl and stir in grated coconut and fresh coriander.

4. Pour egg mixture over spinach.

5. Allow eggs to cook through, fold in half and serve.

6. Repeat for second omelette.

 Lunch – Fajita Salad

Makes lunch for two. Approximate cooking time: 30 minutes. 

Ingredients 

• 1 tbs coconut oil 

• 1/2 yellow onion, diced 

• 1/2-3/4 lb boneless, skinless chicken breasts 

• 1/2 tsp ground cumin 2 tsp dried oregano 

• Instructions 

• 1/4 tsp sea salt 

• 1 large bell pepper, chopped 

• 1 large head red leaf or romaine lettuce 

• 2 medium tomatoes, diced 

• 1 avocado 

Instructions 

1. Wash and chop onion, bell pepper and tomatoes. 

2. Cut chicken into 1/2” slices. 

3. Heat skillet over medium-high heat. When hot, add coconut oil and onions. Sauté until onions are soft and slightly translucent.  

4. Add chicken, cumin, oregano and sea salt to the onions and continue to cook, stirring often. 

5. Then the chicken has browned, add the peppers and cook until tender. 

6. Meanwhile, wash and shred the lettuce. Divide between two plates.  

7. Top lettuce with chicken fajita mix, tomatoes, and sliced avocado. 

Dinner – Chicken Apple With Roasted Squash, Red Onion & Rosemary 

Makes dinner for two. Can easily be made the night beforehand to bring along to work for a quick lunch. Approximate cooking time: 20 minutes.  

Ingredients  

• 2 boneless, skinless chicken breasts  

• 1/4 tsp sea salt (optional) 

• 1/8 tsp freshly ground black pepper  

• 2 Tts coconut oil 

• 1 large apple 

• 1/2 tsp cinnamon or allspice 

Instructions  

1. Dice chicken breasts. Season with sea salt and freshly ground black pepper. Set aside.  

2. Heat a medium sauté pan over medium-high heat. Add coconut oil when hot.

3. Cook diced chicken until just before fully done (about 150°).

4. Grate apple into pan.

5. Add cinnamon or allspice.

6. Cntinue to cook until chicken is done and apple is tender.

WEDNESDAY

Breakfast – Eggs with Avocado Salsa

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

Ingredients 

• 4 eggs

• 1/2 cup sliced or slivered almonds 

• 1/2 avocado, sliced 

• 4 tbs salsa 

Instructions 

1. Heat non-stick skillet over medium-high heat.

2. Beat eggs in a small bowl, and pour into skillet. 

3. Cook for 1 minute and turn heat to medium-low. Finish cooking (about 2-4 minutes longer). 

4. Top with almonds, avocado and salsa. 

Lunch – Leftover Chicken Apple, Roasted Squash, Red Onion & Rosemary

Dinner – Bun-Less Burgers 

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 25 minutes. 

Ingredients

• 1 lb lean ground beef or turkey 

• 1/2 tsp sea salt

• 1 tsp coconut oil 

• 1/4 tsp freshly ground black pepper 

Instructions

1. Mix meat, sea salt, and freshly ground black pepper together with a fork. Form into 4 burgers.

2. Heat a skillet over medium-high heat and add the oil when hot.

3. Cook the burgers until desired temperature is reached. 

Dinner – Orange, Avocado &  Cashew Salad 

Makes a salad for two adults. Approximate cooking time: 10 minutes. 

Ingredients 

• 2 large oranges, segmented 2 large ripe avocados, diced 1/2 cup cashews

• 3 handfuls spinach, 

• Olive oil 

• Spinach, or watercress 

• Salt and pepper

Instructions

1. Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl and set the remaining juice aside. 

2. Dice both avocados. 

3. Divide the greens up between two plates, and top with oranges, avocados, and cashews. 

4. Add a drizzle of olive oil and any juice left over from the oranges. Season with sea salt and freshly ground black pepper to taste.

THURSDAY

Breakfast – Omelet Muffins 

Makes 8 muffins. Approximate cooking time: 30 minutes. 

Ingredients 

• Coconut oil or paper muffin liners 

• 2 cups diced vegetables (Asparagus, peppers, onions, broccoli work well, but use what’s on hand)

• 2 medium carrots, sliced

• 8 eggs

• 1/8 cup water 

• 8oz cooked meat (ham or sausage) cut or crumbled into small pieces 

Instructions

1. Pre heat oven to 180°. 

2. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1” of water, so they do not scorch while baking. 

3. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. 

4. Pour mixture into the muffin cups. 

5. Bake for 18-20 minutes. 

Lunch – Leftover Bun-less Burger With Salad

Dinner – Stir Fry Beef Salad 

Makes a light dinner for two with leftovers for lunch. Approximate cooking time: 15-20 minutes. 

Ingredients 

• 500g steak, sliced into thin strips 

• 2 tsp coconut oil 

• 1 tbs coconut aminos (tastes like soy sauce) 

• 1/2 onion, sliced 

• 2 bell peppers, sliced 

• Large handful sugar snap peas 

• 2 medium heads lettuce of choice or the equivalent amount of mixed greens 

• Balsamic vinegar 

• Olive oil 

• Sea salt

• Freshly ground black pepper 

Instructions 

1. Heat skillet over medium heat. Add the coconut oil as soon as the pan is hot. 

2. Add sliced onions and sauté until they begin to soften and turn translucent. Stir often.  

3. Turn the heat up slightly and wait about a minute for the pan to heat up. 

4. Add the beef and the coconut aminos, and continue to stir often.  

5. When beef is close to done (however you prefer it) add the bell peppers and peas.  

6. Season with sea salt and freshly ground black pepper if needed.  

7. Serve over chopped lettuce or mixed greens and drizzle with balsamic vinegar and olive oil to taste.

FRIDAY

Breakfast – Summer Vegetable Frittata 

Makes 4 servings. Approximate cooking time: 35 minutes. 

Ingredients 

• 1-1/2 tbs olive or coconut oil 1 courgette, diced 

• 1/2 red bell pepper, diced 

• 1/2 red onion, diced

• 1 tbs fresh thyme

• 1/2 tsp sea salt, divided 

• 1/4 tsp freshly ground black pepper, divided 

• 2 garlic cloves, minced 

• 1 medium tomato, seeded and chopped 

• 9 large eggs 

Instructions

1. Heat coconut oil in a 10" oven-safe skillet over medium heat. When hot, add zucchini, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper, and garlic. 

2. Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally. 

3. Stir in tomato. Cook, uncovered, for 5 minutes more or until liquid evaporates. 

4. Combine eggs and remaining salt and pepper and whisk until frothy. 

5. Pour eggs over vegetable mixture and stir gently. Cover, reduce heat, and cook 15 minutes. 

6. Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set). 

7. Invert onto a plate, slice, and serve warm or cold. 

Lunch – Leftover Beef Stir-Fry Salad

Dinner – Coconut Chicken with Spinach

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 20 minutes. 

Ingredients

• 1 lb boneless, skinless chicken breasts 

• 1/4 tsp sea salt

• 1 egg

• 2 tbs coconut oil 

• 1/2 cup almond flour

• 1/2 cup unsweetened shredded coconut 

• 1 bag spinach

Instructions

1. Mix almond flour, shredded coconut, and sea salt together in a bowl.

2. Beat egg in separate bowl.

3. Dip chicken breast in egg and roll in dry mixture.

4. Heat a frying pan over medium-high heat and add coconut oil when hot. 

5. Pan fry chicken until fully cooked. 

6. Serve with spinach

SATURDAY

Breakfast – Banana Almond Pancakes with Chicken Sausages

Makes breakfast for two. These are fairly low in protein, so we recommend adding some protein to this breakfast. Approximate cooking time: 25 minutes. 

Ingredients 

• 2 bananas

• 1 egg

• 1-2 tbs almond butter 

• Fresh blueberries

• 1/4 cup walnuts, chopped 

• 1 tsp coconut oil 

Instructions 

1. Mash bananas in a bowl. 

2. Add the egg and almond butter, and whisk until well blended. 

3. Heat a large non-stick pan over medium heat along with a small amount of coconut oil. 

4. Pour small discs of batter onto the hot pan (around 3-4” around). They’ll be easier to flip if you keep them from the edges of the pan. 

5. Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its “tackiness” around the edges. 

6. Cook other side slowly over medium heat until fully cooked. 

7. Reapply oil to the pan after each round of pancakes. 

Lunch – Leftover Coconut Chicken

Dinner – Bangers & Mash Served With Savoy Cabbage

Makes dinner for two with leftovers for lunch. Approximate cooking time: 20 minutes.

Ingredients

• 2 tbsp coconut oil, plus some for the pan

• 8 gluten free sausages (10 if feeding a man too)

• 4 medium sweet potatoes

• Salt & pepper to taste

Instructions

1. Melt 1 tsp oil in a saucepan over medium heat. Place sausages in pan and cook for 15 minutes or so, turning frequently.

2. While sausages are cooking, place the potatoes in a pan to boil for about 10 minutes or until soft.

3. When potato is cooked, add oil, salt and pepper and mash until creamy.

4. Serve sausages on the mash and dish up with savoy cabbage, pour the fat from sausages as a gravy.

SUNDAY

Breakfast – Leftover Frittata

Lunch – Leftover Bangers & Mash

Dinner – Sweet & Spicy Chicken With Spicy Carrot Chips

Ingredients for sweet and spicy chicken

• 1 tbsp olive oil

• 1 tbsp raw honey

• Juice of 1 lime

• 1 tsp allspice

• ½ tsp cinnamon

• ½ tsp cumin

• 1 tsp smoked paprika

• 1 tsp cayenne chilli powder

• 1 tsp salt * optional

• 2.5 cm fresh ginger, peeled and chopped

• 1 tsp garlic 

• 12 chicken drumsticks

Instructions

1. Preheat oven to 180°.

2. Mix all ingredients together to form a paste.

3. Fully coat the chicken with the paste and place on a baking sheet, cook for 30-35 minutes.

Ingredients for spicy carrot chips

• 6 large carrots

• ½ tsp chilli powder

• 2-3 garlic cloves

• 2 tbsp coconut oil

• Optional salt and pepper to taste

Instructions

1. Preheat oven to 160°.

2. Slice carrots into chips.

3. In a bowl mix chilli, garlic and oil.

4. Toss carrots in the mixture and spread out flat on a baking sheet.

5. Bake for 20-30 minutes until cooked to your liking.

6. Just before serving season with salt if using and pepper.