Body Transformation

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

It’s only a number!

We are now in week four out of six, and the result of all your hard work is becoming clear.

If you have been sticking to the plan you’re seeing good results and the desire to see it keep happening every week, is a big one. We have given you a lot of information over the past few weeks, some more digestible than others, however all of it important. But how should we be reading some the results we are getting?

Keep on top of your recording of each week.

  1. The daily log?

  2. A record of how your exercise is going. 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 getting 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

  • 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