Six-Week Nutrition Plan – Week Five

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

• 12 bone in skin on chicken thighs

• 250g cooked ham

• 500g mince

• 500g pork mince

• 750g beef mince

• Apple cider vinegar

• Avocado x 2

• Bacon x 2 packs

• Baking soda

• Bananas x 1 bunch

• Blueberries

• Carrots x 2

• Cauliflower x 2

• Celery stalks x 2

• Chicken sausages x 5

• Chilli flakes

• Chipotle powder

• Chopped walnuts

• Chorizo x2

• Cinnamon

• Coconut aminos

• Coconut flour

• Coconut milk

• Coconut oil

• Courgettes x 5

• Crushed pecans

• Cumin

• Eggs x 23

• Fennel seeds

• Fresh coriander

• Fresh olives

• Garlic

• Gluten free mustard

• Gluten free oats

• Gluten free sausages x 5

• Granulated garlic

• Granulated onions

• Green chillies x 3

• Green salad

• Lemon juice

• Lemon x 1

• Mango

• Maple syrup

• Olive oil

• Onions x 5

• Peppers x 4

• Pork mince x 450g

• Portobello mushroom/shitake

• Red onions x 2

• Rocket x 1 pack

• Salmon fillets x 4

• Smoked paprika

• Spinach x 1 pack

• Spring onions x 1 bunch

• Steaks x 3

• Tapioca flour

• Tinned tomatoes

• Tomato puree

• Tomato sauce organic

• Tomato x 1

• Unsweetened coconut

• Vanilla extract

MONDAY

Breakfast – Tomato Chorizo and Eggs

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

Ingredients

• 1 tbsp olive oil

• 1 chorizo, sliced

• 4 spring onions

• 1 tin chopped tomatoes

• 4 eggs

• Pinch chilli flakes

Instructions

1. Heat oil in a large frying pan.

2. Add chorizo, chilli flakes and spring onions and fry for about 2 minutes stirring regularly.

3. Pour in tomatoes and bring to the boil, then simmer for a minute.

4. Reduce heat to medium and spoon 4 dips for eggs.

5. Crack an egg in each dip and place a lid on top and simmer for 5-6 minutes or until the whites are cooked but yolk still runny.

Lunch – Leftover sweet & Spicy Chicken With Spicy Carrots

Dinner – Grilled Steak With Peppers & Onions

Makes dinner for two with leftovers for lunch. Approximate cooking time 15 minutes.

Ingredients

• 3 cloves garlic

• 3 steaks of choice

• 1 tbsp coconut oil

• 1 onion, chopped

• 1 pepper, chopped

•  Fresh coriander to garnish

Instructions

1. Preheat grill to medium-high heat.

2. Massage garlic and pepper if desired into steak.

3. Grill for 5 mins each side set aside to rest.

4. In a large pan over med-high heat melt the coconut oil, add the onion and peppers and sauté until soft and lightly browned on the edges.

5. Slice steak on an angle against the grain. Serve over the onion and peppers and garnish with coriander.

TUESDAY

Breakfast – Sausage Stir-Fry

Makes breakfast for two adults. Approximate cooking time: 10-12 minutes. 

Ingredients

• 1tsp coconut oil 

• 226g sliced 

• 1/2 yellow onion, diced

• 4 cups of spinach 

Instructions

1. Heat a skillet over medium heat and add coconut oil when hot. 

2. Add diced onions and sauté until slightly translucent.

3. Add sausage and cook until browned, tossing frequently.

4. Add spinach, reduce heat to medium-low, and cover. 

5. Serve when spinach has wilted.

Lunch – leftover Grilled Steak With Peppers & Onions

Dinner – Chorizo Meatballs With Fake Mash

Makes 2 dozen meatballs so plenty for leftovers for lunch. Approximate cooking time: 30 minutes.

Ingredients

• 900g pork mince

• 4 tbsp chorizo blend (2 tbsp chipotle powder,2 tbsp smoked paprika, 1 ½ tbsp granulated onion, 1 ½ tbsp granulated garlic, 1 ½ tsp sea salt, 1 tsp pepper)

• 2 tbsp apple cider vinegar

• 2 cloves garlic

• 2 small onions, finely diced

• ¼ cup fresh coriander to garnish

• 1 head cauliflower

• 4 tbsp coconut oil

• Pinch of salt, pepper, sage and rosemary

Instructions

1. Preheat oven to 180°.

2. In a bowl mix together the pork, chorizo mix vinegar, garlic and onion with your hands until mix is even throughout.

3. Form into 2 dozen meatballs about the size of golf balls, place in an ovenproof dish.

4. Bake for 30 minutes or until cooked right through.

5. While cooking cur the cauliflower into 2 inch pieces and steam until fork tender.

6. Drain and pop into a blender along with the coconut oil and spices and blend until creamy.

WEDNESDAY

Breakfast – Omelette With Ham, Olives & Peppers

Makes breakfast for two. Approximate cooking time: 5 minutes

Ingredients

• 5 eggs

• 250g cooked ham

• Handful olives, halved

• Pepper

• Salt and pepper to taste

• Hot pepper sauce

• 2 tsp coconut oil

Instructions

1. In a bowl beat all eggs together, add salt and pepper.

2. Melt coconut oil in pan once nice and hot.

3. When the oil is hot add ½ the eggs and cover the whole pan.

4. Flip over and add the ham olives, hot sauce and pepper.

5. Fold in half and enjoy.

Lunch – Leftover Chorizo Meatballs & Mash

Dinner – Six Minute Salmon Bowl

Makes dinner for two with leftovers for lunch. Approximate cooking time: 6-8 minutes.

Ingredients

• 4 salmon fillets

• Pinch of salt, pepper, oregano, granulated garlic, granulated onion, rosemary and turmeric

• 4 cups rocket

• Cauliflower rice

• 1 lemon, halved

• 2 tbsp coconut aminos

• 1 avocado

• ½ mango

Instructions

1. Turn oven on and pop an ovenproof dish in to pre heat.

2. Pat dry salmon with kitchen towel. Lightly season the skin side with salt and pepper and the other side generously with the rest of spices mixed together.

3. Place the salmon in the preheated dish and sear for 2 minutes. Then place under the grill for 4 minutes until the salmon is opaque in the centre or cooked to your liking.

4. Serve the salmon over a bed of rocket and cauliflower rice. Squeeze some fresh lemon over the fish.

5. Dress the bowls with coconut aminos and top with avocado slices and mango slices.

THURSDAY

Breakfast - Chorizo Scrambled Eggs

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

Ingredients

• 1 tbs coconut oil 

• 1/2 onion, diced 

• 1 chorizo, sliced

• 4 eggs

• Salt and pepper

• Hot pepper sauce

Instructions

1. Over medium-high heat, sauté the onions and chorizo in coconut oil until the chorizo gets crispy around the edges and the onion turns slightly translucent. 

2. Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper. 

3. Pour the eggs into the pan with the crispy chorizo and translucent onions. 

4. Scramble the eggs softly until cooked. 

5. Top with hot sauce. 

Lunch – Leftover 6 Minute Salmon Bowls

Dinner – Mustard Glazed Chicken With Stuffed Courgette

Makes dinner for two with leftovers for lunch. Approximate cooking time: 45 minutes.

Ingredients

• 1/4 cup coconut oil, melted

• 2 tbsp gluten free mustard

• ½ tsp sage

• ½ tsp sea salt

• Few pinches pepper

• 12 bone in, skin on chicken thighs

• 2 large Courgettes

• ¼ cup chopped onion

• ¼ cup portobello / shitake mushroom1/4 cup tomato

• ¼ cup pecans

• ½ cup tomato sauce

Instructions

1. Preheat oven to 200°.

2. In a small mixing bowl, combine melted oil, mustard and spices.

3. Place chicken in a baking dish and cover with mixture evenly.

4. Bake for 45 minutes or until chicken is cooked through.

5. While cooking make the stuffed courgettes.

6. Cut courgette lengthways in two, using a spoon scoop out all the white flesh.

7. Lightly coat a pan with olive oil and add white flesh, onions garlic and mushrooms, sauté until onions are lightly browned.

8. Remove from heat and add pecans to pan.

9. Stuff courgettes with mixture and bake for 30 minutes.

FRIDAY

Breakfast – Homemade Granola

Makes a decent jarful. Approximate cooking time: 25 minutes.

Ingredients

• 175g mixed nuts, cashews, pecans, walnuts and almonds

• 1 tsp ground cinnamon

• 1 apple, cored and grated, skin too

• 150g gluten free oats

• 20g Raw honey/ maple syrup works too

• 40g raisins

Instructions

1. Preheat oven to 180°.

2. Mix all ingredients except raisins in a large bowl.

3. Tip into a baking tray and spread evenly into a single layer.

4. Bake for 25 minutes, pulling out the tray to mix up regularly so it toasts evenly.

5. Remove from oven and leave to cool before stirring in the raisins.

6. The granola will last 2-3 days in an airtight container but I’m guessing it won’t last that long though.

Lunch – Leftover Mustard Glazed Chicken With Salad

Dinner – Chilli Con Avocado

Makes dinner for two with leftovers for lunch. Approximate cooking time: 15 minutes.

Ingredients

• 1 tbsp coconut oil

• 2 large red onions

• 3 green chilli

• 2 peppers any colour

• 2 courgettes

• 900g beef mince

• 2 tsp paprika

• 3 tsp cumin

• 1 avocado

• Fresh coriander

Instructions

1. Heat coconut oil in a large pan over high heat.

2. Add onion, chilli, pepper, and courgette and stir-fry for 1-2 minutes until veg are starting to soften.

3. Add the mince and break up any lumps as you go. Keep frying for about 3 minutes.

4. Add paprika and cumin and add salt and pepper cook for a min longer.

5. Serve on a plate top with avocado and coriander.

6. For a little treat you could also add Greek yoghurt on top.

SATURDAY

Breakfast – Banana Pancakes With Chicken Sausages

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

Ingredients

• 2 ripe bananas

• 4 large eggs

• 1 tsp vanilla extract

• 1 tsp lemon juice

• 1 tbsp coconut oil

• 3 tbsp coconut flour

• 2 tbsp tapioca flour

• ½ tsp baking soda

• Fresh blueberries to serve

• Maple syrup to serve

• 5 chicken sausages

Instructions

1. Whisk bananas, eggs, lemon juice, vanilla and melted coconut oil together.

2. Add dry ingredients to the wet ingredients.

3. Allow batter to rest for 5 minutes to thicken.

4. Heat a large frying pan and add some oil, when hot spoon batter into the pan forming small pancakes.

5. When it starts bubbling flip over and cook for another 2 minutes.

6. When all cooked serve with blueberries, maple syrup and cooked sausages.

Lunch – Leftover Chilli Con Avocado

Dinner – Bolognese With Courgette Spaghetti

Makes dinner for two and leftovers for lunch and the freezer! Approximate cooking time: 45 minutes.

Ingredients

• 2 tbsp coconut oil

• 2 onions

• 2 carrots

• 2 stalks celery

• 2 cloves garlic

• 450g mince beef

• 450g mince pork

• 8 slices bacon

• 1 cup coconut. Milk

• 1 cup white wine

• Tomato puree

• Salt and pepper to taste

• 2 large courgettes

Instructions

1. Melt oil in a large pan over high heat.

2. Add onion, carrot, and celery, sauté until celery and onion is translucent.

3. Add garlic and cook for a further minute.

4. Add mince and bacon and cook until browned through.

5. Once meat is done add milk, white wine and tomato puree.

6. Simmer over medium heat until wine is cooked out.

7. Peel courgettes lightly to create spaghetti.

8. Heat a large frying pan, add a little oil and garlic.

9. Add courgette and stir-fry for 2 minutes.

10. Serve meat on top or on side of courgetti spaghetti.

SUNDAY

Breakfast – Poached Eggs Spinach & Bacon

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

Ingredients

• 5 eggs

• 5 rashers bacon

• Coconut oil

• Spinach

• 1 tbsp apple cider vinegar

Instructions

1. Put a large pan of water on to boil.

2. Once boiling add apple cider vinegar.

3. Fry bacon until done to your preference.

4. Stir the pan with water and pop the eggs in the swirling water.

5. Poach for 2-3 minutes.

6. Steam spinach until wilted.

7. Serve eggs on wilted spinach and pop the bacon on the side.

Lunch – Leftover Bolognaise With Salad

Dinner ­– Roast Of Your Choice

Don’t go too mad, just standard meat veg and a few potatoes. You deserve a treat at this point of the plan. Enjoy.