The quantity and weight of the products are listed according to the meal plan for one person for the week. So, you can buy more if you plan to prepare larger portions for your family, for example. Choose brands that you trust and that have good ingredients.
Produce
- Avocado: 390 g
- Spinach: 390 g
- Cherry tomatoes: 570 g
- Bell pepper: 300 g
- Cucumber: 450 g
- Red onion: 30 g
- Carrot: 470 g
- Salad mix: 200 g
- Arugula: 310 g
- Sweet potato: 210 g
- Broccoli: 100 g
- Zucchini: 300 g
- Green beans: 100 g
- Cabbage: 100 g
- Tomato: 100 g
- Mushrooms: 150 g
- Pineapple: 100 g
- Apple: 600 g
- Banana: 90 g
- Strawberry: 40 g
- Blueberries: 50 g
- Raspberry: 80 g
- Mint: 30 g
Meat/Fish
- Chicken fillet: 735 g
- Salmon: 220 g
- Tuna fillet: 160 g
- Veal fillet: 90 g
- Eggs: 14 pcs
Dairy & Eggs:
- Parmesan cheese: 60 g
- Mozzarella: 30 g
- Feta cheese: 90 g
- Greek yogurt: 200 g
- Cheese: 40 g
- Cream cheese: 2 tbsp
- Milk: 50 ml
- Eggs: 14 pcs
Grains & Breads:
- Whole-wheat bread: 320 g
- Tortilla: 170 g
- Pita bread: 2 pcs
- Quinoa: 110 g
- Oats: 40 g
- Brown rice: 90 g
- Almond flour: 20 g
Beverages:
- Apple juice: 1700 ml
- Orange juice: 2000 ml
Condiments & Oils:
- Olive oil: 4.5 tbsp
- Peanut butter: 6 tbsp
- Hummus: 52 tbsp
- Honey: 2 tbsp
- Sour cream: 2 tbsp
- Soy sauce: 1 tbsp
- Caesar dressing: 1 tbsp
- Tomato sauce: 2 tbsp
- Mild salsa: 60 g
Pantry Staples:
- Protein powder: 30 g
- Almonds: 15 g
- Black beans: 70 g
- Chickpeas: 120 g
- Chia seeds: 50 g
- Baking powder: 1 pinch
- Salt: 3 pinches
- Black pepper: 2 pinches
- Other spices to taste
