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: 450g
- Cherry Tomatoes: 350g
- Bell Pepper: 350g
- Carrot: 600g
- Zucchini: 450g
- Cabbage: 450g
- Cucumber: 250g
- Tomato: 450g
- Green Onion: 100g
- Lettuce: 150g
- Sweet Potato: 390g
- Broccoli: 200g
- Asparagus: 500g
- Spinach: 250g
- Radish: 100g
- Mushrooms: 440g
- Micro Greens: 50g
- Fresh Berries (Mixed): 700g
- Beet: 100g
- Orange: 2 whole
- Pear: 1 whole
- Banana: 3 whole
Meat/Fish
- Chicken Breast: 500g
- Shrimp: 210g
- Salmon: 510g
- Tuna, salted: 80g
- Ground Beef: 200g
- Cod Fillet: 150g
- Turkey Filet: 150g
- Smoked Salmon: 60g
- Prosciutto: 50g
Dairy & Eggs:
- Eggs: 13 whole
- Cream Cheese: 3 tbsp
- Greek Yogurt: 300ml
- Yogurt: 100ml
- Parmesan Cheese: 45g
- Mozzarella: 20g
- Milk: 300ml
Grains & Breads:
- Whole Grain Bread: 5 slices
- Whole Grain Buns: 1 whole
- Baguette: 70g
- Tortillas: 60g
- Pasta: 200g
- Oats Flour: 20g
- Almond Flour: 20g
- Quinoa: 100g
- Rice Noodle: 110g
- Breadcrumbs: 2 tbsp
Beverages:
- Orange Juice: 250ml
- Almond Milk: 500ml
Condiments & Oils:
- Olive Oil: 9 tsp
- Soy Sauce: 2 tbsp
- Lemon Juice: 2 tbsp
- Butter: 2 tbsp
- Sour Cream: 2 tbsp
- Peanut Butter: 4 tbsp
Pantry Staples:
- Chickpeas: 120g
- Beans, canned in tomato: 150g
- Beans: 180g
- Chia Seeds: 4 tbsp
- Sunflower Seeds: 26g
- Sweetener: 1 pinch
- Garlic: 4 cloves
- Salt, Pepper, Spices: As needed
- Basic: 1 pinch
