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Meal Plan 16 to 22 December

Healthy Meal Plan for Dec 16-22

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Servings 2 people

Ingredients
  

Baking

  • 1 cup All-purpose flour
  • 2 tsp Brown sugar
  • 2 tbsp Chia seeds
  • 2 tsp Sugar
  • 1 tsp Vanilla extract
  • 2 cups Wholemeal flour

Beer, Wine, and Spirits

  • 600 ml Red wine 20 fl oz

Bread and Bakery

  • 1 Wholemeal wrap

Breakfast Foods

  • 1 tsp Honey
  • 3 tbsp Maple syrup
  • 1 cup Rolled oats
  • Canned Foods
  • 12 Anchovy fillets
  • 1.2 kg Chopped tomatoes (3 tins)
  • 350 g Coconut milk
  • 594 g Sweetcorn
  • 400 g Tuna in oil

Condiments

  • 4 tbsp Almond butter
  • 1 tbsp Coconut oil
  • 2 tsp Dijon mustard
  • 3 tbsp Mango chutney: 3 tbsp
  • 1 tbsp Mayonnaise: 1 tbsp
  • 2 tsp Garlic minced
  • 260 ml Olive oil
  • 1.5 kg Passata
  • 100 g Pitted black olives 3.5 oz
  • 1 tbsp Sesame oil
  • ¼ cup Peanut butter
  • 2 tbsp Soy sauce
  • 26 g Sriracha
  • 2 tbsp Sun-dried tomato purée
  • 1 tbsp Sunflower oil
  • 2 tsp Sweet soy sauce
  • 1 tbsp Thai sweet chilli sauce
  • 5 tbsp Tomato purée
  • 2 tbsp Vegetable oil
  • 2 tbsp White wine vinegar
  • 2 tbsp Grainy mustard
  • 2 tbsp Worcestershire sauce
  • 1 tbsp Mild hot sauce

Dairy and Eggs

  • 5 oz Butter
  • 6 tbsp Coconut milk
  • 1 cup Cream
  • 2 cups Egg whites
  • ½ cup Parmesan cheese grated
  • 100 g Greek yogurt
  • 5.5 cups Heavy cream
  • 150 g Mature cheddar cheese 5.3 oz
  • 1.5 cups Unsweetened soy milk

Deli

  • 450 g Rotisserie chicken or cooked chicken: 2 cups (450 g)

Drinks

  • 8 tbsp Lemon juice
  • 2 tbsp Lime juice
  • 668 ml Water

Fruits and Vegetables

  • 1 cup Asparagus
  • 5 Avocado
  • 3 Baby gem lettuces
  • 475 g Baby new potatoes 17 oz
  • 325 g Baby spinach
  • 2 Banana
  • 200 g Broccoli:
  • 9 Carrots
  • 10 Red cherry tomatoes
  • 34 g Fresh cilantro
  • 1 cup Corn
  • 1 Cucumber
  • 2 tbsp Fresh dill
  • 1 Juice of lemon
  • 2 Garlic cloves
  • 700 Green beans
  • 2 cups Green cabbage: 2 cups
  • 1 Green pepper
  • 9 Onions
  • 120 g Peas
  • 4 cups Red cabbage
  • 6 Red peppers
  • 500 g Red onions
  • 4 cups Rocket leaves
  • 6 Spring onions
  • 3 Sweet apple
  • 2 Fresh thyme sprigs
  • 2 kg Tomatoes
  • 4 Roma Tomatoes
  • 2 kg Yukon gold potatoes

Herbs and Spices

  • Black pepper
  • Freshly ground black pepper:
  • Dried chili flakes
  • Cumin
  • Garam masala
  • Garlic powder
  • Ground allspice
  • Cayenne pepper
  • Ground cinnamon
  • Coriander
  • Ground cumin
  • Ground ginger
  • Ground nutmeg
  • Hot chili powder
  • Paprika: 1.5 tsp
  • Pepper: quantity not specified
  • Freshly ground pepper: ¼ tsp
  • Salt
  • Sesame seeds
  • Sweet paprika
  • Turmeric
  • White pepper
  • Oregano

Meats and Seafood

  • 2½ kg Chicken breast Boneless skinless
  • 8 Spicy pork sausages
  • 1.8 kg Ground beef
  • 200 g Shrimp
  • 4 Smoked bacon rashers
  • 510 g Smoked salmon 18 oz

Other

  • 2 scoops Protein powder optional
  • Beef stock
  • Chicken stock
  • Gravy browning
  • Vegetable stock

Pasta, Rice, and Beans

  • 2.4 kg Mixed beans (6 tins)
  • 2 packages Ramen noodles
  • 500 g Red lentils
  • 300 g Rice noodles 10 oz
  • 1 kg Rice

Snacks

  • 3 tbsp Peanuts
  • 16 Walnuts