Week 3 Shopping list for The Body Rescue Maintenance Plan
Vegetables
1 bag spinach
2 bunches spring onions
2 red onions
5 large onions
2 shallots
3 red peppers
2 green peppers
1 yellow peppers
1 bag mung bean sprouts
1 tray tomatoes
1 can chopped tomatoes
1 punnet cherry tomatoes
1 tray green beans
1 cabbage
1 celeriac
7 large carrots
2 beetroots
1 parsnips
1 head broccoli
2 courgettes
1 bunch asparagus
2 avocados
2 small pak choi
8oz mushrooms
2 green chillies
2 red chillies
1 bag or bunch of radishes
1 head celery
4 cucumbers
1 butternut squash
14 large potatoes (1.5 kg)
2 large sweet potatoes
3 bulbs garlic
1 bag rocket
Little Gem
Herbs & Spices
Chilli powder
Dried chilli flakes
Curry powder
Garam masala
Cayenne pepper
Root ginger
Ground cardamom
Dried marjoram
Celery salt
Paprika
Ground cumin
Ground coriander
Cinnamon
Fresh basil
Fresh mint
Fresh coriander
Fresh chives
Fresh dill
Flat leaf parsley
Dried mixed herbs
Fresh lemongrass
Fruit
2 punnets strawberries
1 punnet blueberries
8 bananas
1 orange
4 apples
6 lemons
2 limes
2 kiwi fruit
1 pineapple
3 whole Medjool dates
14oz fruit pulp
Dried Fruit
1 bag raisins
1 bag sultanas
1 bag desiccated coconut
1 bag dried mixed fruit
Carbs
1 bag quinoa
45g popped quinoa
250g quinoa flakes or brown rice
1 bag brown rice
1 bag basmati rice
255g/9oz of arborio or risotto rice
Nuts & Seeds
Flaxseeds
Chia seeds
Sunflower seeds
Sesame seeds
Pumpkin seeds
Pine nuts
250g almonds
500g walnuts
150g pistachios
100g chopped mixed nuts
Fish & Shellfish
4 x white fish fillets
250g uncooked prawns
418g tinned wild red salmon
Other
Natural yogurt
Low fat Greek yogurt
Fromage frais
200g goat’s cheese
10oz feta cheese
Parmesan cheese
300g soft cheese
Nori sheets
Coconut oil
Extra virgin olive oil
Vegetable oil
Walnut oil
Rice flour
Baking powder
Baking soda
Cornflour
Buckwheat
Psyllium husk powder
Rye bread
12oz red lentils
1 tub raw cacao powder
1 tub unsweetened cocoa powder
3 cans coconut milk
2 cans chickpeas
Tahini
1 jar piquant red peppers (e.g. Peppadew)
1 can kidney beans
Fish sauce
Vegetable stock / vegetable stock cubes
Miso paste
Dried dulse or other seaweed/sea vegetable
35g kelp noodles
Real vanilla essence
Almond nut butter
150ml unsweetened almond milk
Apple cider vinegar
10 eggs
Celtic or Himalayan salt
Agave nectar, or honey
Maple syrup
Small cake cases