Week 4 Shopping list for The Body Rescue Maintenance Plan
Vegetables
2 bunches spring onions
3 red onions
1 large onion
4 shallots
4 red peppers
1 green pepper
1 yellow pepper
1 tray tomatoes
7 plum tomatoes
2 cans chopped tomatoes
3 punnets cherry tomatoes
3 leeks
12oz green beans
1 small fennel bulb
1 celeriac
4 large carrots
1 turnip
4 beetroots
1 pack (10½oz / 300g / 1¼ cups ) ready-cooked vacuum packed beetroots
1 parsnip
4 heads broccoli
1lb / 500g / 2 cups of peas
2 courgettes
1 avocado
1 pack chestnut mushrooms
2 green chillies
2 small dried red chill
1 bag or bunch of radishes
1 head celery
3 cucumbers
2 butternut squash
3 large sweet potatoes
1 large bunch of kale
2 bulbs garlic
1 bag rocket
Little Gem
Herbs & Spices
Chilli powder
Dried chilli flakes
Curry powder
Garam masala
Ground ginger
Dried rosemary
Dried oregano
Paprika
Smoked paprika
Brown mustard seeds
Cumin seeds
Ground cumin
Ground turmeric
Ground coriander
Ground allspice
Cinnamon
Fresh basil
Fresh mint
Fresh thyme
Fresh coriande
Flat leaf parsley
Dried mixed herbs
Fruit
2lbs strawberries
1 punnet blueberries
10 bananas
4 apples
5 lemons
2 limes
4 quince
3 mangos
1 pineapple
130g Medjool dates, plus
3 whole Medjool dates
2 fresh figs
Dried Fruit
1 bag raisins
1 bag / tray dried figs
1 bag desiccated coconut
1 bag dried mixed fruit
Carbs
1 bag quinoa
1 bag porridge oats
250g quinoa flakes or brown rice
1 bag brown rice
1 bag basmati rice
Nuts & Seeds
Flaxseeds
Chia seeds
Sunflower seeds
Sesame seeds
Pumpkin seeds
Pine nuts
Vanilla seeds
325g almonds
1 bag flaked almonds
500g ground almonds
75g pistachios
100g toasted chopped cashews (unsalted)
100g chopped mixed nuts
Fish & Shellfish
4 x 160g/5½oz sea bream fillets
4 x 6oz / 170g halibut fillets
1 bag of cooked, peeled prawns
1 tin of tuna
1 tin anchovy fillets
Other
Natural yogurt
Low fat Greek yogurt
Parmesan cheese
7 oz goat’s cheddar cheese
Coconut oil
Extra virgin olive oil
Vegetable oil
Flaxseed oil
Rice flour
Coconut flour
Buckwheat flour
Baking soda
Bicarbonate of soda
Buckwheat
Psyllium husk powder
Rye bread
Tomato puree
Tahini
Dijon mustard
1 tub hummus
550g black olives
15oz / 400g can butter beans
100g sun blush tomatoes in oil
Large can cooked green lentils
850g red lentils
1 tub unsweetened cocoa powder
3 cans coconut milk
1 carton orange juice
1 carton apple juice
Fish sauce (no sugar added)
Vegetable stock / vegetable stock cubes
Real vanilla essence
Almond nut butter
Cashew nut butter
250ml unsweetened almond milk
1 carton rice milk
Apple cider vinegar
Rice vinegar
Balsamic vinegar
15 eggs
Celtic or Himalayan salt
Natural sweetener (coconut or palm sugar, yacon or Stevia)
Agave nectar, or honey
Maple syrup