Week 3 is again a Nutrient Boost Week, and after 1 day of it I have to say I again feel it is too much food... As there are some mistakes in the shopping lists on TAM website, and I always have some stuff left over, I create my own lists. Also as I still had some groceries left over from last week (like chicken breast, onions, carrots, etc.), i had to buy less, but still the whole shopping got into 43 Euro - not the cheapest diet on Earth I must say.
My shopping list:
- Pack of kale
- 2 packs of spinach
- 32 apples
- 3 packs blueberries
- 1 kg ground organic turkey meat
- 10 basil leaves
- 30 cloves roasted garlic
- Coriander
- Pack of strawberries
- 23 tomatoes
- Parsley
- Cilantro
- 1 Pack mixed bell peppers, 2 red bell peppers
- 3 English cucumbers
- Fennel seeds
- 1 pack dried blackberries
- 1 small pack red grapes
- 1.4 kg grass-fed ground beef
- 1 jalapeño, seeded and minced
- 2 large or 4 small zucchinis, diced
- Pack of celery
- 1 lime
Below you can find a full table of all groceries for each recipe (with transformations for kg) and from it you could create your own shopping list.
Recipe | Ingredients | Servings | How much needed for a week |
Power Juice | 1 bunch of kale, washed and chopped Handful of spinach Handful of beets 1?2 apple, not peeled | 1 | 7 bunches of kale 7 handfuls of spinach 7 handful of beets 3.5 apples, not peeled |
Blueberry Applesauce | 4 apples 1?2 cup blueberries Pinch cinnamon | 1 | 28 apples 3 cups blueberries |
Turkey Spinach Crumble | 1 lb. ground organic turkey meat (white) thawed 1 cup spinach 5 basil leaves 4 cloves roasted garlic 1?2 yellow onion 1 tbsp coriander Pinch of pepper | 3 | 1 kg ground organic turkey meat (white) thawed 2 cup spinach 10 basil leaves 14 cloves roasted garlic 1 yellow onion 2 tbsp coriander |
Chocolate Pudding | 1?2 cup semisweet chocolate chips 2 tbsp peeled and cooked chestnuts 1 tbsp unsweetened cocoa powder 4 whole pitted dates (you may substitute prunes or dried blueberries) 2 tbsp unsweetened coconut flakes 1?2 cup water | 2 | 1.5 cup semisweet chocolate chips 6 tbsp peeled and cooked chestnuts 3 tbsp unsweetened cocoa powder 12 whole pitted dates (you may substitute prunes or dried blueberries) 6 tbsp unsweetened coconut flakes |
Gazpacho | 1 1?2 cup roasted tomatoes 2 tbsp parsley 12 chives 2 tbsp cilantro Juice of 1?2 lemon 2 tbsp rice vinegar Pinch paprika Pinch cayenne pepper Pinch black pepper 1?8 red onion 1?2 cup mixed bell peppers 1?4 English cucumber | 2 | 4.5 cup roasted tomatoes 6 tbsp parsley 46 chives 6 tbsp cilantro Juice of 1.5 lemons 6 tbsp rice vinegar Pinch paprika Pinch cayenne pepper Pinch black pepper 0.5 red onion 1.5 cup mixed bell peppers 
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