Week 3 Week 3 meal plan shopping list

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Sweet Potato and Scramble Pita 30 g low-GI, 1 x 30 g sachet Baked Stuffed 1 Hi-Bran Weet- Weet-Bix and
Q UA N T I T Y ITEM Q UA N T I T Y ITEM
Feta Omelettes Pockets (p 117) high-fibre cereal porridge + Mushrooms Bix + 100 g vanilla Yoghurt Bliss
(p 121) (no added fruit) + 100 g high- (p 158) yoghurt (no Balls (p 145) FRUIT cherry tomatoes
180 ml milk + protein plain added sugar) +
20 g raw mixed yoghurt + 40 g raw mixed lemons roma tomatoes
Breakfast

UNIT TOP-UP
20 g raw almonds nuts and/or seeds 30 g raw nuts and/or seeds
macadamias + 1 tsp cinnamon limes zucchini
(optional)

VEGETABLES PROTEIN
asparagus lean beef fillet steaks
avocado lean chicken breast fillets
Mexican Fish Cajun Tofu with Quick and easy Sashimi Salmon Chicken, Cashew Hearty Tuna Curried Egg Salad
and Black Beans Corn Salsa tofu crispbreads: with Caper and Quinoa Toss Couscous Salad with Mountain baby bok choy lean chicken breast stir-fry strips
(p 167) (p 201) 3 x Ryvita or 9 Avocado Dressing (p 194) (p 164) Bread (p 190)
+ 2 x high- Grains Vita-Weat (p 189) broccoli florets lean French-trimmed lamb cutlets
fibre low-GI UNIT TOP-UP + 20 g hummus +
crispbreads + 100 g vanilla 1 sliced medium
red capsicum skinless, boneless flathead fillets
2 tsp Nuttelex yoghurt (no tomato + 1 cup cauliflower skinless, boneless salmon fillets
Lunch

olive spread added sugar) baby spinach +

+ 20 g raw 100 g sliced tofu celery sashimi-grade salmon
mixed nuts + 20 g avocado
+ 20 g Swiss or corn cleaned fresh squid hoods
cheddar cheese Lebanese cucumbers
baby fennel OTHER
baby green beans basil
cos lettuce long red chillies
Balsamic Thai Mushroom Tandoori Salmon Chargrilled Greek Roasted Roast Vegetable Chilli Squid with
Marinated Beef Stir-fry with Tray Bake (p 237) Chicken with Lamb Cutlets and Frittata (p 242) Nutty Cucumber baby cos lettuce chives
with Tomatoes Cauliflower Celery Salad Veggies (p 260) + Salad (p 233)
(p 248) Omelette Rice UNIT TOP-UP (p 205) 10 g raw cashews baby gem lettuce coriander
(p 245) 20 g Black Swan UNIT TOP-UP
cup mushrooms flat-leaf parsley
avocado dip UNIT TOP-UP 20 g raw cashews
+ ½ cup sliced 20 g cheddar + 20 g raw mixed mushrooms (field, mint
Dinner

cucumber and cheese + 10 g raw almonds portobello, shiitake, button)

celery + 20 g cashews
cheddar cheese + large field mushrooms
20 g raw almonds
micro herbs (optional)
pumpkin
Black Swan avocado dip
baby radishes
baby rocket leaves
mixed salad leaves
baby spinach leave
baby spinach and rocket leaf mix
English spinach
red onion
baby yellow squash
sweet potato

92 THE C SI R O LOW - C A R B DIA B ETES DIET & LI F EST Y LE SOL U TION Following the die t & me al pl ans 93
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CSIRO_Low Carb Diabetes TXT

86-111_Part 3_LCD_meal plans SI.indd 92
20-02-06 Cyan
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Black p92 29/1/20 3:34 pm 86-111_Part 3_LCD_meal plans SI.indd 93 6/2/20 11:53 am