The shopping list for the 2-week diet

Ingredients for the amaranth cranberry muesli

100 g Amaranth (Inca wheat, health food) 2 tablespoons of ground flax seeds 60 g sunflower seeds 250 g four-grain flakes 125 g dried cranberries (for 14 portions)

to:

12 tbsp yogurt (1.5% fat) (240 ml milk (1.5% fat)) 800 g organic strawberries 240 g bananas (for 4 servings)

1 week

Bread - Pasta - Miscellaneous Farmer's bread, 1 slice (about 75 g) of crispbread, 4 slices of multigrain or rye toast bread (of mestermaker, 1 whole grain baguette, 8 slices of Kritharaki rice noodles, 40 g of pappardelle, 60 g of Penne pasta, 40 g of whole wheat pizza -Boden (150 g, health food store), 1 bittersweet chocolate grater, 30 g of cucumbers in fine dark chocolate, health food, 6 pieces, 48 ​​g of sherry, dry

Eggs - milk - cheese 2 (size S) yoghurt (0.1% fat), 2 tbsp yogurt (1.5% fat), 500 g low-fat curd cheese, 450 g Parmesan cheese (2 tbsp) soy drink or kefir (1, 5% fat), 500 ml goat's cream cheese (45% fat, eg Chavroux), 80 g

poultry Organic turkey breast, 300 g

fish Cocktail shrimp, 75 g salmon fillet, 150 g tuna without oil, 1/2 can; about 65g

meat Parma ham, very thin; 50 g roast beef cold cuts, 180 g ham, wafer-thin (2% fat, from Herta); 50 g

vegetables Basil batavia or lettuce broccoli, TK; 100 g watercress or rocket, 40 g chicory, 120 g cocktail tomatoes, 150 g plus 5-6 mixed frozen vegetables (eg farmer's vegetables), 225 g capers cilantro (bunch or pot) cress (beet) pumpkin seeds spring onions, 1 bunch mini-cucumber, 100 g mint (bunch or pot) carrots, 200 g carrot juice, 700 ml olives, green; 110 g pepper, yellow; 1 radish, 1 small bunch of rocket, 50 g of cucumber, 200 g of chives asparagus, green; 150 g asparagus, white; 400 g tomatoes, 2 plus 100 g tomato juice, 80 ml tomato pieces, fresh or Tetrapack wok vegetables (ready to cook), 150 g zucchini, 200 g mango pods, 100 g

fruit Pineapple, 460 g apple, 150 g; 1 apricot, dried; 50 g bananas, 1 plus 120 g organic strawberries, 200 g raspberries, frozen milk; 300 g mango, 300 g multivitamin juice, 1/2 liter papaya, 1/2 (see 2nd week) physalis, 2 grapes, seedless; 100 g

2 weeks

Bread - Pasta - Miscellaneous Farmhouse bread, 1 slice (about 75 g) crispbread, 2 slices of multi-grain or rye toast bread (by Mestermacher), 2 whole-grain baguettes, 8 slices of penne noodles, 40 g of whole-grain spaghetti, 90 g of whole-grain pizza base (150 g , Health food store), 1 instant couscous, 100 g flax seed, crushed (4 tablespoons) sesame seeds, dark chocolate grated, 30 g

milk Refine cream refine? Yoghurt (0.1% fat), 3 tbsp yoghurt (1.5% fat), 700 g creamery creamy curd, 225 g Parmesan cheese (2 tbsp) Sheep cheese (9.5% fat), 100 g soy drink or kefir (1.5 % Fat), 500 ml goat cream cheese (45% fat, eg from Chavroux), 80 g

fish Cocktail shrimp, 75 g trout caviar, 50 g North Sea shrimp, 75 g salmon filet, 150 g deep shelled deep-fried shrimp, cooked; 3 (60 g) tuna without oil, 1/2 can; about 65g

meat Parma ham, very thin; 50 g roast beef cold cuts, 140 g

vegetables Basil batavia or lettuce watercress or rocket, 110 g chicory, 120 g dill fennel tuber, 200 g meat tomato, 1 mixed frozen vegetables (eg farmer's vegetables), 225 g capers cilantro (bunch or pot) pumpkin seeds spring onions, 1 small bunch of mini peppers, pickled (Peppadews), 2-3 mini-cucumbers, 100 g mint (bunch or pot) of carrot juice, 800 ml of multivitamin juice, 1/4 liter olives, green; 40 g pepper, yellow; 1 leek, 1 stick; 200 g radishes, 1 small bunch of cucumber, 50 g chives or cress asparagus, green; 100 g asparagus, white; 400 g of spinach, young; 100 g of pointed paprika, 150 g of greens, TK; 1 packet (25 g) tomato, 1 tomato, dried; 2-3 pieces of tomato (fresh or tetra pack) Tomato Juice, 230 ml Walnut Kernels (3) Zucchini, 320 g

fruit Apple, 1 apricot, dried; 50 g bananas, 2 plus 180 g organic strawberries, 500 g mango, 200 g multivitamin juice, 1/2 liter papaya, 1/2 plus 60 g physalis, 3 grapes, seedless; 100 g

stock

You should have this for breakfast, milk snacks, lunch and dinner in the house:

Maple syrup honey cane sugar sugar salt herbal salt sea salt cayenne pepper curry powder (mild) garam masala sweet and sweet paprika coriander seeds cumin (whole) oregano (freeze-dried) pepper (black, colorful, coarse) pink peppercorns szechuan pepper thyme (freeze-dried) cinnamon (ground) tabasco soy sauce ( sweet, salty) Chili sauce (sweet) Tabasco mustard (grainy) Apple cider vinegar Balsamic vinegar White wine vinegar Sherry vinegar Olive oil Rapeseed oil Sesame oil Sunflower oil Vegetable broth (instant) Chicken broth (instant) Cornstarch Green pesto Salad cream (15% fat) Tomato ketchup Orange marmalade Orange juice Brown rice (from Reisfit; pre-cooked) Instant Espresso Powder Milk (1.5% fat) Organic Lemons Limes Garlic Onions

A Sample Ketogenic Diet Meal Plan (May 2024).