C 9 - Menu Planner Shopping List
Day 1 -2 As per C 9 booklet (Page 5-6)
Day 3
Evening Meal – 350 Calories
1 x Medium Chicken Breast (100g)
1 x Medium Sweet Potato baked (75g)
125g steamed Vegetables (Spring Cabbage)
Extras
25g nuts and seeds mix (152)
or
Tomato soup (123)
125g natural yoghurt (120) TOTAL CALORIES = 502 or 593
Day 4
Evening Meal – 400 Calories
1 x Salmon Fillet (75-100g)
125g Angel Hair Pasta with 1 tsp olive oil
125g Green Beans with 1 Tablespoon Almonds
Extras
Watercress soup (65)
2 x oatcakes (80)
or
25g nuts and seeds mix (152)
TOTAL CALORIES = 545 or 552
Day 5
Evening Meal – 400 Calories
2 x Corn Tortillas
75g seasoned extra lean ground beef
25g low fat shredded cheddar cheese
1 x Tablespoon light or lower calorie sour cream Diced Tomatoes, lettuce, onions, salsa (unlimited) Extras
Pumpkin and lemongrass soup (108)
2 x oatcakes (80)
or
25g nuts and seeds mix (152) TOTAL CALORIES = 588 or 552
Day 6
Evening Meal – 400 Calories
125g Prawns or 125g tofu
125g Stir Fry Vegetables
2 x Tablespoons Stir Fry Sauce
125g Brown Rice
Extras
25g nuts and seeds mix (152)
or
Tomato soup (123)
60g natural yoghurt (60) TOTAL CALORIES = 552 or 583
Day 7
Evening Meal – 400 Calories
125g Roast Turkey
100g boiled red potatoes
1teaspoon butter
125g Steamed Vegetables (broccoli/carrots)
Extras
Pumpkin and lemongrass soup (108)
2 x oatcakes (80)
or
25g nuts and seeds mix (152) TOTAL CALORIES = 588 or 552
Day 8
Evening Meal – 510 Calories
1 x Baked Potato (Medium)
25g Low fat shredded Cheese
100g Tinned Tuna
1tsp diced onion
125g Romaine Lettuce Salad (Incl Cucumber)
1 Tablespoon Light Dressing
Extras
75g roasted beetroot (75) TOTAL CALORIES = 585
Day 9
Evening Meal – 415 Calories
100g lean pork chop or tenderloin
125g Wild rice
125g cooked Spinach
75g cooked chestnut mushrooms
Extras
Watercress soup (65)
2 x oatcakes (80)
or
25g nuts and seeds mix (152) TOTAL CALORIES = 560 or 567
Meat
1 x Chicken Breast (100g)
75g Extra Lean Ground Beef
125g Turkey Breast
100g Lean Pork Chop or Tenderloin
Fish
125g Prawns or 125g tofu
1 x Salmon Fillet (75-100g) I tin tuna
Vegetables
65g Broccoli
65g carrots
125g Spring Cabbage
125g green beans
100g red potatoes
1 x Sweet Potato (75g)
1 x Baking Potato (125g)
125g Spinach
75g Chestnut mushrooms
125g Stir Fry Vegetables
1 x Romaine Lettuce
1 x Cucumber
1 x Onion
2 x Fresh beetroot (75g)
Tomatoes for salsa if homemade
with tortillas on Day 5
Coriander if making homemade salsa
(see recipe)
1 x Lime (for Salsa)
1 x Mild Chilli (For Salsa)
Dairy
225g natural yoghurt
1 teaspoon butter
50g low fat cheddar cheese
1 x Tablespoon Sour Cream
16 x 300ml Skimmed or Soya Milk to mix with
Forever Lite Ultra (2 x replacement shakes per day
1 on Day 1 2) = 4800ml in total.
Nuts
1 x Food Doctor Nuts and seeds mix 210g tub
1 tablespoon almonds
Carbohydrates
125g Wild Rice
125g Brown Rice
125g Angel Hair Pasta
2 x Corn Tortillas
8 x oatcakes
Drinks
Water (Unlimited)
Miscellaneous
Olive Oil
Low Calorie or Low Fat Dressing
Stir-Fry Sauce (shop bought or can make own) Seasoning for the Beef when doing the Tortillas
Please Note the above ingredients are for ONE person ONLY, please remember to duplicate these amounts for each person having the meal!
Shopping list for soups and extras
Vegetables
3 medium onions
250g (9oz) potatoes
3 carrots
700g butternut squash or pumpkin
Celery
2 to 3 red chilli peppers
200g watercress
2 x Fresh beetroot (75g
1-1.25kg tomatoes see above for advice on variety.
Tins
200 ml Reduced fat coconut milk
list
Dairy
Reduced fat crème fraiche
Miscellaneous
1 x Food Doctor 210g tub (or similar) Nuts and seeds mix
8 x oatcakes
Fresh or dried chives
2 x bay leaves
2 x lemon grass stalks
Fresh or grated nutmeg
Vegetable stock cubes or vegetable bouillion
Tomato puree
Olive oil
Free Foods -Fruits: Apricots, apples, blackberries, Boysenberries, Cherries, Red/purple grapes, Grapefruit, Kiwi fruit, Oranges, Peaches, Pears, Plums, Prunes, Rasberries, Strawberries
Free food - Vegetables: Artichokes, Rocket, Asparagus, Belgian Endive, Broccoli, Cauliflower, Celery, Cucumber, Aubergine, Spring Onions, Kale, Leeks, Lettuces-all varieties, Peppers-all varieties, Romaine lettuce, Mangetout or sugar snap peas, Soy beans, Spinach, String beans, Tomatoes
Pumpkin and lemon grass soup.
A healthy and warming vegetarian soup with chilli to give it a little extra kick in flavour. Plus it’s great for beating colds and fat-burning
Serves 4, Prep time 15 mins, Cooking time 25 mins, Total time 40 mins, Calories 108 per serving, Freeze-yes, Prepare ahead yes
INGREDIENTS
· 1 onion, finely chopped
· 2 to 3 fat red chillies, deseeded (if you don't like it too hot) and diced
· 2 lemongrass stalks, finely chopped
· 500ml (18fl oz) vegetable broth
· 700g (1lb 9oz) pumpkin (or butternut squash) flesh, chopped
· 2 carrots, chopped
· 200ml (7fl oz) reduced-fat coconut milk
PREPARATION
· Gently cook the onion, chillies and lemongrass in 1 to 2tbsp of the broth for 5 minutes to soften.
· Add the pumpkin and carrot and cook for a further 5 minutes before adding the remaining vegetable broth and coconut milk.
· Bring to the boil, cover and let simmer for
15 minutes or until very tender. Blend
until smooth and garnish with chillies to serve.
www.womanandhome.com/recipes/292872/creamy- pumpkin-soup-with-lemongrass-and-chilli#
Watercress soup recipe
This classic British soup recipe is easy to make and freezes well.
Serves 8, Prep time 10 mins, Cooking time 15 mins, Total time 25 mins, Calories 65 per serving, Freeze-yes, Prepare ahead yes
INGREDIENTS
· 1 tbsp oil
· 1 medium onion chopped
· 250g (9oz) potatoes peeled and chopped
· 850ml (1½pt) vegetable stock
· 200g (7oz) watercress
· ½tsp grated fresh nutmeg
· crème fraîche
· snipped chives
PREPARATION
· Heat the oil in a large pan, then gently cook the onion for 5 minutes.
· Add the potatoes and stock, bring to the boil, then simmer for 10 minutes.
· Add the watercress, stirring until wilted.
· Whizz in a blender, return to the pan and add nutmeg.
· Season. Serve topped with crème fraîche and chives.
www.womanandhome.com/recipes/292186/waterc ress-soup-recipe1#33z0tUVdVhYAXBvZ.99
TOMATO SOUP RECIPE
The best British tomatoes for making soup are Elegance, Aranca or if you prefer the larger beefsteak variety, go for Jack Hawkins. Plum tomatoes to watch out for include Santa, Jester, Mona Lisa and Baby Sweetheart.
Serves 4, Prep time 15 mins, Cooking time 35 mins, Total time 50 mins, Calories 123 per serving, Freeze-yes, Prepare ahead yes
INGREDIENTS
· 1-1.25kg/2lb 4oz-2lb 12oz ripe tomatoes
· 1 medium onion
· 1 small carrot
· 1 celery stick
· 2 tbsp olive oil
· 2 squirts of tomato purée (about 2 tsp)
· a good pinch of sugar
· 2 bay leaves
· 1.2 litres/ 2 pints hot vegetable stock (made with boiling water and 4 rounded tsp bouillon powder or 2 stock cubes)
PREPARATION
· Firstly, prepare your vegetables. Cut each tomato into quarters and slice off any hard cores. Chop onion, carrot and celery into small pieces.
· Spoon 2 tbsp olive oil into a large heavy- based pan and cook the onion, carrot and celery over a low heat until they're soft and faintly coloured. This takes about 10 mins, stir regularly.
· Squirt in about 2 tsp of tomato purée and stir
· Add tomatoes, sprinkle in a good pinch of sugar and grind in a little black pepper. Tear 2 bay leaves into a few pieces and throw them into the pan. Stir and let the tomatoes stew over a low heat for 10 minutes until they shrink down in the pan and their juices flow nicely.
· Slowly pour and stir in the 1.2 litres/ 2 pints of hot stock. Turn up the heat as high as it will go until bubbling, then turn the heat down and cook gently for 25 minutes, stirring a couple of times.
· Fish out the pieces of bay leaf and throw them away.
· Blitz the soup into your blender until its smooth
· Reheat and season to taste.
RAW SALSA RECIPE
INGREDIENTS
· 200g fresh tomatoes, finely chopped
· 1 small onion, finely chopped
· 1 mild chilli, finely chopped
· coriander, finely chopped
· salt, to taste
· lime juice, to taste
· 1 tbsp water
PREPARATION
· To make the salsa, combine all the ingredients together in a bowl and serve immediately.
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