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The Grocery List for a week of healthy meals

russsy

Sometimes people ask me what i eat during a whole week as if it were a simple question to answer? A whole week? Really? That’s 21 meals.

If you’ve been reading the blog for a while you would have already realised that my thought process is structured by general macro thoughts applied to the micro day to day eating. In other words i like to focus on rules and guidelines rather than give everyone an exact daily 3 meal plan to follow. Why you may ask? Well simply because i can’t give you a 3 meal/day plan for 10 years, whereas i can give you rules that will keep you fit for a lifetime.

My second reason stems from personal experience, when i started reading diet books I got turned off by the fact that i couldn’t find some of the ingredients and in turn decided that i could just replace any ingredient i couldn’t find with an ice cream bar (that’s a joke). No, but it would stop me from ever starting because i thought it to be impossible.

My advice is, start by reading these posts: the Life Diet and the 7 Day Plan.

 

After you’d done that, continue on reading this one.

This was my actual grocery list from Rustan’s Supermarket the previous week and here are all the meals i cooked during that week. I purposefully didn’t write down all the recipes in full (because i have a job!), mostly because most of it is simply searing, tossing and combining, quick meals. Regarding the quantities, use common sense, if you are cooking for one, as a general use 200grams of protein or vegetables is a good median value.

Here is the shopping list:

- Spinach or Kang Kong

- Onions

- Mushrooms

- Lettuce

- Avocado

- Cauliflower

- Sweet Potato

- Zucchini

- Tomatoes

- Squash

- Carrots

- Cabbage

- Broccoli

- Celery

- Red Peppers

- Chillies

- Apples

- Leeks

- Asparagus

- Spring Onions

- Cucumber

- Ginger

- Herbs

- Lemon

- Peas

- Carrots

- Grapes

- Garlic

- Lentils

- Beans

- Green olives

Protein:

- Chicken Breast

- Tilapia

- Milk Fish

- Minced Lean Beef

- Minced Lean Pork

- Lean Pork Chop

- Prawns

- Salmon

- Lapu Lapu (Grouper)

- Eggs

- Lean Beef Cuts (Top Loin, Flank)

- Beef Jerky

Other:

- Walnuts

- Almonds

- Coconut Oil

- Olive Oil

- Coconut Milk

- Vinegar

- Spices

- Condiments

- Greek Yogurt

- Pine Nuts

- Goat Cheese

- Kesong puti (white cheese)

- Curry Paste

- Coconut Milk

Here is what I did with it (remember to season to taste).

Workout.

Drink water only with the exception of one glass of red wine per day.

If you want to snack, stick to beef jerky and some nuts (almonds, walnuts).

Monday:

- Scrambled Egg Rancheros: Caramelise one fried onion in olive oil with one chopped tomato, scramble 2 eggs in a separate pan. Slice ½ avocado. Combine and serve with a tbsp of greek yogurt.

- Chicken breast tenders with warm kangkong salad: Slice one whole big chicken breast in strips, season with paprika, salt and pepper. Fry off in olive oil with crushed garlic and cilantro. In a separate pan, sautee your kangkong until barely wilted, season, throw in some pine nuts, add a little crumbled goat cheese.

- Seared white fish with cabbage: Sautee your cabbage with some butter and seasoning. I know this sounds boring, but its actually one of my childhood favourites. Sear your fish with some garlic and spring onions. You can add a little amino braggs right on top of the fish.

Tuesday:

- Shake with GNC protein, 2 bananas, ½ cup frozen berries, 1 cup of skim milk

- Greek-like salad. 1 chopped cucumber, tomato, onion, 1 juiced lemon, 1 tbsp of olive oil, 1 tsp of red wine vinegar, chopped basil, 1 can of drained tuna, 1 warmed kesong puti and some chopped green olilves.

- Asparagus and Shrimp: Half cook your peeled shrimp with some garlic, chopped celery, onions, grated ginger and chopped red chilli. Stir in ½ cup of coconut milk, cook until shrimps are not opaque anymore. Add a handful of chopped and cleaned asparagus

Wednesday:

- 1 cup of mixed fruits (bananas, mango, lemon juice, chopped mint) and a milk protein shake.

- Broiled Milk Fish (just take the fillet season it, rub some chopped garlic on top and cook in the oven under the grill) with a thinly sliced tomato and onion salad (toss with seasoning and evoo)

- Thick grilled Beef Burger patty served with shredded white cabbage, shredded carrots and sliced onions, tossed in orange juice and evoo.

Thursday:

- Smoked Salmon, with a 2 egg scramble, top with a little greek yogurt and chopped dill.

- Stir Fry lean pork with garlic, ginger, onions, sliced carrots, coconut oil, prawns, apples, chilli, spring onions, seasoning, lemon juice, curry paste, coconut milk

- Chop up some lettuce, toss with evoo and seasoning. Serve grilled chicken breast with thyme, black olives, 1 small can of crushed tomatoes, chopped sweet potatoes. (cook the chicken and sweet potatoes separately)

Friday:

- Shake with GNC protein, 2 bananas, ½ cup frozen berries, 1 cup of skim milk

- Seared Flank Steak served with a cauliflower mash (steam cauliflower, mash with a little butter)

- Steamed Tilapia (whole, stuff with lemongrass, chilli, ginger, black pepper, salt, pour some coconut milk on the fish, enough to cover the bottom of the pan. Bake at 180 for about 25mins) serve with stir fried peas and baby carrots and grilled zucchini.

Saturday:

- Grilled Red pepper and tuna omelette with kesong puti (2 eggs)

- Grilled Lapu Lapu filets with lemon, butter and a some capers. Mashed sweet potatoes with raisins.

- Top Loin steak grilled with chopped parsley butter, served with a green salad and steamed broccoli tossed In evoo and lemon juice.

Sunday:

- I cheated all day like a fat kid

- Only cheat when your fitness goals are already well on their way.

26 COMMENTS

    1. Dwight May 15, 2013 at 6:06 am

      Great list! A few questions; for someone on a budget, how would you modify this list? Also, some of these items aren’t readily available in groceries (unsalted walnuts, almonds, etc.), where do you recommend someone to shop?

    Reply
    1. chester May 15, 2013 at 10:24 am

      this list is awesome!

    Reply
    1. Shelly Ann Itay May 16, 2013 at 1:06 am

      is it okay to use coconut oil when frying fish? will it taste fine? ^^ llyann

    Reply
      1. Ervin May 21, 2013 at 7:13 pm

        Don’t fry. It defeats the purpose of eating healthy.

      Reply
    1. Vanni Soriano May 17, 2013 at 5:47 pm

      Brilliant choices! Makes me want to run to the grocery now.. :)

      So no cheat day if fitness goals havent been met? =(

    Reply
    1. Amy May 21, 2013 at 9:38 am

      Where did you get goat cheeze >.<

    Reply
    1. Lexie May 26, 2013 at 3:42 pm

      I hope you can create like a menu for students on budget :D

    Reply
      1. anne February 20, 2014 at 11:33 am

        yes i agree to the earlier post. Erwan you should make a menu list for us students on budget but still want to eat healthy and be fit :D :D

      Reply
    1. carmela May 30, 2013 at 1:03 pm

      You did not include carb in the list, where will you get your energy?

    Reply
    1. edward June 6, 2013 at 5:19 am

      I bookmarked this blog. Very informative. I will follow your 7 days plan. I am not in a hurry to get thin but I want it gradually for health reason.

    Reply
    1. Carmi June 17, 2013 at 4:51 pm

      I love your blog and I’m learning a lot! Do you eat rice or bread?

    Reply
      1. Erwan June 18, 2013 at 7:34 am

        very rarely

      Reply
    1. crythe June 26, 2013 at 11:10 am

      I noticed you drink GNC protein. I know it doesn’t relate much but I just want to know if their Total Lean pills works as well as their protein shakes?

    Reply
      1. Erwan June 26, 2013 at 12:24 pm

        No clue

      Reply
    1. Lee Yabut June 26, 2013 at 10:02 pm

      This is great Erwan. Now I know how to prepare a list of healthy meals for a week, for a starter like me ^^

    Reply
      1. Erwan June 28, 2013 at 11:17 pm

        Haha thanks

      Reply
    1. Paola July 1, 2013 at 6:11 pm

      What brand of olive oil do you recommend ? …which can be found locally I hope

    Reply
    1. lendzera July 3, 2013 at 11:25 am

      Awesome list! maybe should try everything then! superb

    Reply
    1. AC July 21, 2013 at 7:58 pm

      Would you ever try grocery shopping at a palengke (and maybe write an article about it as well)?

    Reply
    1. Mae August 1, 2013 at 5:40 am

      Hate the list. The foods here are damn expensive. I want a real list.

    Reply
    1. Yvonne August 15, 2013 at 11:58 am

      where’d you buy the greek yogurt?

    Reply
    1. Ice August 31, 2013 at 5:54 pm

      Where do you get frozen berries? Are they available locally?

    Reply
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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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