Weekly Shopping List — print or save as PDF (Ctrl+P → Save as PDF)

Weekly Shopping List

Week of 31 May 2026 · Generated 21 Jul 2026 · SIBO-safe · Low GI · 19:5 IF

🥩

Proteins

	Item	Qty	Days / Notes
	Chicken breast	310g	Sun + Thu
	Chicken thigh (skinless)	380g	Wed + Fri
	Turkey breast	180g	Tue
	Salmon fillet	400g	Sun + Wed
	Smoked salmon	100g	Fri
	White fish (cod / hake)	400g	Tue + Sat
	Lean beef sirloin	600g	Mon + Thu + Sat
	Eggs	11	9 whole + 2 egg whites
	Whey isolate powder	170g	6 servings across week
	Feta cheese	180g	Mon + Wed + Sat

🍚

Carbs & Starches

	Item	Qty	Days / Notes
	Jasmine rice	120g	Sun
	White rice	100g	Tue
	White potato	350g	Sun + Thu
	Sweet potato	150g	Tue (monitor FODMAP)
	Quinoa	100g	Thu (rinse well)

🥦

Vegetables

	Item	Qty	Days / Notes
	Zucchini	930g	Every day
	Spinach	690g	Mon Tue Wed Thu Fri Sat
	Green beans	600g	Sun Wed Thu Sat
	Bell pepper (red)	280g	Mon Wed Fri
	Carrots	260g	Tue Thu Sat
	Tomato	240g	Sun Mon Wed Fri
	Cucumber	240g	Sun Tue Fri
	Avocado	320g	Mon Wed Fri Sat (~2 medium)
	Eggplant	100g	Fri

🍋

Fruits

	Item	Qty	Days / Notes
	Kiwi	1	Sun pre-lift

🫒

Oils, Fats & Dairy

	Item	Qty	Days / Notes
	Extra virgin olive oil	135ml	Daily cooking
	Garlic-infused olive oil	30g	SIBO-safe garlic substitute
	Ghee	20g	Mon + Fri scrambled eggs
	Almond butter	15g	Tue window shake

🥜

Nuts, Seeds & Extras

	Item	Qty	Days / Notes
	Pumpkin seeds	50g	Tue + Sat
	Macadamia nuts	30g	Mon top-up
	Walnuts	20g	Fri top-up
	Chia seeds	15g	Thu window shake
	Olives	60g	Sat Meal 2 (~10 olives)
	90% dark chocolate	15g	Mon top-up

💊

Supplements

	Item	Qty	Days / Notes
	Creatine monohydrate	15g	5g × 3 training days
	Berberine	7 doses	500mg with Meal 1 daily
	Chromium picolinate	3 doses	200mcg Sun/Tue/Thu only
	Magnesium glycinate	7 doses	400mg nightly
	Omega-3 fish oil	7 doses	2g EPA+DHA with Meal 2
	D3 + K2	7 doses	4000 IU D3 with Meal 2
	Vitamin B12	7 doses	1000mcg sublingual 7AM