My Plan

Week 1 shopping list

36 still needed · 0 bought · 0 already have · 21 planned servings

• Bread & grains

  60 g Couscous, dry
• 315 g Dried wheat pasta, egg-free, unenriched
• 540 g Plain ready-cooked white rice, unfortified
• 205 g Rolled oats, dry
• 420 g Wholemeal bread (vegan-labelled)

• Chilled & eggs

  180 g 2% cottage cheese, vegetarian-labelled
• 310 g 2% milk, unfortified
• 100 g Egg, without shell (about 50 g each)
• 80 g Feta made with vegetarian rennet
• 70 g Hummus
• 150 g Plain firm tofu, calcium-set
• 120 g Plain fully cooked chicken breast
• 370 g Plain nonfat Greek yogurt

• Frozen

  220 g Frozen peas

• Fruit & vegetables

  100 g Apple, skin on, core removed
• 140 g Avocado flesh
• 100 g Banana, peeled
• 330 g Broccoli
• 70 g Carrot
• 500 g Cucumber, skin on
• 100 g Fresh blueberries
• 220 g Fresh strawberries, stalks removed
• 150 g Lemon juice, freshly squeezed
• 80 g Spinach
• 500 g Tomato

• Tins, seeds & cupboard

  480 g Canned chickpeas, drained and rinsed
• 200 g Canned light tuna in water, drained
• 90 g Canned sardines in oil, drained, with edible bones
• 100 g Canned sweetcorn, drained and rinsed
• 510 g Canned tomatoes in tomato juice
• 20 g Chia seeds
• 180 g Low-sodium canned black beans, with their liquid
• 55 g Olive oil
• 160 g Ready-cooked lentils, with salt
• 15 g Smooth peanut butter, unsalted
• 45 g Walnuts, shelled

One serving of each planned meal, per person. Compared with EFSA adult population references, not a personal requirement.

3 of 3 meal slots filled. Drinks, snacks and food outside this plan are not included.

Educational draft · human scientific review pending. Estimates use specified USDA ingredients before cooking losses. Planned food is not a record of what you ate.