Clear challenge: shopping list of the 3rd week menu to lose weight

Table of contents:

Anonim

If you've decided to do the #Clara Challenge (add a link to the article where it starts) and lose weight with Laura, one of Clara.es's colleagues , the first step is to follow an easy-to-do and balanced diet.

A diet like the one that Dr. M.ª Isabel Beltrán, our private nutritionist, has proposed to us in the challenge's weekly menus.

And to follow the menu of the 3rd week (add link to the menus), here is your shopping list. This way it will be super easy for you to do the diet because you will not miss a single ingredient.

Here you have it:

Broths and consommés:

  • 600 ml of vegetable broth (if you opt for what is already done, remember that it must be low in salt, since otherwise it makes you retain liquids)

Fruits, vegetables and other vegetables:

  • 100 g green beans
  • 150 g of chard
  • 50 g of spinach
  • 150 g of bimi
  • 200 g mushrooms
  • 200 g pumpkin
  • 2 artichokes
  • 3 medium potatoes
  • 3 carrots
  • 2 medium zucchini
  • 2 leeks
  • 1 red bell peppers
  • ½ eggplant
  • 2 endives
  • 1 handful of arugula
  • 1 bag of lettuce mix for salads
  • 3 tomatoes
  • 4 normal onions
  • 1 spring onion
  • 1 orange
  • 1 lemon
  • 1 lime
  • Garlic
  • 17 pieces of fruit (orange, apple, kiwi …)

Pasta, rice and legumes:

  • 40 g noodles
  • 20 g whole grain spaghetti
  • 20 g of brown rice
  • 20 g quinoa
  • 100 g of cooked chickpeas

Eggs:

  • 3 eggs

Meat:

  • 125 g of rabbit
  • 50 g of chicken for the broth
  • 125 g of chicken to grill
  • 1 chicken burger
  • 250 g of turkey to make in the oven and round
  • 1 slice of low-salt York ham
  • 1 slice of Iberian ham
  • 100 g of cooked ham cubes

Vegetable "meat":

  • 1 veggie burger

Fish and seafood:

  • 40 g squid
  • 125 g of octopus
  • 250 g white fish
  • 250 g of blue fish
  • 50 g of prawns

Dairy products:

  • 8 skimmed yogurts
  • 2 fresh cheese
  • 20 g of cured cheese
  • Light margarine

And may it never be missing in your pantry:

  • Coffee
  • Normal and green tea
  • Infusions (chamomile, lemon verbena, horsetail, thyme …)
  • Defatted cocoa powder
  • Skimmed milk
  • Sweetener
  • Brown sugar
  • Honey
  • Nuts (walnuts, almonds, hazelnuts, pine nuts, raisins …)
  • Oat bran
  • Whole grains
  • baking powder
  • Flour
  • Bread crumbs
  • Wholemeal bread
  • Whole wheat toast
  • Whole grain cookies
  • Dark chocolate (minimum 70%)
  • Soy sauce
  • Olive oil
  • Vinegar
  • Salt
  • Pepper
  • Other spices (cumin, curry, bay leaf, paprika, thyme, oregano, rosemary …)
  • Mustard
  • Tahini
  • Fruit compote
  • black olives
  • 1 can of natural tuna

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