Clear Challenge: Week 4 Menu Shopping List

Table of contents:

Anonim

To follow the menu of the 4th week of the #Clara Challenge and lose weight with Laura, one of the members of the Clara.es dream team , it is very good to have the shopping list.

So you can follow the diet without fear that you are left half because you are missing an ingredient. And to lose weight with the weekly menus of the challenge proposed by Dr. M.ª Isabel Beltrán, Clara's nutritionist .

Here's the list:

Broths and consommés:

  • 200 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:

  • 150 g of vegetable stew
  • 150 g green beans
  • 200 g of mushrooms
  • ½ bunch of asparagus
  • 200 g cauliflower
  • 3 medium potatoes
  • 2 carrots
  • 2 leeks
  • 1 medium zucchini
  • 1 red bell peppers
  • 1 green pepper
  • 1 lettuce
  • 1 bag of arugula
  • 5 tomatoes
  • 1 cucumber
  • 3 normal onions
  • 2 spring onions
  • 2 lemons
  • Ginger
  • Chive
  • Garlic
  • 16 pieces of fruit (orange, apple, kiwi …)

Pasta, rice and legumes:

  • 20 g noodles
  • 20 g whole grain macaroni
  • 20 g whole grain couscous
  • 20 g quinoa
  • 25g cooked black beans or beans

Eggs:

  • 5 eggs

Meat:

  • 25 g beef carpaccio
  • 250 g of rabbit
  • 40 g turkey round
  • 1 slice of low-salt cold meat turkey

Vegetable "meat":

  • 1 veggie burger

Fish and seafood:

  • 1 fish burger
  • 325 g white fish
  • 125 g of blue fish
  • 50 g of smoked salmon
  • 50 g of prawns

Dairy products:

  • 9 skimmed yogurts
  • 180 g of fresh cheese
  • 20 g of Parmesan cheese
  • 1 tub of white cheese spread light
  • 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
  • Vegetable pate
  • Fruit compote
  • Dry tomatoes
  • black olives
  • 1 can of natural tuna

Editor's choice