The Clean & Lean Shopping List


With the decision to go for a kickstart on the clean and lean diet, I’ll be prepping all food in advance for this week.

Shopping list

  1. Chicken or turkey
  2. Beef fillet
  3. Salmon
  4. Cucumber
  5. Peppers
  6. Eggs
  7. Spinach
  8. Green beans
  9. Broccoli
  10. Lemons
  11. Mixed leaves
  12. Avocado
  13. Courgettes
  14. Brazil nuts
  15. Seeds (pumpkin, sunflower)
  16. Tahini
  17. Chickpeas (for hummus)
  18. Cauliflower
  19. Kale
  20. Asparagus
  21. Mackerel

To ensure I get ahead of all meals, I’ll prep some of these the night before, like boiling the eggs in advance, getting the chicken cooked and weighed into batches, cutting up the peppers/cucumbers into their portions as well.  As I’m prepping for myself and hubby, then I’ll increase his portions slightly from mine.

I’ll follow the 14-day meal planner shown in James’s first book Clean & Lean Diet (p.71, 2010 1st edition) which includes a sample day as:

Breakfast: 1 boiled or scrambled egg, 50g smoked salmon and a cup of spinach

Lunch: 1 grilled sea bass with a salad of mixed leaves, red peppers, green beans, broccoli and a dash of olive oil and fresh lemon juice

Snack: 4-6 nuts

Dinner: 100g beef fillet with steamed broccoli and spinach, quarter of an avocado

Snack: chopped vegetables with a teaspoon of hummus

Handy tip for measuring protein portions

100g of smoked salmon = size of outstretched hand (including fingers)

100g of chicken = two thirds of the size of a regular breast

100g of beef fillet = size of a small hamburger

There is no fruit included in the 14 day diet because it contains so much sugar, so the advice is to abstain until after the 14 days is over.

Will try and post some pics of the meals I prepare too so you get an idea of what we’re eating.



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