To make the main meals:
1 x Avocado
1 x Aubergine (400g)
1 x Butternut squash (650g)
1 x Cucumber
1 x Sweet potato (450g)
1 x Broccoli (200g)
2 x Courgettes
1 x Pack of mushrooms (180g)
1 x Pack of baby vine tomatoes (150g)
500g x Raw beetroot
100g x Green beans
190g x Carrots
170g x Pak choi
1 x Bag of spinach (200g)
1 x Bag of salad leaves (200g)
Fresh parsley (1/4 cup)
3 x handfuls Kale (at least 60g)
1 x Avocado
1 x Cucumber
6 x Asparagus spears
1 x Portobello mushroom
2 x Apple
1 x Lime
3 x Lemons
2 x Bananas
Dried Tinned Ingredients/Jars
100g x Oats
200g x Brown rice
50g x Gram flour (chickpea flour)
50g x Gluten free flour (Doves or Bobs Mills)
20g x Cornflour
80g x Quick polenta
1 tsp x Cashew or almond butter
1 x Apple cider vinegar
1 x Toasted sesame oil
1 x Brown rice vinegar or apple cider vinegar
1 x Tamari (gluten-free soya sauce)
1 x Coconut oil
1 x Sunflower oil
1 x Olive oil
Himalayan pink salt
Sesame seeds (optional)
1 x Bag of frozen peas (400g)
1 x Garlic bulb
1 x Fresh red chilli
40g x Dill
30g x Fresh coriander
50g x Goat's cheese (or feta)
14 x Eggs
300ml x Rice milk (or 100ml rice milk, 200ml almond milk)
Alkaline Superboost Powder (2 tsp)
Protein powder (at least 30g)
Ingredient weights: The weight in the shopping list is the raw weight, but the recipes refer to the cooked weight (For example 200g quinoa in the shopping list but, it is shown as 380g in the recipe due to the weight changes when it is cooked. This is the same for roasted vegetables).
Natasha Corrett's Exclusive 7 Day Pre-Wedding Plan: Food Preparation
The key to these recipes are to prep food in advance, so that you're not spending hours in the kitchen away from pressing wedmin.
1. Get 3 baking trays (line with baking paper
as it's easier to clean after!)
2. Pre-heat oven to 180 degree Fan.
3. Chop all the carrots, slice in half and half again and put into TRAY 1.
4. Drizzle with sunflower or coconut oil, and a pinch of Himalayan salt and pepper.
5. Chop and peel beetroot into 2cm chunks and put into TRAY 2.
6. Chop the aubergine in half and score the flesh, before smothering with 1 clove of diced garlic, 1/2 lemon, 1 tbsp sesame oil, and a pinch of Himalayan salt then put into TRAY 3.
7. Chop and peel the butternut squash into 2cm pieces and put into TRAY 3.
8. Put ALL 3 TRAYS into the oven.
9. TRAY 1 - 30-40 minutes TRAY 2 -40-45 minutes TRAY 3 - 30 minutes
10. Don't forget to put the sweet potato in the oven too, for up to 60 minutes.
11. While everything is in the oven, it's time to prepare some snacks and grains.
1. Weigh out 200g dried brown rice. Add 600ml
of boiling water to PAN 1 and cook for 30-40 minutes. It is VERY
important that you drain the rice immediately and run under
freezing cold water to cool the grain down fast - this means it can
keep in the fridge for about 5 days without it going off.
2. Boil the kettle and pour into PAN 2. When at a rolling boil, carefully drop in 2 eggs and boil for 6 minutes. Both eggs are for snacks to have chopped up on rice cakes or oat cakes. Take out, run under cold water then peel and put them into the fridge. Keep the boiling water.
3. PAN 2 after you have taken the eggs out add 1 tsp of Himalayan salt and bring to the boil again and blanch your broccoli and green beans. Do one at a time and after 3 minutes take out, put into a sieve and run under cold water straight away and drain. This way, they will keep fresh.
4. Once the veg is out of the oven make the frittata. This will keep for 4 days in fridge (see p.40)
5. Spiralize 2 courgettes and put in the fridge.