Scribd Logo
Upload

Welcome to Scribd!

  • 33 views

    Week 1 Protein Veggies Spices Carbs

    Uploaded by

    Tiffany Nicole Andrea
    The document outlines meal plans and recipes for 13 weeks. It includes a list of main ingredients like proteins, vegetables and spices needed for each week. Common proteins are chicken, beef, pork and tofu. Frequent vegetables include broccoli, carrots, mushrooms, onions and tomatoes. Common seasonings are soy sauce, sesame oil, garlic and ginger. The document provides a well-rounded assortment of ingredients to cook a variety of dishes each week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Week 1 Protein Veggies Spices Carbs

    Uploaded by

    Tiffany Nicole Andrea
    33 views7 pages
    The document outlines meal plans and recipes for 13 weeks. It includes a list of main ingredients like proteins, vegetables and spices needed for each week. Common proteins are chicken, beef, pork and tofu. Frequent vegetables include broccoli, carrots, mushrooms, onions and tomatoes. Common seasonings are soy sauce, sesame oil, garlic and ginger. The document provides a well-rounded assortment of ingredients to cook a variety of dishes each week.

    Original Description:

    ss

    Original Title

    Groceries List

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines meal plans and recipes for 13 weeks. It includes a list of main ingredients like proteins, vegetables and spices needed for each week. Common proteins are chicken, beef, pork and tofu. Frequent vegetables include broccoli, carrots, mushrooms, onions and tomatoes. Common seasonings are soy sauce, sesame oil, garlic and ginger. The document provides a well-rounded assortment of ingredients to cook a variety of dishes each week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    33 views7 pages

    Week 1 Protein Veggies Spices Carbs

    Uploaded by

    Tiffany Nicole Andrea
    The document outlines meal plans and recipes for 13 weeks. It includes a list of main ingredients like proteins, vegetables and spices needed for each week. Common proteins are chicken, beef, pork and tofu. Frequent vegetables include broccoli, carrots, mushrooms, onions and tomatoes. Common seasonings are soy sauce, sesame oil, garlic and ginger. The document provides a well-rounded assortment of ingredients to cook a variety of dishes each week.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    Week 1

    1. Claypot Chicken
    2. Minced Pork & long beans
    3. Chicken with Ginger and
    Dried Chili
    4. Mushroom and Spinach Stir
    Fry

    Protein

    Chicken x2
    Spam
    Minced Pork

    Veggies

    Spices

    Broccoli
    Long Beans
    Mushroom
    Spinach
    Dried Chili
    Onion
    Garlic
    Ginger

    Sesame Oil
    Cornstarch
    Soya Sauce
    Brown Sugar

    Tofu
    Veggie Broth
    Carrots
    Garlic
    Ginger
    Onions
    Broccoli
    Red Pepper
    Sweet corn
    Red Chilies

    Honey
    Basil
    Oregano

    Carbs

    Week 2

    1. Potatoes and Sausages


    2. Veggie Beef Slice and Tofu
    Stir Fry
    3. Bucatini Puttanesca with
    Sausages
    4. Shredded Chicken and
    Noodle Soup

    Sausages x2
    Beef
    Chicken
    Chicken Broth

    Potatoes
    Egg Noodles

    Week 3

    1. Spam Stew
    2. Sambal Prawns and
    kangkong
    3. Black Pepper Chicken
    Cubes with Green Pepper

    Spam
    Bacon
    Chicken x2
    Chicken Stock
    Prawns

    Cabbage
    Carrots
    Kangkong
    Red Bell Pepper
    Onions
    Garlic
    Ginger

    Sambal
    Cinnamon Stick
    Sambal Paste
    Soya Sauce
    Olive Oil
    Store Bought Black
    Pepper Sauce

    Potatoes
    Digestive Biscuits

    Week 4

    1. Pasta with Sausages and


    Tomatoes
    2. Chicken with Tomatoes and
    Mushroom
    3. Prawns and Broccoli Stir Fry
    4. Sausages and Baked Beans

    Sausages x2
    Chicken
    Prawns

    Tomatoes
    Baked Beans
    Mushroom
    Broccoli
    Onion
    Garlic
    Ginger
    Spring Onion

    Basil Leaves
    Parmesan
    Soya Sauce
    Corn Starch
    Honey
    Red Pepper Flakes

    Linguini

    Garlic (Powder)

    Potatoes

    Week 5
    1. Marinated Minced Beef

    Beef

    Carrot

    2. Pork Fried Rice


    3. One Pot Mardi Gras
    Jambalaya
    4. Everyday Vegetable Soup

    Pork x2
    Chicken Breast
    Chicken Broth

    Broccoli
    Egg
    Tomatoes
    Green Bell Peppers
    Onions
    Ginger
    Reduced Sodium
    Vegetable Broth
    Corn
    Peas
    Spinach
    Beansprouts

    Oyster Sauce
    Soya Sauce
    Italian Seasoning

    Week 6

    1. One Pot Japanese Teriyaki


    Chicken
    2. Roasted Chicken
    Drumsticks with Potatoes
    3. Oyster Sauce and Guan
    Chye Fish
    4. Spinach and Shitake
    Mushrooms

    Week 7

    1kg Chicken
    Thighs
    Chicken
    Drumsticks
    Guan Chye

    2x Carrot
    2 Bunches of Baby
    Bak Choy
    Lemon
    Spinach
    Mushrooms
    Salted Vegetable
    2x Red Bell Pepper

    Olive Oil
    Teriyaki Marinade
    Peanut Oil
    Red Chilies
    Soya Sauce
    Honey
    Oyster Sauce
    Ginger
    Garlic
    Red Pepper Flakes

    Potatoes

    1. Szechuan Chicken Stir Fry


    2. Sliced BBQ Beef with
    Mushroom Sauce
    3. Stir Fry Green Bean with
    Garlic Oyster Sauce
    4. Beef Broccoli Stir Fry

    Chicken
    Chicken Broth
    Beef Slices
    Bacon Strips

    Mushroom
    Green Bean
    Broccoli
    Mushrooms Onions
    Ginger
    Garlic (Powder)
    Green Onions
    Yellow and Red Bell
    Peppers
    Snow Peas

    Oyster Sauce
    Sesame Oil
    Chili Paste
    Cornstarch
    Unsalted Roasted
    Peanuts
    BBQ Sauce
    Brown Sugar

    Week 8

    1. One Pot Chicken Fajita


    Pasta
    2. Sweet and Sour Fish
    3 Sweet and Spicy Chicken
    and Vegetable Stir Fry
    4, Shrimp Boil

    Chicken Breast x2
    Italian Sausages
    Fish
    Prawns

    Red, Green and


    Yellow Bell Peppers
    Onion
    Garlic
    Spring Onions

    Woh Hup Sweet and


    Sour Sauce
    Brown Sugar
    Soya Sauce
    Fish Sauce
    Sambal Olek
    Sesame Oil
    Cornstarch
    Roasted Peanuts
    Seafood Seasoning
    Cumin
    Chili Powder
    Garlic Powder
    Cheese

    Potatoes
    Penne

    Week 9

    1.Grilled Asparagus with


    Shitake Mushrooms
    2. Butter Chicken
    3 Pork Meatballs and Red
    Pepper Sauce
    4, British Onion Soup

    Chicken
    Chicken Stock
    Minced Pork

    Tomato Puree
    Asparagus
    Mushrooms
    Red Pepper
    Tomatoes
    Onions
    Garlic
    Ginger
    Brown Sugar

    Yogurt
    Coriander
    Garam Masala
    Chili Powder
    Thickened Cream
    Cumin

    Week 10
    1. Lemon Chicken
    2. Claypot Chicken Rice
    3 Everyday Vegetable Soup
    4, Sambal Prawns with
    Kangkong

    Chicken x2
    Spam
    Prawns
    Chicken Broths

    Broccoli
    Kangkong
    Green Bell Peppers
    Onions
    Ginger
    Reduced Sodium
    Vegetable Broth
    Corn
    Peas
    Spinach
    Beansprouts
    Tomatoes (Paste)

    Sesame Oil
    Flour
    Lemon (Juice)
    Parsley
    Sambal
    Italian Seasoning

    Week 11
    1. Corned Beef and Potato
    Hash
    2. One Pot BBQ Chicken Pasta
    3 Roasted Chicken Drumsticks
    with Potatoes
    4. Stir Fry Green Bean with
    Oyster Sauce

    Beef (Broth)
    Chicken x2
    Bacon

    Lemon
    Garlic Onion
    Tomatoes
    Green Bean

    Soya Sauce
    Honey
    Milk
    BBQ Sauce
    Shredded Cheese
    Oyster Sauce

    Potatoes
    Fussili

    Week 12

    1. Spam Stew
    2. Sesame Orange Ginger
    Chickpea Stir Fry
    3 Salted Beansprout with Tofu
    4, Pork Fried Rice

    Spam
    Bacon
    Pork

    Cabbage
    Carrots
    Ginger
    Chickpeas Canned
    Onion
    Garlic
    Red Bell Pepper
    Green Beans
    Spring Onion

    Cinnamon Stick
    Sambal Paste
    Soya Sauce
    Olive Oil
    Orange Juice
    Honey
    Soya Sauce
    Cornstarch
    Orange Zest
    Sesame Oil and Seeds
    Red Pepper Flakes

    Potatoes

    Week 13

    1. Chicken with Spring Onion


    Stir Fry
    2. Chicken Cubes with Peanut
    Sauce
    3. Salted Veggie with Tofu
    Soup
    4, Broccoli and Chili Stir Fry

    Lean Pork
    Prawns

    Firm Tofu
    Salted Veggies
    Ginger
    Tomatoes
    Carrots
    Broccoli
    Garlic
    Fresh Red Chili

    Soya Sauce
    Sesame Oil
    Lime

    You might also like