fitnaturally eatnaturally store cupboard 2020

Monday

Tuesday

Wednesday

© fitnaturally Ltd ALL RIGHTS RESERVED. NO PART OF THIS DOCUMENT MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS – GRAPHIC, ELECTRONIC OR MECHANICAL, INCLUDING PHOTOCOPYING, RECORDING, TAPING OR INFORMATION STORAGE AND RETRIEVAL SYSTEMS - WITHOUT THE PRIOR PERMISSION IN WRITING OF FITNATURALLY LTD. 

Breakfast

★ Greek yoghurt with warm berries, seeds and honey. Use frozen berries.

★ Omelette with baked beans. ★ Smoked salmon and scrambled

eggs. Tinned fruit.

Lunch

★ Fry some frozen sweet potato with frozen onions and spices and serve with crumbled feta.

★ Ryvita with salmon paste. Tinned fruit.

★ Five min tomato couscous, 100g cannellini beans.

Dinner

★ Chickpea, coconut and cauliflower curry and rice

★ Pesto gnocchi. Can use jarred pesto and ready made gnocchi if easier. Keep basil and parsley plants on the window sill!

★ Crab risotto, use tinned white crab.

About this eatnaturally store cupboard plan

This is a basic plan. It gives you a good range of store cupboard and medium-shelf/fridge-life foods, and easy meal options. It’s not a plan to use week after week because of its lack of fresh veg and fruit, which are the basis of any good diet, but it’s a diverse plan to help you eat the best and tastiest meals you can if you can’t get out to the shops for a week or two.

This is not a prevention or cure for any illness. Eating well is good for your body and mind but broccoli does not negate viruses! Take all the other precautions like staying away from people, washing your hands and follow all the other NHS and government advice.

Buying and eating only as much as we each need at this time is so important for food supplies and this will help you to plan rationally and be reassured that you’re eating good healthy food.

You can use the time to enjoy cooking, reading, meditating, skipping, trampolining :-), sitting outside in the garden getting some vitamin D going in your skin and do all those jobs you haven’t had time for for months!

It’s not like a wartime rations plan, it has diverse ingredients like sun dried tomatoes, jarred artichokes, chickpeas and pesto. It’s a modern-day-supplies plan. There is no sign of food shortages so we don’t need to only eat potatoes and baked beans and actually we’ll still be able to have groceries delivered but in case we can’t for a few days, here is your go-to healthy eating plan.

I hope you enjoy it. Here for you always. Love Sally and all at fitnat xx

“He who masters the power formed by a group of people working together has within his grasp one of the greatest powers known to man.”

Breakfast

★ Toast or Ryvita, and peanut butter. Few pieces of dried fruit.

★ Coconut blueberry porridge. Leave out the lime.

This plan is not tailored to your sex or size, please eat less or more as your natural body signals dictate.

Lunch

★ Tuna with sweetcorn, beetroot, 100g cannellini beans, olive oil and vinegar.

★ Hearty bean soup, crumbled feta.

Warmed frozen fruit with evaporated milk.

Dinner

★ Spaghetti puttanesca, use frozen garlic, onion and chilli if no fresh.

★ Corned beef rice, use olive oil and add frozen peas.

★ Broccoli and cream cheese baked potato - use frozen broccoli. Have with baked beans.

Breakfast

★ Ryvita with peanut butter and Marmite.Tinned fruit.

★ Granola with frozen berries and natural yoghurt.

Lunch

★ Lentil halloumi salad ★ Tinned tomato soup with some

added beans. Ryvita with cheese spread or cream cheese.

★ Parma ham, mozzarella and tinned pears, fresh basil

Dinner

★ Tuna and tomato penne, add sweetcorn and/or peas.

★ Baked potato with beans and sauerkraut or with tinned beef casserole and frozen green beans.

★ Chorizo pilaf.

fitnaturally eatnaturally store cupboard 2020

Thursday

Friday

Saturday

Sunday

© fitnaturally Ltd ALL RIGHTS RESERVED. NO PART OF THIS DOCUMENT MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS – GRAPHIC, ELECTRONIC OR MECHANICAL, INCLUDING PHOTOCOPYING, RECORDING, TAPING OR INFORMATION STORAGE AND RETRIEVAL SYSTEMS - WITHOUT THE PRIOR PERMISSION IN WRITING OF FITNATURALLY LTD. 

Breakfast

★ Muesli with natural yoghurt and a few ready to eat prunes.

★ Porridge with a spoon of fruit compote.

Lunch

★ Warm pitta with tuna, sweetcorn and mayo. Tinned fruit.

★ Stir fried frozen onion, peppers, mushrooms and spinach with tofu and sweet chilli sauce.

Dinner

★ Spelt mushroom risotto and a side of frozen broccoli.

★ Fish pie baked potato, veg. Use frozen fish and veg.

Questions? Email: sally@fitnaturally.co.uk

Breakfast

★ 2 boiled eggs with a toasted pitta cut into fingers.

★ Crush Weetabix and mix with natural yoghurt, chopped nuts, berries and honey.

Lunch:

★ Burger in a warm pitta with stir fried frozen veg stuffed in too! Ketchup and mustard

★ Corn on the cob with butter. Tinned fruit and evaporated milk.

Dinner

★ Crab spaghettini with chilli and garlic. Side of frozen veg.

★ Tomato risotto with rice, side of frozen veg.

Breakfast

★ Yoghurt berry smoothie ★ Omelette with frozen spinach and

mushrooms. Tinned fruit.

If it’s sunny spend some time in the garden or on a balcony <3

Lunch

★ Tortilla wrap, hummus and sweetcorn. Use garlic from jar, and bottled lemon for the hummus.

★ Toasted pitta with tinned baked beans and sausages, and tinned tomatoes.

Dinner

★ Lentil keema and rice ★ Eggs with homemade oven

chips and peas. ★ Spaghetti bolognese. Use frozen

mince, onions, mushrooms, garlic, peppers and leave out the bacon.

★ Easy paella

Breakfast

★ Porridge with berries. ★ Teacup pancakes. Can use natural

yog instead of milk. ★ Toasted ciabatta with poached eggs

and frozen spinach.

Lunch

★ Pappa al pomodoro, Parmesan ★ Red lentil, sweet potato and

coconut soup. ★ Ryvita, cottage cheese, sun dried

tomatoes.

Aft: Tinned custard, tinned pears.

Dinner

★ Cheesy potato and bean pie, frozen vegetables.

★ Sausages (frozen), mash, veg ★ Sardine, chilli and lemon

spaghetti, side of veg.

Can use creme fraiche or long-life milk in the mash if no fresh milk.

Fresh vegetables There are quite a few veg in the shops that people aren’t bulk buying so you can batch cook ratatouille or veg curry or veg casserole or lasagne or winter veg pie

fitnaturally eatnaturally store cupboard 2020

© fitnaturally Ltd ALL RIGHTS RESERVED. NO PART OF THIS DOCUMENT MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS – GRAPHIC, ELECTRONIC OR MECHANICAL, INCLUDING PHOTOCOPYING, RECORDING, TAPING OR INFORMATION STORAGE AND RETRIEVAL SYSTEMS - WITHOUT THE PRIOR PERMISSION IN WRITING OF FITNATURALLY LTD. 

About fitnaturally fitnaturally supports people from all walks of life to eat well and make gentle lifestyle changes to support their health and wellbeing. We provide qualified advice, affordable weekly nutrition plans from just £20 a month, and daily contact to help all our people make lasting, happy changes to nutrition, sleep, activity and social connection.

We provide nutrition plans for all sorts of individuals as well as families and sportspeople, and we tailor for dietary preference.

www.fitnaturally.co.uk

Love food. Love life.

Starchy carbs, Beans, pulsesStarchy carbs: two portions the size of your clenched fist. Starchy carbsinclude potatoes, bread, rice, pasta, noodles and couscous.Beans and pulses: the size of your fist. One portion for meat and fisheaters, two portions for vegetarians.

Vegetables, SaladTwo to three portions of heap-filled cupped hands.

nuts and seeds

One portion to level-fill a cupped hand.

Meat and poultry

The size of, and as thick as, your palm. Two to three portions a week.

Cheese, butter and oils

One portion of each (butter and oils combined), the thickness of yourhand, to cover the length of the palm and half its width.

fruit

One portion to level fill two cupped hands.

Fish

The size of the whole hand with fingers and thumb closed. Two to fourportions a week including oily fish.

Milk and yoghurt

Combined, three portions to level fill your cupped hands.

fitnaturally Handy Portion GuideThe best way to eat is according to your hunger and fullness but while you're getting used to that here's aneasy guide for howmuch food to serve yourself as a starting point. Hands are great as you generally havethem with you, and they come in a custom size specific to you.

© fitnaturally LTD

fitnaturally eatnaturally store cupboard 2020

Stocking the kitchen

This isn’t a full shopping list, you’ll need to make that based on your choices.

Fresher foods These ‘fresher’ items can be kept in the fridge for a week or more but always check use-by dates: Greek or natural yoghurt Cottage cheese Cheddar Cream cheese Mozzarella Feta Smoked salmon Butter Creme fraiche Potatoes Kefir Eggs Chorizo Parma ham Basil plant Coriander plant

Freezer foods Smoked salmon White fish Minced beef Prawns Quality burgers Chicken fillets Fish fillets All manner of frozen veg, spices and herbs Sweet potato cubes Corn on the cob Milk (not in glass) Berries Sliced apple Other frozen fruits Tofu Pitta breads, ciabatta and tortillas (take up less space than big loaves of bread) Stale bread made into breadcrumbs

Cupboard items Dried and tinned lentils, beans and chickpeas Tinned veg including tomatoes Pesto Olive oil Good soups Tinned fruit Jarred fruit compote Dried fruit Nuts and seeds Muesli, oats and granola Herbs, spices and curry pastes Half fat coconut milk Pasta, rice, gnocchi, noodles, couscous, farro, quinoa, spelt Tomato puree Garlic puree Passata Half fat coconut milk/coconut cream Soya mince Long life milk Dried milk Corned beef Flour Pasta flour Rice pouches Yeast Muesli Granola Oats Ryvita Peanut butter Marmite Honey Tinned meat Tinned fish - salmon, tuna, sardines, mackerel, anchovies, crabmeat Sauerkraut Pickles Mayonnaise Ketchup and condiments Salmon paste

NOTE: No allergies or intolerances are accounted for by this plan, any food chosen and eaten is at your own discretion and risk and fitnaturally holds no liability for illness or or any health or injury outcome.

© fitnaturally Ltd ALL RIGHTS RESERVED. NO PART OF THIS DOCUMENT MAY BE REPRODUCED IN ANY FORM OR BY ANY MEANS – GRAPHIC, ELECTRONIC OR MECHANICAL, INCLUDING PHOTOCOPYING, RECORDING, TAPING OR INFORMATION STORAGE AND RETRIEVAL SYSTEMS - WITHOUT THE PRIOR PERMISSION IN WRITING OF FITNATURALLY LTD.