Groceries — Week 6
Quantities consolidated across all recipes for 2 people, cross-checked against Week 6 plan portion tables. Organized by store section.
Truncated week — away Fri/Sat. The plan runs Sun–Thu only (5 days). Dropped vs the original build: rice-paper rolls (Fri dinner), Saturday’s high-protein oats, the second halloumi salad, and Fri/Sat breakfasts + weekend training fuel. Quantities below reflect Sun–Thu.
Shopping: Saturday or Sunday morning (before the Sunday midday chickpea-feta cook and evening big batch). Single shop — but every perishable carries a Buy/Store timing note (see CONTEXT §4) so late-week items aren’t assumed fridge-fresh.
No leftover carryover assumed — full fresh shop. Pantry staples (spices, oils, condiments) are likely still on hand; confirm the “check pantry” items below before buying.
Timing legend: fine all week · use by day 3 · buy day-of · freeze on arrival, thaw <day>. This week’s one item to freeze: the shrimp (Thu, day 5) — freeze on arrival, thaw Wednesday night, or buy day-of. The salmon (Mon) is bought fresh and cooked day 2, no freezing. Nothing is cooked past Thursday, so no day-6/7 items.
Produce
| Item | Quantity | Used in | Buy/Store timing |
|---|---|---|---|
| Cucumber | 3 | Chickpea-feta (Sun+Wed), halloumi salad (Tue), chicken-thigh salad, hummus snacks | fine all week |
| Red bell peppers | 3 | Chickpea-feta (Sun+Wed), hummus snacks | fine all week |
| Cherry tomatoes | 500g | Burrito (200g), halloumi salad (Tue, 100g), chicken-thigh salad (200g) | fine all week |
| Mixed greens / rocket | 350g | Halloumi salad (Tue), chicken-thigh salad (Wed+Thu) | use by day 3 (wash, store w/ paper towel) |
| Red onion | 3 | Chickpea-feta, halloumi salad, chicken-thigh salad, burrito garnish | fine all week |
| Onions, yellow | 2 | Burrito filling (1) + spare | fine all week |
| Garlic | 1 head | Burrito, shrimp sauce, dressings | fine all week |
| Ginger, fresh | 40g | Shrimp stir-fry, salmon teriyaki | fine all week |
| Avocado | 2 | Burrito bowls (Sun dinner + one lunch) | buy firm, ripen on counter; use Sun–Tue |
| Limes | 2 | Cilantro-lime rice, burrito | fine all week |
| Lemons | 4 | Chickpea-feta + halloumi dressings, chicken-thigh dressing | fine all week |
| Cilantro | 1 bunch | Burrito (cilantro-lime rice) | use by day 3 (Sun–Tue) |
| Parsley | 1 bunch | Chickpea-feta, halloumi salad | use by day 3 |
| Mint | 1 bunch | Halloumi salad Tue | use by day 3 |
| Broccoli | 2 heads | Salmon teriyaki (200g Mon), shrimp stir-fry (300g Thu) | fine all week |
| Carrots | 3 | Salmon teriyaki, shrimp stir-fry, hummus snacks | fine all week |
| Snow peas / green beans | 200g | Shrimp stir-fry Thu | use by day 3; buy Wed/Thu for freshness |
| Corn (frozen or canned) | 200g | Burrito filling | fine all week |
| Bananas | 6 | H pre-gym (Mon PB toast, Wed, Thu pre-ride) + snacks | fine all week |
| Mixed berries (fresh/frozen) | 700g | Skyr bowls | frozen fine — fine all week |
| Pears / peaches / fruit | 5 | Cottage cheese + boiled-egg-and-fruit top-ups | fine all week |
Meat / Fish
| Item | Quantity | Used in | Buy/Store timing |
|---|---|---|---|
| Salmon fillet, skin-on | 600g | Salmon teriyaki Mon (180g G / 120g H) | Bought Sun, cooked Mon (day 2) — fresh, no freezing. If Mon slips, freeze on arrival + thaw the night before. |
| Shrimp, peeled | 350g | Shrimp stir-fry Thu (200g G / 150g H, day 5) | Freeze on arrival, thaw Wed night — or buy day-of Thu. Never assumed fridge-fresh from Sunday. |
| Lean ground beef | 500g | Burrito filling 1.5× batch Sun (Sun dinner + Mon/Tue lunch) | use by day 3 — cooked Sunday, so fine |
| Chicken thighs, boneless skin-on | 350g | Chicken-thigh salad Wed 2× (Wed dinner + Thu lunch) | use by day 3 (cooked Wed) — or freeze half, thaw Tue night |
Dairy / Refrigerated
| Item | Quantity | Used in | Buy/Store timing |
|---|---|---|---|
| Halloumi | 160g (1 block) | Halloumi salad Tue (155g/serving-pair) | fine all week (long fridge life, sealed) |
| Feta | 200g | Chickpea-feta (Sun+Wed, ~100g each) | fine all week |
| Eggs (large) | 3 dozen (36) | Breakfasts (~16, Mon–Thu) + 8 boiled (snacks + chickpea-feta top-ups) + hummus-snack eggs + boiled-egg top-ups | fine all week |
| Greek yogurt / skyr 0% | 1.8 kg | Skyr bowls (~7) + burrito crema | use by date on tub (fine all week) |
| Cottage cheese (2–5%) | 500g | G Sun evening | use by day 3–4 |
| Grated cheese (cheddar/Monterey) | 80g | Burrito bowls | fine all week |
| Black olives | 100g | Chickpea-feta option | fine all week (jar/deli) |
| Butter | 80g | Eggs, general | fine all week |
| Milk | 1 L | Coffee | use by date |
| Whey protein | confirm 200g+ remaining | Skyr bowls (~7 × 25g) | pantry |
Bakery / Bread
| Item | Quantity | Used in | Buy/Store timing |
|---|---|---|---|
| Sourdough / whole-grain loaf | 1 medium (~22 slices) | Breakfasts (~11, Mon–Thu) + chickpea-feta side (Sun+Wed, ~6) + G extra bread Tue/Thu (~4) + Mon H pre-gym PB toast (1) | use by day 4 (or freeze half, toast from frozen) |
Pantry / Dry Goods
| Item | Quantity | Used in | Buy/Store timing |
|---|---|---|---|
| Long-grain rice | 360g (dry) | Cilantro-lime rice (burrito batch) | pantry |
| Brown rice | 100g (dry) | Shrimp stir-fry Thu (training-day base) | pantry |
| Farro or pearl barley | 130g (dry) | Halloumi salad grain (Tue only, batched Sun) | pantry |
| Black beans, canned | 1 can (400g) | Burrito filling | pantry |
| Chickpeas, canned | 3 cans (400g) | Chickpea-feta (Sun+Wed, 2 cans) + halloumi salad (1 can) | pantry |
| Hummus | 1 tub (~250g) | Afternoon hummus + eggs (G most days, H Sun) | use by date |
| Peanut butter | 100g | PB toast (Mon H) | pantry |
| Pine nuts / flaked almonds | 30g | Halloumi salad | pantry |
| Walnuts / mixed nuts | 100g | Skyr bowls, cottage cheese, chicken-thigh salad | pantry |
| Honey | confirm 100g+ | Snacks, dressings, teriyaki | pantry |
| Sugar | pantry | Salmon teriyaki sauce | pantry |
| Edamame (frozen, shelled) | 100g | Salmon teriyaki bowls | freezer — fine all week |
| Sesame seeds | small | Salmon teriyaki | pantry |
Spices / Sauces (check pantry)
- Burrito: cumin, paprika, oregano, chili flakes, hot sauce
- Salmon teriyaki: soy sauce, mirin, brown sugar, rice vinegar, sesame oil
- Shrimp stir-fry: soy sauce, oyster sauce, rice vinegar, cornstarch, sesame oil
- Halloumi + salads: olive oil, Dijon mustard, red wine vinegar
- Chicken-thigh salad: paprika, cumin, red wine vinegar, Dijon
Not needed this week — skip
- Coconut milk (no coconut in curries — Harshitha preference; not needed here anyway)
- Indian spices/curry ingredients (no Indian mains this week), paneer, tofu, tuna, cod, ground turkey, steak
Estimated cost
~€70–85 for the truncated 5-day week (Luxembourg) — down from the ~€100–120 full-week estimate, since Fri/Sat meals + weekend fuel are off-plan (dropped the rice-paper chicken, a halloumi block, oats/berries volume, and ~2 breakfasts). Main costs: salmon, shrimp, beef, chicken thighs, halloumi, dairy (skyr/yogurt), fresh produce.