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Herbex 10 Day Diet

The document outlines a detailed grocery list for a family of five, including portion sizes for protein, dairy, grains, vegetables, fruits, snacks, and condiments. It also provides an estimated cost breakdown for each category, totaling between R3,700 and R5,500 for a 10-day supply. The list emphasizes a balanced diet with a variety of food items for meals and snacks.

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165 views3 pages

Herbex 10 Day Diet

The document outlines a detailed grocery list for a family of five, including portion sizes for protein, dairy, grains, vegetables, fruits, snacks, and condiments. It also provides an estimated cost breakdown for each category, totaling between R3,700 and R5,500 for a 10-day supply. The list emphasizes a balanced diet with a variety of food items for meals and snacks.

Uploaded by

thozgawe
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Grocery List with Portion Sizes:

Protein:

 Chicken breasts: ~15–20 pieces (about 2–3 kg)


 Tuna (canned in brine): ~10–15 cans (1 can per person for lunch)
 Ham (lean, sliced): ~500–600g (for sandwiches and salads)
 Salmon (fresh or canned): ~1.5 kg (about 300g per meal for 5 people)
 Lean ground beef (mince): ~1.5–2 kg (for spaghetti bolognese and hamburger
patties)
 Fat-free cottage cheese: ~500g–1 kg (for baked potatoes and salads)
 Hummus: ~500g (for snacks)
 Eggs: ~30 eggs (for breakfasts and some dinners)

Dairy:

 Fat-free milk: ~10 liters (for shakes, smoothies, breakfast, and snacks)
 Fat-free yoghurt: ~5 liters (for snacks, breakfasts, and fruit salads)

Grains and Bread:

 Seed loaf or rye bread: ~6 loaves (for breakfast, sandwiches)


 Whole-wheat rolls: ~20 rolls (for hamburger meals)
 Rice cakes: ~5-6 packs (for snacks)
 Brown or wild rice: ~1.5 kg (for dinners)
 Couscous: ~1.5 kg (for salads and dinners)
 Spaghetti (whole-wheat): ~1.5 kg (for bolognese)
 Muesli: ~1 kg (for breakfasts)
 Provita biscuits: ~5 packs (for snacks)

Vegetables:

 Lettuce: ~8-10 heads (for salads)


 Tomatoes: ~30-40 medium tomatoes (for salads, sandwiches, and wraps)
 Cucumbers: ~10-15 cucumbers (for salads)
 Bell peppers: ~15-20 peppers (for salads, stir-fry, wraps)
 Zucchini: ~10-15 medium (for salads, stir-fry)
 Carrots: ~2 kg (for salads, stir-fries)
 Sweet corn (canned or fresh): ~10-12 ears or 4-5 cans
 Green salad mix: ~3 large bags (for quick salads)
 Avocados: ~10-15 (for sandwiches, wraps, salads)
 Green beans: ~1 kg (for meals and sides)
 Spinach or kale: ~3 large bunches (for meals and salads)
 Butternut: ~5-6 medium-sized (for dinners and soups)
 Baked potatoes: ~20-25 medium (for meals and snacks)

Fruits:

 Apples: ~25-30 apples (for snacks)


 Pears: ~15-20 pears (for snacks)
 Bananas: ~15 bananas (for shakes and snacks)
 Peaches (tinned): ~10-12 cans (for snacks and desserts)
 Strawberries: ~2-3 kg (for breakfasts and snacks)
 Pineapple: ~5 medium pineapples (for salads and snacks)
 Naartjies (mandarins): ~20-25 (for snacks)
 Berries: ~2 kg (for shakes and breakfasts)
 Mixed fruit for salads: ~1 kg (for salads)

Snacks:

 Popcorn (plain): ~3-4 large bags (for snacks)


 Almonds (plain, unsalted): ~500g (for snacks)
 Pretzels (plain): ~2 large bags (for snacks)
 Dried fruits (raisins, apricots): ~500g (for snacks)
 Nuts and seeds: ~500g (for snacks and salads)
 Herbex Slimmers Shake mix: ~2 large containers (for daily shakes)

Condiments & Spices:

 Low-fat mayonnaise: ~500g


 Mustard: ~1 small jar
 Spices (salt, pepper, chili, herbs): ~assorted bottles (based on your preferences)
 Margarine (fat-free): ~500g

Estimated Cost for a Family of 5 (10 Days)

Protein: ~R1,000 - R1,500

Dairy: ~R500 - R700

Grains & Bread: ~R300 - R500

Vegetables: ~R800 - R1,200

Fruits: ~R600 - R800

Snacks & Condiments: ~R500 - R800

Grand Total Estimate: R3,700 - R5,500

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