This one is from a friend, and for one person.
- Protein foods — 480 g (e.g., 120 + 120 + 120 + 120 g across meals)
- Vegetables — 1,060 g (e.g., 120 + 220 + 240 + 240 + 240 g across meals/snacks)
- Carbohydrates — 150 g (e.g., 50 + 50 + 50 g across meals)
Weekly Norm
That’s for one person:
- Proteins — ~3.5 kg
- Vegetables — ~7.5 kg
- Carbohydrates — ~1.05 kg
Grocery List Ideas
- Proteins: mozzarella, eggs, cheese
- Vegetables: carrots, cabbage, pumpkin, iceberg lettuce, celery, leafy greens, tomatoes
- Carbohydrates: grains (porridge, rice, oats, etc.), legumes (beans, lentils, chickpeas)
That’s generated with some help of the internet and later GPTs, but I’d like to extend the list ideas some day.