High protein, low GI day 3 shopping list - BBC Food

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","title":"High protein, low GI day 3","occasionName":"","recipes":[{"id":"overnight_muesli_with_57876","imageId":"food\u002Fic\u002Ffood_16x9_{width}\u002Frecipes\u002Fovernight_muesli_with_57876_16x9.jpg","synopsis":"","title":"Overnight oats","subtitle":"by Justine Pattison","type":"Brunch","url":"\u002Ffood\u002Frecipes\u002Fovernight_muesli_with_57876","servingsText":"","prepTime":"overnight","cookingTime":"none required","chef":{"displayName":"Justine Pattison","id":"justine_pattison"}},{"id":"smoked_salmon_00865","imageId":"food\u002Fic\u002Ffood_16x9_{width}\u002Frecipes\u002Fsmoked_salmon_00865_16x9.jpg","synopsis":"","title":"Smoked salmon open-topped sandwich ","subtitle":"by Justine Pattison","type":"Light meals & snacks","url":"\u002Ffood\u002Frecipes\u002Fsmoked_salmon_00865","servingsText":"","prepTime":"\u003C30 mins","cookingTime":"none required","chef":{"displayName":"Justine Pattison","id":"justine_pattison"}},{"id":"moroccan_vegetables_with_52330","imageId":"food\u002Fic\u002Ffood_16x9_{width}\u002Frecipes\u002Fmoroccan_vegetables_with_52330_16x9.jpg","synopsis":"","title":"Moroccan vegetables with couscous","subtitle":"by Justine Pattison","type":"Main course","url":"\u002Ffood\u002Frecipes\u002Fmoroccan_vegetables_with_52330","servingsText":"","prepTime":"\u003C30 mins","cookingTime":"30-60 mins","chef":{"displayName":"Justine Pattison","id":"justine_pattison"}}],"ingredients":[{"locationTitle":"Fruit and vegetables","ingredients":["2 \u003Ca href=\"\u002Ffood\u002Fapple\" class=\"recipe-ingredients__link\"\u003Eapples\u003C\u002Fa\u003E, coarsely grated","100g\u002F3½oz \u003Ca href=\"\u002Ffood\u002Fblueberry\" class=\"recipe-ingredients__link\"\u003Eblueberries\u003C\u002Fa\u003E ","1 tsp finely chopped fresh \u003Ca href=\"\u002Ffood\u002Fchives\" class=\"recipe-ingredients__link\"\u003Echives\u003C\u002Fa\u003E, to garnish","squeeze \u003Ca href=\"\u002Ffood\u002Flemon\" class=\"recipe-ingredients__link\"\u003Elemon\u003C\u002Fa\u003E juice","25g\u002F1oz \u003Ca href=\"\u002Ffood\u002Fwatercress\" class=\"recipe-ingredients__link\"\u003Ewatercress\u003C\u002Fa\u003E, to serve","2 small \u003Ca href=\"\u002Ffood\u002Faubergine\" class=\"recipe-ingredients__link\"\u003Eaubergines\u003C\u002Fa\u003E","½ tsp ground \u003Ca href=\"\u002Ffood\u002Fcoriander\" class=\"recipe-ingredients__link\"\u003Ecoriander\u003C\u002Fa\u003E","1 medium \u003Ca href=\"\u002Ffood\u002Fcourgette\" class=\"recipe-ingredients__link\"\u003Ecourgette\u003C\u002Fa\u003E, cut into 1.5cm\u002F½in chunks","2 heaped tbsp roughly chopped \u003Ca href=\"\u002Ffood\u002Fcoriander_fresh\" class=\"recipe-ingredients__link\"\u003Efresh coriander\u003C\u002Fa\u003E, plus extra to garnish","2 heaped tbsp roughly chopped \u003Ca href=\"\u002Ffood\u002Fcoriander_fresh\" class=\"recipe-ingredients__link\"\u003Efresh coriander\u003C\u002Fa\u003E","½ small \u003Ca href=\"\u002Ffood\u002Flemon\" class=\"recipe-ingredients__link\"\u003Elemon\u003C\u002Fa\u003E, juice only","½ small \u003Ca href=\"\u002Ffood\u002Flemon\" class=\"recipe-ingredients__link\"\u003Elemon\u003C\u002Fa\u003E, finely grated zest only","½ medium \u003Ca href=\"\u002Ffood\u002Fonion\" class=\"recipe-ingredients__link\"\u003Eonion\u003C\u002Fa\u003E, finely chopped","½ red \u003Ca href=\"\u002Ffood\u002Fpepper\" class=\"recipe-ingredients__link\"\u003Epepper\u003C\u002Fa\u003E, deseeded and diced"]},{"locationTitle":"Tins, packets and jars","ingredients":["50g\u002F1¾oz porridge \u003Ca href=\"\u002Ffood\u002Foats\" class=\"recipe-ingredients__link\"\u003Eoats\u003C\u002Fa\u003E","400g\u002F14oz tin \u003Ca href=\"\u002Ffood\u002Fchickpea\" class=\"recipe-ingredients__link\"\u003Echickpeas\u003C\u002Fa\u003E, drained and rinsed","227g\u002F8oz tin \u003Ca href=\"\u002Ffood\u002Fchopped_tomatoes\" class=\"recipe-ingredients__link\"\u003Echopped tomatoes\u003C\u002Fa\u003E","80g\u002F2¾oz wholegrain \u003Ca href=\"\u002Ffood\u002Fcouscous\" class=\"recipe-ingredients__link\"\u003Ecouscous\u003C\u002Fa\u003E"]},{"locationTitle":"Cooking ingredients","ingredients":["¼ tsp ground \u003Ca href=\"\u002Ffood\u002Fcinnamon\" class=\"recipe-ingredients__link\"\u003Ecinnamon\u003C\u002Fa\u003E","10g\u002F¼oz \u003Ca href=\"\u002Ffood\u002Fflaked_almonds\" class=\"recipe-ingredients__link\"\u003Eflaked almonds\u003C\u002Fa\u003E, toasted","20g\u002F¾oz blanched \u003Ca href=\"\u002Ffood\u002Fhazelnut\" class=\"recipe-ingredients__link\"\u003Ehazelnuts\u003C\u002Fa\u003E, roughly chopped","¼ tsp ground \u003Ca href=\"\u002Ffood\u002Fnutmeg\" class=\"recipe-ingredients__link\"\u003Enutmeg\u003C\u002Fa\u003E","freshly ground \u003Ca href=\"\u002Ffood\u002Fblack_pepper\" class=\"recipe-ingredients__link\"\u003Eblack pepper\u003C\u002Fa\u003E","freshly ground \u003Ca href=\"\u002Ffood\u002Fblack_pepper\" class=\"recipe-ingredients__link\"\u003Eblack pepper\u003C\u002Fa\u003E","¼ tsp hot \u003Ca href=\"\u002Ffood\u002Fchilli_powder\" class=\"recipe-ingredients__link\"\u003Echilli powder\u003C\u002Fa\u003E","pinch ground \u003Ca href=\"\u002Ffood\u002Fcinnamon\" class=\"recipe-ingredients__link\"\u003Ecinnamon\u003C\u002Fa\u003E","½ tsp ground \u003Ca href=\"\u002Ffood\u002Fcumin\" class=\"recipe-ingredients__link\"\u003Ecumin\u003C\u002Fa\u003E","calorie controlled cooking \u003Ca href=\"\u002Ffood\u002Foil\" class=\"recipe-ingredients__link\"\u003Eoil\u003C\u002Fa\u003E spray","15g\u002F½oz roughly chopped \u003Ca href=\"\u002Ffood\u002Fpistachio\" class=\"recipe-ingredients__link\"\u003Epistachio\u003C\u002Fa\u003E nuts (alternatively use toasted flaked almonds)","400ml\u002F14fl oz \u003Ca href=\"\u002Ffood\u002Fvegetable_stock\" class=\"recipe-ingredients__link\"\u003Evegetable stock\u003C\u002Fa\u003E, made with ½ stock cube ","½ \u003Ca href=\"\u002Ffood\u002Fvegetable_stock\" class=\"recipe-ingredients__link\"\u003Evegetable stock\u003C\u002Fa\u003E cube"]},{"locationTitle":"Dairy, eggs and chilled","ingredients":["100ml\u002F3½fl oz skimmed \u003Ca href=\"\u002Ffood\u002Fmilk\" class=\"recipe-ingredients__link\"\u003Emilk\u003C\u002Fa\u003E","200g\u002F7oz 0% fat Greek \u003Ca href=\"\u002Ffood\u002Fyoghurt\" class=\"recipe-ingredients__link\"\u003Eyoghurt\u003C\u002Fa\u003E","100g\u002F3½oz quark, drained","100g\u002F3½oz fat-free natural \u003Ca href=\"\u002Ffood\u002Fyoghurt\" class=\"recipe-ingredients__link\"\u003Eyoghurt\u003C\u002Fa\u003E, to serve"]},{"locationTitle":"Meat, fish and poultry","ingredients":["100g\u002F3½oz \u003Ca href=\"\u002Ffood\u002Fsmoked_salmon\" class=\"recipe-ingredients__link\"\u003Esmoked salmon\u003C\u002Fa\u003E slices"]},{"locationTitle":"Other","ingredients":["4 slices dark \u003Ca href=\"\u002Ffood\u002Frye_bread\" class=\"recipe-ingredients__link\"\u003Erye bread\u003C\u002Fa\u003E (pumpernickel)"]}]},"cuisineReducer":{"azCounts":{},"totalCount":0,"activeTab":"featured","id":"","letter":"a","page":1,"title":"","description":"","recipeCount":0},"articlePageReducer":{"title":"","metaDescription":"","modifiedDateTime":"","primaryCollection":{},"secondaryCollection":{},"blocksBody":""},"articlesIndexReducer":{"articles":[],"loading":false,"error":false,"page":1,"totalCount":0},"favouriteReducer":{"confirmationList":[],"page":1,"favouriteRecipes":[],"pageState":"loading","recipeCountPerPage":24,"removeButtonState":{},"totalRecipes":0,"shouldShowFavouritesTooltip":false},"foodsReducer":{"title":"","description":"","recipes":[],"totalCount":0,"azCounts":{},"relatedCollections":[]},"homeReducer":{},"idctaReducer":{},"indexPageReducer":{"title":"","metaDescription":"","promoCollections":[],"headerTitle":"","entity":""},"occasionsIndexReducer":{"occasions":[],"heroOccasionId":"","recipeCount":0},"occasionReducer":{"azCounts":{},"baseUrl":"","ogImage":"","description":"","id":"","name":"","totalCount":0,"relatedCollections":[],"relatedMenus":[],"relatedDishes":[],"relatedIngredients":[],"relatedRecipes":[],"title":"","activeTab":"featured","page":1,"letter":"a"},"pageReducer":{"activePageId":"occasions","background":"","isAMP":false,"pageTitle":"menus","reverb":{"log":"a1","domain":".api.bbc.co.uk","siteId":"598267","siteName":"FOOD","name":"food.menus.high_protein-low_gi_day_3.shopping_list.page","contentId":"urn:bbc:food:menus.high_protein-low_gi_day_3.shopping_list","contentType":"article","section":"Menus"},"season":"","isMobile":false,"uas":{"apiKey":"n7ld0fid5q2f2","url":"https:\u002F\u002Factivity.api.bbc.co.uk\u002F"},"baseURL":"https:\u002F\u002Fwww.bbc.co.uk","canonical":"https:\u002F\u002Fwww.bbc.co.uk\u002Ffood\u002Fmenus\u002Fhigh_protein-low_gi_day_3\u002Fshopping-list","cdnUrl":"https:\u002F\u002Ffood.files.bbci.co.uk\u002Fkandl-food\u002F3285\u002F","chartbeat":{"domain":"bbc.co.uk","section":"kandlfood","uid":"50924"},"date":"2025-05-25T06:54:15.469Z","dials":{"logLevel":"warn","optimizely":"off"},"env":"production","foodImagesPath":"https:\u002F\u002Ffood-images.files.bbci.co.uk","ichefBasePath":"https:\u002F\u002Fichef.bbci.co.uk\u002F","ichefNonFoodBasePath":"https:\u002F\u002Fichef.bbci.co.uk\u002F","idctaPath":"https:\u002F\u002Fidcta.api.bbc.co.uk\u002Fidcta\u002Finit?ptrt=https%3A%2F%2Fwww.bbc.co.uk%2Ffood%2Fmenus%2Fhigh_protein-low_gi_day_3%2Fshopping-list","Url":"https:\u002F\u002Fsession.bbc.co.uk\u002Fsession?ptrt=https%3A%2F%2Fwww.bbc.co.uk%2Ffood%2Fmenus%2Fhigh_protein-low_gi_day_3%2Fshopping-list","azEntities":["chefs","recipes","ingredients","dishes"]},"programmesAzPageReducer":{"letter":"","page":1,"pages":1,"promos":[],"totalCount":0,"azCounts":{}},"programmesIndexReducer":{},"programmeReducer":{"isEpisode":false},"brandReducer":{"tabs":{"lastOnTv":true,"recipes":true,"episodes":true},"recentEpisodes":{"recentEpisodes":[],"loading":false,"error":false},"episodes":{"episodes":[],"loading":false,"error":false,"page":1,"totalCount":0},"recipes":{"recipes":[],"loading":false,"error":false,"page":1,"totalCount":0}},"episodeReducer":{},"recipesIndexReducer":{"allTimeFavDishes":[],"ingredients":[],"recipeCollections":[],"thrownErrorFrom":"","thrownErrorStatus":500},"recipeReducer":{"hasRecipeIsFrom":false,"howToVideos":[]},"ratingsReducer":{"showRatingsTooltip":false,"showTooltip":false,"status":"LOADING"},"schemaReducer":{"promos":{},"videos":{}},"seasonReducer":{"azCounts":{},"activeTab":"featured","baseUrl":"","id":"","name":"","description":"","relatedRecipes":[],"ogImage":""},"shoppingListReducer":{"contentTitle":"","ingredients":[],"recipeId":""},"searchBarReducer":{"shouldSubmit":false,"searchResults":[],"searchTerm":"","displaySearchTerm":""},"searchReducer":{"searchTerm":"","page":1,"recipes":[],"totalCount":0,"filterCounts":{},"selected":{},"displayNames":{},"openFilter":"","prevOpenFilter":"","loading":false,"error":false,"latestSearch":{}},"techniquesIndexReducer":{"techniquesByCategory":[]},"techniqueReducer":{"id":"","title":"","description":"","category":"","equipment":"","difficulty":"","programmeVpid":"","relatedRecipes":[],"azCounts":{},"activeTab":"featured","letter":"","page":1},"azPageReducer":{"entity":"","letter":"","page":1,"pages":1,"promos":[],"totalCount":0,"azCounts":{},"metaDescription":""}}; 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