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** Protein-Packed Spinach & Beef Stir-Fry **
"Got it. I’ll build your grocery list organized by section (starting with produce) to meet your daily macro goals, which are: • Calories: 2750–2800 kcal • Protein: 220–230g • Carbs: 290–310g • Fat: 70–75g • Fiber: 35–40g We’ll use repeatable but flexible proteins, a mix of starches, and easy fiber sources, keeping it grocery-friendly and diverse without overloading you with ingredients. Let’s go: ⸻ PRODUCE / FRUTTA E VERDURA (Buy for 5–6 days worth) • Spinaci freschi – Fresh spinach (300g) • Peperoni rossi/gialli – Bell peppers (3–4 medium) • Zucchine – Zucchini (3–4 medium) • Pomodorini ciliegino – Cherry tomatoes (1 box / 250g) • Avocado (maturi) – Avocados (ripe) (2–3 for healthy fat) • Patate dolci – Sweet potatoes (1.2–1.5kg) • Banane – Bananas (5–6 medium, good pre/post workout carb) • Frutti di bosco surgelati – Frozen berries (500g, for smoothies) • Limone – Lemon (1–2, for seasoning and freshness) ⸻ PROTEIN SECTION / MACELLERIA o CONFEZIONATI Main proteins – repeat across days: • Petto di pollo (a fette o intero) – Chicken breast (1.5–2kg) • Carne macinata di manzo magra – Lean ground beef (5% fat, 800g) • Albumi pastorizzati – Liquid egg whites (2 x 500ml cartons) • Uova intere – Whole eggs (12-pack) • Tonno al naturale – Canned tuna in water (4–6 cans) • Yogurt greco magro – Low-fat Greek yogurt (750g–1kg, plain) • Fiocchi di latte / Ricotta magra – Low-fat cottage cheese or ricotta (500g–750g) ⸻ CARBS / CEREALI E LEGUMI • Riso basmati o integrale – Basmati or brown rice (1kg) • Farro precotto o 7 cereali – Precooked farro or 7-grain mix (500g–750g) • Pane integrale – Whole wheat bread (1 loaf) • Fiocchi d’avena – Rolled oats (500g–1kg) • Ceci precotti – Canned chickpeas (2–3 cans) • Tortillas integrali o piadine proteiche – Whole wheat wraps or high-protein flatbreads (1 pack) ⸻ DAIRY / LATTICINI • Latte scremato o vegetale senza zuccheri – Skim or unsweetened plant milk (1L for shakes) • Formaggio grattugiato light – Light grated cheese (100–200g max) ⸻ EXTRAS / CONDIMENTI e SNACKS • Olio extravergine d’oliva – Extra virgin olive oil (for cooking) • Spezie varie – Spices: paprika, pepper, garlic, curry, etc. • Senape o salsa zero zuccheri – Mustard or zero-sugar sauces • Proteine in polvere – Whey isolate (if you’re running low, restock) ⸻ Would you like me to also: • Turn this into a day-by-day meal plan with exact grams? • Or just give cooking ideas using these ingredients? Let me know how deep you want to go while you’re still in the store—I can give you exact weights for each item too if needed."
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** This vibrant stir-fry features lean ground beef, fresh spinach, and colorful bell peppers infused with zesty lemon and spices. It’s a high-protein dish filled with fiber-rich ingredients, ensuring you stay satisfied while reaching your macro goals. Enjoy it over fluffy brown rice for a nutritious, wholesome meal that's perfect for any day of the week. **
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