Training before breaky meal plan:

  • High energy Breaky *after training
  • Low energy Snack
  • Low energy Lunch
  • Low energy Snack
  • Low energy Dinner

SHOPPING LIST

Fruit and vegetables

  • 3 whole broccolis (big)
  • 1 capsicum green
  • 1 capsicum yellow
  • 1 capsicum red
  • 8 carrots
  • ½ cabbage (big)
  • ½ cauliflower (big)
  • 2 cucumbers
  • 2 garlic
  • 1 cup green beans
  • 4 onions
  • 1 pumpkin (big)
  • 2 cups salad dark green leaves
  • 1 cup salad rocket
  • 2 cups spinach
  • 4 tomatoes
  • 21 cherry tomatoes
  • 1 zucchini (big)
  • 3 avocados
  • 2 bananas
  • 20 cherries (fresh or frozen)
  • 4 lemons
  • 1kg mixed berries (frozen)
  • 4 oranges
  • 1 cup raspberries (fresh or frozen)

Nuts, seeds, and oils

  • 10 almonds
  • 2 tablespoons chia seeds
  • 14 tablespoons flaxseed meal
  • 10 pecan nuts
  • 2 tablespoons pumpkin seeds
  • 2 tablespoon shredded coconut
  • 4 tablespoons walnuts
  • 210ml extra virgin olive oil

Bakery

  • 4 slices multigrain bread
  • 1 sourdough baguette
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 250g white fish
  • 250g salmon
  • 500g organic or free-range chicken breast
  • 250g lean organic or grass-fed beef mince
  • or tofu (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 12 organic or free-range eggs
  • 1 cup organic vanilla yoghurt
  • 5 cups organic greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 2.5 liters milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 4 slices low-fat tasty cheese
  • 50g parmesan cheese
  • 50g goats cheese or fetta cheese
  • 60g organic halloumi
  • 200g organic fetta cheese
  • 500g low-fat cottage cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • ½ cup oats: ancient grain rolled oats with rye, quinoa and millet
  • or wholegrain rice flakes (gluten-free)
  • 1 cup toasted muesli
  • or almond clusters muesli (gluten-free)
  • can organic brown lentils
  • can organic chickpeas
  • can organic sweet corn
  • can organic diced tomatoes
  • 2 tablespoons soy sauce (salt-reduced)
  • 2 tablespoons Nuttvia (sugar-free choc hazelnut spread)
  • 2 tablespoons organic brown rice malt syrup

Freezer

  • ½ cup acai berry mix
  • 20 cherries (fresh or frozen)
  • 2 cups mangoes (fresh or frozen)
  • 1kg mixed berries (fresh or frozen)
  • 1 cup raspberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • ground cumin
  • oregano
  • parsley
  • rosemary
  • sweet paprika
  • thyme
  • turmeric

Supplements

  • 13 capsules of odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 240g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

If you would like to download the Shopping list, click here.