Training before lunch meal plan:

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

SHOPPING LIST

Fruit and vegetables

  • 3 broccolis
  • 10 brussels sprouts
  • ½ cabbage
  • 1 capsicum red
  • ½ cabbage
  • 6 carrots
  • ½ cauliflower
  • 2 cucumbers
  • 2 garlics
  • ½ cup green beans
  • 225g mushrooms
  • 2 onions
  • 1 large potato
  • 1 ½ pumpkin
  • 80g salad dark green leaves
  • 320g salad rocket
  • 160g spinach
  • 4 tomatoes
  • 15 cherry tomatoes
  • 2 zucchinis
  • 3 avocados
  • 75g blueberries (fresh or frozen)
  • 140g cherries (fresh or frozen)
  • 4 lemons
  • 3 mangoes (fresh or frozen)
  • 900g mixed berries (fresh or frozen)
  • 4 oranges

Nuts, seeds, and oils

  • 12g almonds
  • 2 tablespoons almonds sliced
  • 40g chia seeds
  • 110g LSA (linseeds, sunflower seeds, almonds)
  • 20g hemp seeds
  • 25g pecan nuts
  • 10g walnuts
  • 20g sesame seeds
  • 30g shredded coconut
  • 230ml extra virgin olive oil

Bakery

  • 2 servings wholemeal pizza base or 2 wholegrain tortillas
  • or rice flour pizza base (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 200g smoked salmon
  • 120g white fish
  • 120g salmon
  • 250g pork chops
  • 250g organic or free-range chicken breast
  • 120g organic or grass-fed extra lean beef mince
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 16 organic or free-range eggs
  • 400g organic vanilla yoghurt
  • 800g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 2.5 litres milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 20ml Greek yoghurt and dill dressing
  • or Vegenaise (dairy-free mayo)
  • 100g organic halloumi
  • 120g goats cheese or fetta cheese
  • 60g low-fat cream cheese
  • 100g mozzarella
  • 250g low-fat cottage cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 20g almond meal
  • 2/3 cup brown rice
  • 1 can organic mushroom soup
  • 1 can organic brown lentils
  • 1 can organic chickpeas
  • 1 can organic sweet corn
  • 1 can organic diced tomatoes
  • 10ml soy sauce (salt-reduced)
  • 1 small bottle capers
  • 2 tablespoons Nuttvia (sugar-free choc hazelnut spread)
  • 2 tablespoons organic brown rice malt syrup
  • ½ cup quinoa
  • 2 tablespoons tomato paste

Freezer

  • ½ cup acai berry mix
  • 75g blueberries (fresh or frozen)
  • 140g cherries (fresh or frozen)
  • 525g mangoes (fresh or frozen)
  • 900g mixed berries (fresh or frozen)

Spices, seasoning, and baking

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

Supplements

  • 12 capsules odourless fish oil  (to take after meals that are low in Omega 3)
  • optional: 300g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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