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

  • 6 asparaguses
  • 1 broccoli (big)
  • ½ red cabbage
  • 1 capsicum Red
  • 7 carrots
  • 2 celery sticks
  • 1 cucumber
  • 1 garlic
  • 2 onions
  • ½ pumpkin (big)
  • 80g cos lettuce
  • 480g salad dark green leaves
  • 480g salad rocket
  • 640g spinach
  • 6 spring onions
  • 2 sweet corns
  • 2 tomatoes and 3 cherry tomatoes
  • 2 zucchinis (big)
  • 2 avocados
  • 150g berries (fresh or frozen)
  • 600g blueberries (fresh or frozen)
  • 14 lemons
  • 400g pineapples (fresh or frozen)
  • 250g raspberries (fresh or frozen)

Nuts, seeds, and oils

  • 12g almonds
  • 2 tablespoons almond butter
  • 140g chia seeds
  • 120g LSA (linseeds, sunflower seeds, almonds)
  • 20g sesame seeds
  • 2 tablespoons coconut oil
  • 120ml peanut oil
  • 180ml extra virgin olive oil

Bakery

  • 4 slices ancient grain sourdough bread
  • 2 slices whole-wheat bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 250g salmon
  • 100g smoked salmon
  • 750g organic or free-range chicken breast
  • 250g organic or grass-fed extra lean beef mince
  • 4 extra lean sausages
  • or fish/ tofu/ falafel (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 20 organic or free-range eggs
  • 800g organic vanilla yoghurt
  • 300g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 2 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 20ml Greek yoghurt and dill dressing
  • 40ml ranch dressing
  • 20ml Thomy mayo
  • or Vegenaise (dairy-free mayo)
  • 180g organic fetta cheese
  • 60g low-fat cream cheese
  • 2 slices Italian Provolone cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 20g almond meal
  • 20ml barbecue sauce (sugar-reduced)
  • 1 litre chicken stock (salt-reduced)
  • 1 can organic chickpeas
  • 1 can organic red kidney beans
  • 2 teaspoons capers
  • 4 squares dark chocolate
  • 80g coconut flour
  • 80g natural muesli
  • or almond clusters (gluten-free)
  • 2 teaspoons Dijon mustard
  • 2 tablespoons green olives
  • 2 tablespoons organic brown rice malt syrup

Freezer

  • 600g blueberries (fresh or frozen)
  • 150g mixed berries (fresh or frozen)
  • 400g pineapple (fresh or frozen)
  • 250g raspberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • dill
  • fresh mint
  • oregano
  • parsley (fresh or dried)
  • rosemary
  • thyme
  • 1 teaspoon baking powder
  • 2 tablespoons dextrose
  • vanilla extract

Supplements

  • 11 capsules odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 180g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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