Training before dinner meal plan:

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

SHOPPING LIST

Fruit and vegetables

  • 6 asparaguses
  • 1 broccoli
  • ½ red cabbage
  • 1 capsicum red
  • 7 carrots
  • ½ cauliflower
  • 3 sticks celery
  • 1 garlic
  • 75g mushrooms
  • 4 onions
  • 1 pumpkin
  • 80g cos lettuce
  • 240g salad dark green leaves
  • 240g salad rocket
  • 480g spinach
  • 3 spring onions
  • 3 sweet corns
  • 2 sweet potatoes (small) or 2 servings puff pastry
  • 1 tomato
  • 5 zucchinis
  • 675g blueberries (fresh or frozen)
  • 4 kiwifruits
  • 10 lemons
  • 1 mango (fresh or frozen)
  • 4 passionfruit
  • 400g pineapple (fresh or frozen)
  • 2 tablespoons raisins
  • 250g raspberries (fresh or frozen)
  • 75g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 12g almonds
  • 90g chia seeds
  • 90g flaxseed meal
  • 10g sesame seeds
  • 30ml coconut oil
  • 30g shredded coconut
  • 200ml extra virgin olive oil
  • 70ml peanut oil

Bakery

  • n/a

Meat, seafood, poultry & vegetarian alternatives

  • 100g smoked salmon
  • 220g white fish
  • 220g salmon
  • 370g organic or free-range chicken breast
  • 250g organic or free-range chicken thighs
  • 120g organic or grass-fed extra lean beef mince
  • 120g organic or grass-fed rump steak
  • 2 extra lean sausages
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 13 organic or free-range eggs
  • 500g organic vanilla yoghurt
  • 210g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 2 litres milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 50ml Greek yoghurt and dill dressing
  • 20ml ranch dressing
  • 20ml Thomy mayo
  • or Vegenaise (dairy-free mayo)
  • 150g organic fetta cheese
  • 60g organic halloumi cheese
  • 60g low-fat cream cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 120g almond meal
  • 1 tablespoon barbecue sauce
  • (sugar-reduced)
  • 240ml beef stock (salt-reduced)
  • ½ litre chicken stock (salt-reduced)
  • 1/3 cup brown rice
  • 3 cans organic chickpeas
  • 2 tablespoons peas (can or frozen)
  • 1 can organic red kidney beans
  • 2 teaspoons capers
  • 4 squares dark chocolate
  • 110g coconut flour
  • 1 teaspoon Dijon mustard
  • 1 tablespoon Nuttvia
  • (sugar-free choc hazelnut spread)
  • ½ cup quinoa
  • 2 tablespoons green olives
  • 2 tablespoons organic brown rice
  • malt syrup

Freezer

  • 675g blueberries (fresh or frozen)
  • 175g mangoes (fresh or frozen)
  • 400g pineapples (fresh or frozen)
  • 250g raspberries (fresh or frozen)
  • 75g strawberries (fresh or frozen)
  • 2 servings puff pastry
  • or 2 small sweet potatoes (gluten-free)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • curry powder
  • dill
  • fresh mint
  • oregano
  • parsley
  • rosemary
  • sweet paprika
  • thyme
  • 2 teaspoons baking powder
  • 3 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.