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

  • 10 brussels sprouts
  • ½ cabbage
  • ¼ red cabbage
  • 1 capsicum green
  • 3 capsicums red
  • 12 carrots
  • 4 celery sticks
  • 1 cucumber
  • 1 garlic
  • 2 tablespoons ginger
  • 160g kale
  • 150g mushrooms
  • 4 onions
  • 2 pumpkins (big)
  • 160g cos lettuce
  • 160g salad dark green leaves
  • 160g salad rocket
  • 160g spinach
  • 2 spring onions
  • 6 tomatoes
  • 6 zucchinis
  • 1 avocado
  • 225g blueberries (fresh or frozen)
  • 9 lemons
  • 6 mangoes (fresh or frozen)
  • 8 Medjool dates
  • 4 oranges
  • 400g pineapples (fresh or frozen)
  • 8 prunes
  • 300g strawberries (fresh or frozen)

Nuts, seeds and oils

  • 4 tablespoons almond butter
  • 20g roasted cashew nuts (not salted)
  • 150g chia seeds
  • 80g LSA (linseeds, sunflower seeds, almonds)
  • 30g hemp seeds
  • 2 tablespoons coconut oil
  • 200ml extra virgin olive oil

Bakery

  • 1 multigrain bun
  • 4 slices whole-wheat bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 500g white fish
  • 50g smoked salmon
  • 250g pork chops
  • 2 servings organic or free-range chicken for roasting
  • 250g organic or grass-fed steak
  • or tofu/ fish/ falafel (vegetarian)
  • 250g tofu (or chicken breast)

Eggs, dairy and dairy-free alternatives

  • 8 organic or free-range eggs
  • 60g organic butter
  • 800g organic vanilla yoghurt
  • 1 litre organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 2 litres milk skim
  • or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 20ml coleslaw dressing
  • 2 tablespoons sour cream
  • or Vegenaise (dairy-free mayo)
  • 2 tablespoons organic humous
  • 60g organic fetta cheese
  • 60g organic halloumi cheese
  • 210g low-fat cream cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 60g almond meal
  • 1 big can beetroot
  • 500ml vegetable stock (salt-reduced)
  • 1 can organic brown lentils
  • 2 tablespoons organic chickpeas (can)
  • 2 tablespoons organic red kidney beans (can)
  • 1 teaspoon capers
  • 4 squares dark chocolate
  • 40g coconut flour
  • 2 tablespoons honey
  • ½ cup oats: ancient grain oats with rye, quinoa and millet
  • or wholegrain rice flakes (gluten-free)
  • 2 tablespoons organic brown rice malt syrup

Freezer

  • 225g blueberries (fresh or frozen)
  • 160g kale (fresh or frozen)
  • 1kg mangoes (fresh or frozen)
  • 300g mixed berries (fresh or frozen)
  • 400g pineapple (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Herbs, spices and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • ground cumin
  • coriander
  • dill
  • fennel seeds
  • fresh mint
  • roast chicken spice
  • sweet paprika
  • thyme
  • 2 teaspoons baking powder
  • 2 tablespoons organic cocoa powder
  • 3 tablespoons dextrose
  • 4 teaspoons vanilla extract

Supplements

  • 8 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.