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

  • 20 asparaguses
  • 13 brussels sprouts
  • 1 cup cabbage
  • ½ cup red cabbage
  • 1 capsicum green
  • 4 capsicums red
  • 10 carrots
  • 4 sticks celery
  • 3 cucumbers
  • 1 garlic
  • 1 tablespoon ginger
  • 2 onions
  • 1.5 pumpkins
  • 80g cos lettuce
  • 80g salad dark green leaves
  • 240g salad rocket
  • 240g spinach
  • 3 spring onions
  • 1 sweet potatoes (big)
  • 8 tomatoes
  • 6 cherry tomatoes
  • 4 zucchinis
  • 1 avocado
  • 7 lemons
  • 6 mangoes (fresh or frozen)
  • 4 oranges
  • 2 pears
  • 400g pineapple (fresh or frozen)
  • 150g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 2 tablespoons almond butter
  • 20g sliced almonds
  • 10g roasted cashew nuts (not salted)
  • 130g chia seeds
  • 70g LSA (linseeds, sunflower seeds, almonds)
  • 30g hemp seeds
  • 20g pecan nuts
  • 10g walnuts
  • 2 tablespoons coconut oil
  • 220ml extra virgin olive oil

Bakery

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

Meat, seafood, poultry & vegetarian alternatives

  • 250g white fish
  • 250g salmon
  • 1 can tuna
  • 5 king prawns
  • 120g pork chops
  • 1 serving chicken for roasting
  • 250g organic or free-range chicken thigh
  • 120g organic or grass-fed rump steak
  • or tofu/ fish/ falafel (vegetarian)
  • 120g tofu (or chicken breast)

Eggs, dairy, and dairy-free alternatives

  • 13 organic or free-range eggs
  • 30g butter
  • 60g organic vanilla yoghurt
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litres milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 10ml coleslaw dressing
  • 2 tablespoon sour cream
  • or Vegenaise (dairy-free mayo)
  • 2 tablespoons organic humous
  • 50g goats cheese or organic fetta cheese
  • 30g organic fetta cheese
  • 60g organic halloumi cheese
  • 90g low-fat cream cheese
  • 100g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 180g almond meal
  • 4 tablespoons beetroot (can)
  • 240ml vegetable stock (salt-reduced)
  • 1 can organic brown lentils
  • 1 tablespoon organic chickpeas (can)
  • 1 tablespoon organic red kidney beans (can)
  • 4 squares dark chocolate
  • 40g coconut flour
  • 200g couscous
  • or rice (gluten-free)
  • ¼ cup quinoa
  • 2 tablespoons pesto

Freezer

  • 160g kale (fresh or frozen)
  • 1kg mangoes (fresh or frozen)
  • 375g mixed berries
  • 400g pineapples (fresh or frozen)
  • 150g strawberries (fresh or frozen)

Herbs, spices, and baking

  • pink Himalayan salt
  • cracked pepper
  • basil
  • cumin seeds
  • ground cumin
  • coriander
  • dill
  • fennel seeds
  • fresh mint
  • parsley
  • roast chicken spice
  • sweet paprika
  • thyme
  • 3 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 20g  organic cocoa powder
  • 40g  dextrose
  • 2 teaspoons vanilla extract
  • 2 teaspoons vanilla sugar

Supplements

  • 9 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.