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 asparaguses
  • 2 tablespoons bean sprouts
  • 1 small broccoli
  • 10 brussels sprouts
  • ¼ cabbage
  • ¼ red cabbage
  • 1 capsicum yellow
  • 4 capsicums red
  • 4 carrots
  • 1 big cauliflower
  • 2 celery sticks
  • 2 cucumbers
  • 2 garlics
  • 450g mushrooms
  • 3 onions
  • ½ pumpkin
  • 320g salad dark green leaves
  • 320g spinach
  • 2 spring onions
  • 2 tomatoes and 10 cherry tomatoes
  • 6 zucchinis
  • 2 apples
  • 1 avocado
  • 8 lemons
  • 4 limes
  • 6 mangoes (fresh or frozen)
  • 2 persimmons
  • 125g raspberries (fresh or frozen)
  • 450g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 20g chia seeds
  • 120g LSA (linseed, sunflower seeds, almonds)
  • 40g walnuts
  • 80ml peanut oil
  • 220ml extra virgin olive oil

Bakery

  • 2 multigrain toasts
  • 4 slices sourdough bread
  • 2 servings Turkish bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 250g salmon
  • 2 slices premium lean bacon
  • 250g organic lamb chops
  • 250g organic or free-range chicken breast
  • 2 servings organic or free-range chicken thigh for roasting
  • 500g 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
  • 180g 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)
  • 100ml Greek yoghurt and dill dressing
  • 20ml ranch dressing
  • 60g sour cream
  • or Vegenaise (dairy-free mayo)
  • 100g parmesan cheese
  • 500g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 1-litre vegetable stock (salt-reduced)
  • 1 can organic beetroot
  • 1 can organic chickpeas
  • 2 cans organic diced tomato
  • ½ cup peas (can or frozen)
  • 1 can organic red kidney beans
  • 4 squares dark chocolate
  • 20g coconut flour
  • 2 tablespoons pesto
  • 2 tablespoons organic brown rice malt syrup
  • 120g wholemeal flour
  • or almond flour (gluten-free)

Freezer

  • 1kg mangoes (fresh or frozen)
  • 150g mixed berries (fresh or frozen)
  • 125g raspberries (fresh or frozen)
  • 450g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • oregano
  • parsley
  • rosemary
  • thyme
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 30g dextrose
  • 2 teaspoons vanilla sugar

Supplements

  • 11 capsules of 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.