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

  • 5 asparaguses
  • 1 tablespoon bean sprouts
  • ¼ broccoli
  • 4 broccolinis
  • 5 brussels sprouts
  • ½ big cabbage
  • ½ big red cabbage
  • 4 capsicums red
  • 4 carrots
  • 1 big cauliflower
  • 3 sticks celery
  • 2 cucumbers
  • 2 garlics
  • 6 big mushrooms and 300g small mushrooms
  • 3 onions
  • 2 big potatoes
  • ½ pumpkin
  • 160g salad dark green leaves
  • 400g salad rocket
  • 160g spinach
  • 3 spring onions
  • 2 sweet corns
  • 3 tomatoes and 10 cherry tomatoes
  • 5 zucchinis
  • 2 apples
  • 1 avocado
  • 150g blueberries
  • 4 lemons
  • 4 limes
  • 7 mangoes (fresh or frozen)
  • 2 passionfruits
  • 100g pineapple (fresh or frozen)
  • 125g raspberries
  • 450g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 140g LSA (linseed, sunflower seeds, almonds)
  • 40g walnuts
  • 100ml peanut oil
  • 200 ml extra virgin olive oil

Bakery

  • 2 servings rye flat bread or 2 wholegrain tortillas
  • 2 slices whole-wheat bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

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

Eggs, dairy and dairy-free alternatives

  • 11 organic or free-range eggs
  • 120g organic vanilla yoghurt
  • 1.5kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5-litre milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 110ml Greek yoghurt and dill dressing
  • 10ml ranch dressing
  • 30g sour cream
  • or Vegenaise (dairy-free mayo)
  • 50g parmesan cheese
  • 60g bocconcini cheese
  • 60g low-fat cream cheese
  • 500g mozzarella cheese
  • 120g low-fat cottage cheese
  • 8 slices Italian provolone cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 240g almond meal or wholemeal flour
  • 240g breadcrumbs or rice flour breadcrumbs (gluten-free)
  • 500ml vegetable stock (salt-reduced)
  • ½ can beetroot
  • ½ can organic chickpeas
  • 1 can organic diced tomato
  • ½ can organic red kidney beans
  • 2 tablespoons peas (can or frozen)
  • 2 teaspoons capers
  • 4 squares dark chocolate
  • 1 tablespoon pesto
  • 1 tablespoon organic brown rice malt syrup
  • 1 tablespoon sundried tomatoes
  • 240g wholemeal flour or almond flour

Freezer

  • 150g blueberries (fresh or frozen)
  • 1kg and 250g mangoes (fresh or frozen)
  • 100g pineapples (fresh or frozen)
  • 125g raspberries (fresh or frozen)
  • 450g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • basil
  • cumin seeds
  • dill
  • oregano
  • parsley
  • rosemary
  • thyme
  • 3 teaspoons cinnamon
  • 1 tablespoon dextrose
  • 2 teaspoons vanilla sugar

Supplements

  • 13 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.