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

  • 40 pieces asparaguses
  • 2 buk choys
  • 1 capsicum red
  • 5 carrots
  • ½ cauliflower (big)
  • 2 cucumbers
  • 2 garlics
  • 200g green beans
  • 420g kale
  • 150g mushrooms
  • 2 onions
  • 1 fresh parsley
  • 1 pumpkin
  • 480g salad dark green leaves
  • 240g spinach
  • 170g sugar snap peas
  • 4 sweet corns
  • 8 cherry tomatoes
  • 1 apple
  • 1 avocados
  • 2 bananas
  • 300g berries (fresh or frozen)
  • 450g blueberries (fresh or frozen)
  • 10g raisins
  • 2 lemons
  • 25g goji berries (dried)
  • 25g prunes
  • 125g raspberries (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 60g almond butter
  • 100g chia seeds
  • 40g LSA (linseed, sunflower seeds, almonds)
  • 60g hemp seeds
  • 20g pine nuts
  • 10g walnuts
  • 20g coconut oil
  • 240ml extra virgin olive oil
  • 60ml peanut oil

Bakery

  • 4 slices pumpkin bread
  • 4 slices sourdough and linseed bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 250g white fish
  • 100g smoked salmon
  • 250g organic lamb chops
  • 500g organic or free-range chicken breast
  • 250g organic or grass-fed extra lean beef mince
  • 250g organic or grass-fed steak
  • or tofu/ fish (vegetarian)
  • 4 pieces premium shortcut bacon or Tempeh bacon (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 11 organic or free-range eggs
  • 30g organic vanilla yoghurt
  • 460g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 60ml Greek yoghurt and dill dressing
  • or Vegenaise (dairy-free)
  • 120g parmesan cheese
  • 60g organic halloumi
  • 120g low-fat cream cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 60ml balsamic glaze
  • 1 can beetroot
  • 1 can organic red kidney beans
  • 1 can organic diced tomatoes
  • 2 teaspoons capers
  • 8 squares dark chocolate
  • 80g coconut flour
  • 60g honey
  • 40g oats: ancient grain rolled oats with rye, quinoa and millet
  • or wholegrain rice flakes (gluten-free)
  • 60g wholemeal flour

Freezer

  • 450g blueberries (fresh or frozen)
  • 300g mixed berries (fresh or frozen)
  • 125g raspberries (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • dill
  • oregano
  • rosemary
  • thyme
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 50g dextrose
  • vanilla extract

Supplements

  • 10 capsules of odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 210g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

If you would like to download the Shopping list, click here.