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

  • 20 pieces asparaguses
  • 1 buk choy
  • 1 capsicum red
  • 6 carrots
  • 2 sweet corns
  • 1 garlic
  • 1 ginger
  • 100g green beans
  • 420g kale
  • 75g mushrooms
  • 1 onion
  • 1 parsley
  • 2 potatoes
  • 1 pumpkin
  • 400g salad dark green leaves
  • 400g spinach
  • 250g sugar snap peas
  • 2 zucchinis
  • 750g berries (fresh or frozen)
  • 450g blueberries (fresh or frozen)
  • 2 mangoes (fresh or frozen)
  • 3 lemons
  • 2 pears
  • 125g raspberries (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 30g almonds
  • 60g almond butter
  • 150g chia seeds
  • 20g LSA (linseeds, sunflower seeds, almonds)
  • 40g hemp seeds
  • 30g pecan nuts
  • 15g pine nuts
  • 20g black sesame seeds
  • 60g walnuts
  • 30ml coconut oil
  • 280ml extra virgin olive oil
  • 40ml peanut oil

Bakery

  • 2 slices ciabatta bread
  • 1 rye flat bread or wholegrain tortilla
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 150g smoked salmon
  • 360g white fish
  • 250g organic or free-range chicken breast
  • 4 organic or free-range chicken thighs
  • 120g organic lamb chops
  • 250g organic or grass-fed beef strips
  • 120g organic or grass-fed lean beef mince
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 16 organic or free-range eggs
  • 20g organic butter
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litres milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 70ml Greek yoghurt and dill dressing
  • 20ml Thomy mayonaise
  • or Vegenaise (dairy-free mayo)
  • 90g parmesan cheese
  • 90g organic halloumi
  • 120g low-fat cream cheese
  • 30g mozzarella
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 70g almond meal
  • 30ml balsamic glaze
  • 200g brown rice
  • 1 can beetroot
  • 1 can organic sweet corn (or fresh)
  • 1 can organic diced tomatoes
  • 1 can peas (or frozen)
  • 1 can organic red kidney beans
  • 1 small bottle capers
  • 8 squares dark chocolate
  • 120g coconut flour
  • 4 pickled cucumbers (Sweet and sour Polish cucumbers)
  • 90g honey
  • 20ml soy sauce (salt-reduced)
  • 20g wholemeal flour

Freezer

  • 450g blueberries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 750g mixed berries (fresh or frozen)
  • 125g raspberries (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • basil
  • cumin seeds
  • dill
  • mustard powder
  • oregano
  • parsley
  • rosemary
  • roast chicken spice
  • sweet paprika
  • thyme
  • 3 teaspoons baking powder
  • 60g dextrose
  • vanilla extract

Supplements

  • 6 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.