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

  • 1 broccoli
  • 200g broccolini
  • 2 capsicums red
  • 2 carrots
  • 1 cauliflower (big)
  • 3 cucumbers
  • 1 garlic
  • 210g kale
  • 1 onion
  • 1 fresh parsley
  • ½ pumpkin
  • 1 cos lettuce
  • 160g salad dark green leaves
  • 320g spinach
  • 2 tomatoes
  • 10 cherry tomatoes
  • 4 zucchinis
  • 2 apples
  • 3 avocados
  • 1 banana
  • 300g blueberries (fresh or frozen)
  • 4 lemons
  • 1 lime
  • 2 peaches
  • 375g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 20g almonds (natural)
  • 60g almond butter
  • 80g chia seeds
  • 30g flaxseed meal
  • 60g hemp seeds
  • 20g pine nuts
  • 60g walnuts
  • 30g coconut oil
  • 260ml extra virgin olive oil

Bakery

  • 2 wholegrain tortillas
  • 4 slices multigrain toast
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 250g white fish
  • 250g organic pork 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/ falafel (vegetarian)
  • 120g turkey slices or Tempeh bacon (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 16 organic or free-range eggs
  • 200g organic vanilla yoghurt
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 80ml Greek yoghurt and dill dressing
  • or Vegenaise (dairy-free)
  • 180g organic fetta cheese
  • 60g organic halloumi
  • 120g low-fat cream cheese
  • 300g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 20g almond flour
  • 1 can beetroot
  • 1 can organic chickpeas
  • 1 can organic diced tomatoes
  • 2 cans tuna
  • 4 squares dark chocolate
  • 40g cocoa powder (sweetened with natural sweetener)
  • 40g coconut flour
  • 90g honey
  • 20g tomato paste
  • 40g tandoori paste
  • 40g oats: ancient grain rolled oats with rye, quinoa and millet
  • or wholegrain rice flakes (gluten-free)
  • 20g semolina or cornmeal (gluten-free)

Freezer

  • 300g blueberries (fresh or frozen)
  • 375g strawberries (fresh or frozen)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • fennel seeds
  • oregano
  • rosemary
  • thyme
  • 4 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 20g 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.