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

  • 1 broccoli (big)
  • 1 broccolini
  • 2 capsicums red
  • 3 carrots
  • 1 cauliflower (big)
  • 3 cucumbers
  • 2 garlics
  • 140g kale
  • 2 onions
  • 1 fresh parsley
  • ¼ pumpkin
  • 1 cos lettuce
  • 160g salad dark green leaves
  • 360g spinach
  • 4 spring onions
  • 170g sugar snap peas
  • 2 sweet potatoes
  • 1 tomato
  • 6 cherry tomatoes
  • 3 zucchinis
  • 1 avocado
  • 450g blueberries (fresh or frozen)
  • 1 fresh mint leaves
  • 2 lemons
  • 1 lime
  • 2 peaches
  • 200g pineapple (fresh or frozen)
  • 300g strawberries (fresh or frozen

Nuts, seeds, and oils

  • 40g almonds
  • 90g almond butter
  • 10g sliced almonds
  • 120g chia seeds
  • 20g flaxseed meal
  • 70g hemp seeds
  • 10g pine nuts
  • 10g shredded coconut
  • 20g walnuts
  • 30g coconut oil
  • 260ml extra virgin olive oil
  • 40ml peanut oil

Meat, seafood, poultry & vegetarian alternatives

  • 120g white fish
  • 250g calamari
  • 500g organic or free-range chicken breast
  • 250g organic or grass-fed steak
  • 120g organic pork chops
  • 120g organic pork mince
  • 200g turkey mince
  • 120g organic or grass-fed lean beef mince
  • or tofu/ fish/ falafel (vegetarian)
  • 2 slices premium bacon
  • 80g turkey slices
  • or Tempeh bacon (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 21 organic or free-range eggs
  • 200g organic vanilla yoghurt
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1 litre milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 70ml Greek yoghurt and dill dressing
  • or Vegenaise (dairy-free mayo)
  • 180g organic fetta cheese
  • 30g organic halloumi
  • 120g low-fat cream cheese
  • 150g mozzarella
  • 120g low-fat cottage cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 40g almond meal
  • 60g breadcrumbs
  • 2 cubes chicken stock (salt-reduced)
  • 2 cans beetroot
  • 1 can organic chickpeas
  • 1 can organic coconut milk
  • 1 can organic diced tomatoes
  • 1 can peas (or frozen)
  • 1 can tuna
  • 4 squares dark chocolate
  • 40g cocoa powder (sweetened with natural sweetener)
  • 40g coconut flour
  • 50g couscous
  • 80g honey
  • 20g tomato paste
  • 300g basmati rice
  • 20g tandoori paste
  • 40g wholemeal flour

Freezer

  • 75g acai berries
  • 450g blueberries (fresh or frozen)
  • 200g pineapples (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • burrito spice
  • cumin seeds
  • fennel seeds
  • oregano
  • parsley
  • rosemary
  • thyme
  • 7 teaspoons baking powder
  • 30g dextrose
  • vanilla extract

Supplements

  • 7 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.