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 (big)
  • 1 capsicum red
  • 3 carrots
  • 1 cauliflower
  • half celery
  • 1 cucumber
  • 1 garlic
  • 1 onion
  • 1 fresh parsley
  • 1 pumpkin big
  • 800g salad dark green leaves
  • 400g spinach
  • 2 tomatoes
  • 20 cherry tomatoes
  • 2 zucchinis
  • 4 avocados
  • 375g mixed berries (fresh or frozen)
  • 300g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 2 tablespoons fresh mint leaves
  • 2 lemons
  • 2 oranges
  • 2 pears
  • 10 prunes
  • 150g raspberries (fresh or frozen)

Nuts, seeds, and oils

  • 20g raw cashew nuts
  • 80g chia seeds
  • 40g flaxseed meal
  • 140g hemp seeds
  • 20g pecan nuts
  • 20g pepitas
  • 20g pine nuts
  • 20g sesame seeds
  • 20g sunflower seeds
  • 40g walnuts
  • 280ml extra virgin olive oil

Bakery

  • 6 multigrain toast
  • 1 sourdough baguette
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 240g white fish
  • 4 slices premium bacon
  • 80g turkey slices
  • or Tempeh bacon (vegetarian)
  • 500g organic or free-range chicken breast
  • 250g organic or free-range chicken thigh
  • 250g organic or grass-fed steak
  • 250g pork mince
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 10 organic or free-range eggs
  • 1.5kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litre milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 20ml Thomy mayo
  • or Vegenaise (dairy-free mayo)
  • 240g organic fetta cheese
  • 60g organic halloumi
  • 30g low-fat cream cheese
  • 120g mozzarella
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 80ml balsamic glaze
  • 20ml balsamic vinegar
  • 2 cans beetroot
  • 2 cans organic chickpeas
  • 2 cans tuna
  • 20g mango chutney
  • 40g Nuttvia (sugar-free hazelnut spread)
  • 40g Ancient grain oats
  • 20g tomato paste

Freezer

  • 300g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 375g mixed berries (fresh or frozen)
  • 150g strawberries (fresh or frozen)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • ground cumin
  • fennel seeds
  • mixed herbs
  • oregano
  • thyme
  • turmeric
  • 10g dextrose

Supplements

  • 6 capsules of odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 240g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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