Training before lunch meal plan:

  • Low energy Breaky
  • Low energy Snack
  • High energy Lunch *after training
  • Low energy Snack
  • Low energy Dinner

SHOPPING LIST 

Fruit and vegetables

  • 1 broccoli (small)
  • ½ cabbage
  • 1 capsicum red
  • 3 carrots
  • 1 cauliflower
  • half celery
  • 2 cucumbers
  • 1 garlic
  • 50g green beans
  • 1 small leek
  • 1 onion
  • 1 red onion
  • 1 pumpkin small
  • 1 salad cos lettuce
  • 400g salad dark green leaves
  • 480g spinach
  • 1 spring onion
  • 4 tomatoes
  • 5 cherry tomatoes
  • 3 zucchinis
  • 3 avocados
  • 300g mixed berries (fresh or frozen)
  • 750g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 10g cranberries
  • 350g mangoes (fresh or frozen)
  • 1 lemon
  • 2 oranges
  • 2 pears
  • 2 tablespoons fresh mint leaves
  • 1 fresh parsley
  • 1 fresh basil leaves

Nuts, seeds, and oils

  • 10g raw cashew nuts (unsalted)
  • 100g chia seeds
  • 20g flaxseed meal
  • 140g hemp seeds
  • 10g pecan nuts
  • 10g pine nuts
  • 10g sesame seeds
  • 10g sunflower seeds
  • 40g walnuts
  • 200ml extra virgin olive oil
  • 70ml peanut oil

Bakery

  • 2 burger buns sourdough pumpkin
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 360g white fish
  • 120g salmon
  • 250g premium lean burger meat
  • 40g turkey breast
  • 500g organic or free-range chicken breast
  • 120g organic or free-range chicken thigh
  • 120g organic or grass-fed steak
  • 120g pork mince
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 13 organic or free-range eggs
  • 30g organic butter (salt-reduced)
  • 60g organic vanilla yoghurt
  • 1.5kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1-litre milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 20ml coleslaw dressing
  • 20ml Thomy mayo
  • or Vegenaise (dairy-free mayo)
  • 210g organic fetta cheese
  • 30g organic halloumi
  • 60g low-fat cream cheese
  • 180g mozzarella
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 180g almond flour
  • 60ml balsamic glaze
  • 10ml balsamic vinegar
  • 40g breadcrumbs
  • or rice breadcrumbs (gluten-free)
  • 1 chicken stock cube (salt-reduced)
  • 2 can organic baked beans
  • 1 can beetroot
  • 1 can organic chickpeas
  • 2 cans tuna
  • 40g coconut flour
  • 50g couscous
  • 10g mango chutney
  • 2 tablespoons dried noodles
  • 40g Nuttvia (sugar-free hazelnut spread)
  • 100g quinoa
  • 10g tomato paste
  • 80g wholemeal flour
  • or almond flour (gluten-free)

Freezer

  • 600g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 300g mixed berries (fresh or frozen)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • burrito spice
  • cumin seeds
  • ground cumin
  • dill
  • fennel seeds
  • mixed herbs
  • oregano
  • sweet paprika
  • thyme
  • turmeric
  • 1 teaspoon baking powder
  • 20g dextrose
  • 1 teaspoon vanilla extract

Supplements

  • 4 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.