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

  • 2 bunches asparagus
  • 2 broccolis (big)
  • 4 capsicums red
  • 6 carrots
  • 2 cucumbers
  • 1 garlic
  • 500g green beans
  • 2 leeks
  • 150g mushrooms
  • 2 onions
  • 1 fresh parsley
  • ½ pumpkin big
  • 160g salad dark green leaves
  • 160g spinach
  • 1 spring onion
  • 12 tomatoes
  • 3 avocados
  • 2 bananas
  • 450g blueberries (fresh or frozen)
  • 2 kiwi fruits
  • 200g pineapple (fresh or frozen)
  • 250g raspberries (fresh or frozen
  • 525g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 30g almond butter
  • 20g slivered almonds
  • 90g chia seeds
  • 40g flaxseed meal
  • 20g hemp seeds
  • 20g pine nuts
  • 140g shredded coconut
  • 20g sesame seeds
  • 80g peanut oil
  • 220ml extra virgin olive oil

Bakery

  • 2 wholegrain tortillas
  • 4 slices ancient grain sourdough
  • or rice flour bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 720g organic or free-range chicken breast
  • 240g extra lean premium beef mince
  • or tofu/ fish/ falafel (vegetarian)
  • 240g pork chops
  • 80g turkey slices
  • or tuna (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 14 organic or free-range eggs
  • 60g organic butter
  • or coconut oil
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litre milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 180g parmesan cheese
  • 240g mozzarella
  • or Bio cheese/ Sheese (dairy-free)
  • 20g sour cream

Pantry

  • 100g almond flour
  • 40ml balsamic glaze
  • 1 litre vegetable stock (salt-reduced)
  • 2 cans organic lentils
  • 1 can organic diced tomato
  • 1 can red kidney beans
  • 40g cranberry sauce
  • 4 squares dark chocolate
  • 20g cocoa powder
  • 110g coconut flour
  • 20g honey
  • 40g sprouted granola and almond crunch
  • 40g ancient grain oats

Freezer

  • 450g blueberries (fresh or frozen)
  • 200g pineapples (fresh or frozen)
  • 250g raspberries (fresh or frozen)
  • 525g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • basil
  • garlic powder
  • ground cumin
  • fennel seeds
  • oregano
  • rosemary
  • thyme
  • turmeric
  • 1 teaspoon baking powder

Supplements

  • 14 capsules odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 120g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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