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 bunch asparagus
  • 1 broccoli (big)
  • 1 capsicum green
  • 3 capsicums red
  • 3 carrots
  • 1 cucumber
  • 2 garlics
  • 250g green beans
  • 3 leeks
  • 40g dried mushrooms
  • 75g mushrooms
  • 3 onions
  • 1 fresh parsley
  • ½ pumpkin big
  • 160g salad dark green leaves
  • 1 silverbeet
  • 300g spinach
  • 3 spring onions
  • 3 sweet potatoes (big)
  • 6 tomatoes
  • 1 avocado
  • 300g blueberries (fresh or frozen)
  • 2 kiwi fruits
  • 1 orange
  • 400g pineapple (fresh or frozen)
  • 250g raspberries (fresh or frozen
  • 450g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 30g almond butter
  • 90g chia seeds
  • 20g flaxseed meal
  • 40g hemp seeds
  • 30g pine nuts
  • 100g shredded coconut
  • 10g sesame seeds
  • 10ml coconut oil
  • 80g peanut oil
  • 310ml extra virgin olive oil

Bakery

  • n/a

Meat, seafood, poultry & vegetarian alternatives

  • 240g white fish
  • 100g smoked salmon
  • 360g organic or free-range chicken breast
  • 120g organic or free-range chicken thighs
  • 120g extra lean premium beef mince
  • 240g organic or grass-fed steak
  • 240g pork loin steak
  • 120g pork chops
  • or tofu/ fish/ falafel (vegetarian)
  • 80g turkey slices
  • or tuna (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 16 organic or free-range eggs
  • 90g organic butter
  • or coconut oil
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 5ml milk skim
  • or almond/ coconut/ oat/ rice/ hemp milk (dairy-free)
  • 40g Greek yoghurt and dill dressing
  • 150g parmesan cheese
  • 60g low-fat cream cheese
  • 90g mozzarella
  • or Bio cheese/ Sheese (dairy-free)
  • 60g sour cream

Pantry

  • 100g almond flour
  • 20ml balsamic glaze
  • 240g breadcrumbs or rice flour crumbs
  • 500ml chicken stock (salt-reduced)
  • 500ml vegetable stock (salt-reduced)
  • 1 can organic lentils
  • 1 can organic diced tomato
  • 40g cranberry sauce
  • 4 squares dark chocolate
  • 20g cocoa powder
  • 70g coconut flour
  • 30g honey
  • 1 serve cucumber pickles
  • 100g basmati rice
  • 240g wholemeal flour

Freezer

  • 300g blueberries (fresh or frozen)
  • 400g pineapples (fresh or frozen)
  • 250g raspberries (fresh or frozen)
  • 450g strawberries (fresh or frozen)

Spices, seasoning, and baking

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

Supplements

  • 11 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.