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 small broccolis
  • 1 large cabbage
  • ¼ of red cabbage
  • 1 capsicum red
  • 7 carrots
  • 1 cauliflower (small)
  • ½ bunch celery
  • 1 cucumber
  • 1 garlic
  • bunch kale
  • 1 fresh parsley
  • 1 pumpkin (big)
  • 560g salad dark green leaves
  • 480g spinach
  • 500g sugar snap peas
  • 6 tomatoes
  • 2 green apple
  • 4 avocados
  • 3 bananas
  • 280g cherries (fresh or frozen)
  • 4 inch ginger
  • 30g goji berries
  • 2 mangoes (fresh or frozen)
  • 3 lemons
  • 4 oranges
  • 4 peaches
  • 200g pineapple (fresh or frozen)
  • 250g raspberries (fresh or frozen)
  • 375g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 30g almond butter
  • 20g slivered almonds
  • 140g chia seeds
  • 30g flaxseed meal
  • 80g hemp seeds
  • 20g pine nuts
  • 240ml extra virgin olive oil
  • 60ml peanut oil

Bakery

  • 4 slices multigrain toast
  • 4 slices sourdough and linseed bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 240g white fish
  • 100g smoked salmon
  • 720g organic or free-range chicken breast
  • 240g organic or grass-fed steak
  • 4 extra lean sausages
  • 80g turkey breast
  • or tofu/ fish (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 19 organic or free-range eggs
  • 100g organic vanilla yoghurt
  • 600g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 500ml milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 120ml low-fat cream
  • 40ml Greek yoghurt and dill dressing
  • 20g Thomy mayo
  • or Vegenaise (dairy-free)
  • 60g organic fetta cheese
  • 120g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 120g almond meal
  • 60g breadcrumbs or rice flours crumbs
  • 2 cans beetroot
  • 2 cans tuna
  • 2 teaspoons capers
  • 4 squares dark chocolate
  • 40g coconut flour
  • 60g hazelnut meal
  • 20g honey
  • 10ml maple syrup
  • 30g Nuttvia (sugar-free chocolate and hazelnut spread)
  • 30g wholemeal flour

Freezer

  • 75g acai berries
  • 280g cherries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 200g pineapples (fresh or frozen)
  • 250g raspberries (fresh or frozen)
  • 375g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • ground cumin
  • roast chicken spice
  • smoked paprika
  • 2 teaspoons baking powder
  • 20g dextrose
  • vanilla extract

Supplements

  • 4 capsules of odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 330g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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