Training before dinner meal plan:

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

SHOPPING LIST

Fruit and vegetables

  • 2 small broccolis
  • ½ of cabbage
  • ¼ of red cabbage
  • 3 capsicums red
  • 8 carrots
  • 1 cauliflower (small)
  • ½ bunch celery
  • 1 cucumber
  • 1 garlic
  • bunch kale
  • 1 leek
  • 5 onions
  • 1 fresh parsley
  • ½ of pumpkin (big)
  • 1 cos lettuce
  • 320g salad dark green leaves
  • 520g spinach
  • 255g sugar snap peas
  • 2 big sweet potatoes
  • 1 tarragon
  • 2 tomatoes
  • 2 zucchinis
  • 2 green apple
  • 2 avocados
  • 280g cherries (fresh or frozen)
  • 4 inch ginger
  • 3 lemons
  • 4 oranges
  • 4 peaches
  • 400g pineapple (fresh or frozen)
  • 375g raspberries (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 30g almond butter
  • 160g chia seeds
  • 80g hemp seeds
  • 10g pine nuts
  • 20g walnuts
  • 30ml coconut oil
  • 250ml extra virgin olive oil
  • 60ml peanut oil

Meat, seafood, poultry & vegetarian alternatives

  • 360g white fish
  • 480g organic or free-range chicken breast
  • 240g organic or free-range chicken thigh
  • 240g lean grass-fed beef mince
  • 120g organic or grass-fed steak
  • or tofu/ fish (vegetarian)
  • 2 extra lean sausages or falafel (vegetarian)
  • 80g turkey breast or tuna (vegetarian)
  • 4 premium lean bacon or Tempeh bacon (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 24 organic or free-range eggs
  • 30g organic butter (salt-reduced)
  • 100g organic vanilla yoghurt
  • 500g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 600ml milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 120ml low-fat cream
  • 40ml Greek yoghurt and dill dressing
  • 20ml ranch dressing
  • 10g Thomy mayo
  • 20ml sour cream
  • or Vegenaise (dairy-free)
  • 300g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 90g almond meal
  • 270g breadcrumbs
  • or rice flours crumbs
  • 2 cubes chicken stock
  • 1 can beetroot
  • 1 can organic diced tomatoes
  • 1 can tuna
  • 2 teaspoons capers
  • 4 squares dark chocolate
  • 40g coconut flour
  • 30g hazelnut meal
  • 40g honey
  • 30g Nuttvia
  • 20g tomato paste
  • 200g organic durum wheat pasta
  • 1 taco shell
  • 120ml taco sauce
  • 240g wholemeal flour

Freezer

  • 420g cherries (fresh or frozen)
  • 400g pineapples (fresh or frozen)
  • 125g raspberries (fresh or frozen)
  • 300g strawberries (fresh or frozen)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • cumin seeds
  • chili powder
  • ground cumin
  • oregano
  • roast chicken spice
  • rosemary
  • smoked paprika
  • sweet paprika
  • thyme
  • 2 teaspoons baking powder
  • 50g dextrose
  • 10g poppy seed
  • vanilla extract

Supplements

  • 5 capsules 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.