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

  • 3 bunches asparagus
  • 1 small broccoli
  • ¼ of cabbage
  • ¼ of red cabbage
  • 1 capsicum red
  • 4 carrots
  • 2 celery sticks
  • 1 sweet corn
  • 1 cucumber
  • 1 garlic
  • 120g green beans
  • 1 onion
  • 1 fresh parsley
  • 1 pumpkin (big)
  • 880g salad dark green leaves
  • 400g spinach
  • 6 tomatoes
  • 4 green apple
  • 3 avocados
  • 1 banana
  • 280g cherries (fresh or frozen)
  • 4 kiwi fruits
  • 3 lemons
  • 4 passionfruits
  • 5 pears
  • 200g pineapple (fresh or frozen)

Nuts, seeds, and oils

  • 20g cashew nuts
  • 20g chia seeds
  • 30g flaxseed meal
  • 180g hemp seeds
  • 10g pecan nuts
  • 60g pine nuts
  • 20g pumpkin seeds
  • 20g sunflower seeds
  • 20g walnuts
  • 40ml coconut oil
  • 180ml extra virgin olive oil

Bakery

  • 4 slices sourdough rye Vienna
  • 4 slices wholemeal bread with seeds
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 240g salmon
  • 100g smoked salmon
  • 240g organic or free-range chicken breast
  • 480g organic or free-range chicken thigh
  • 240g extra lean grass-fed beef mince
  • 100g turkey mince
  • or tofu/ fish (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 7 organic or free-range eggs
  • 15g organic butter or coconut oil (dairy-free)
  • 700g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 20g hommus
  • 20ml ranch dressing or Vegenaise (dairy-free)
  • 180g organic fetta cheese
  • 120g organic halloumi cheese
  • 60g low-fat cream cheese
  • 120g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 20g almond meal
  • 40ml balsamic glaze
  • 2 cans beetroot
  • 2 cans organic chickpeas
  • 1 can organic diced tomatoes
  • 2 cans red kidney beans
  • 2 cans tuna
  • 20g cocoa powder (sweetened with natural sweetener)
  • 20g coconut flour
  • 40ml honey
  • 20ml honey soy marinade
  • 20g tomato paste
  • 40g ancient grain oats

Freezer

  • 280g cherries (fresh or frozen)
  • 200g pineapples (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • burrito spice
  • cumin seeds
  • garlic powder
  • ground cumin
  • oregano
  • rosemary
  • smoked paprika
  • thyme
  • baking powder
  • baking soda
  • 10g dextrose

Supplements

  • 4 capsules of odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 180g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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