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

  • 2 bunches asparagus
  • 1 small broccoli
  • ¼ of cabbage
  • ¼ of red cabbage
  • 1 capsicum red
  • 5 carrots
  • 2 celery sticks
  • 1 sweet corn
  • 1 cucumber
  • 2 garlics
  • 180g green beans
  • 140g kale
  • 1 leek
  • 1 fresh mint leaves
  • 4 onions
  • 1 fresh parsley
  • 1 potato
  • 1 pumpkin (small)
  • 440g salad dark green leaves
  • 480g spinach
  • 2 sweet potatoes
  • 3 tomatoes
  • 6 cherry tomatoes
  • 4 green apples
  • 1 avocado
  • 150g berries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 4 kiwi fruits
  • 2 mangoes
  • 3 lemons
  • 5 pears
  • 200g pineapple (fresh or frozen)

Nuts, seeds, and oils

  • 20g almonds
  • 20g cashew nuts
  • 20g chia seeds
  • 50g flaxseed meal
  • 160g hemp seeds
  • 30g pine nuts
  • 10g sunflower seeds
  • 10g walnuts
  • 60ml coconut oil
  • 270ml extra virgin olive oil
  • 20ml peanut oil

Meat, seafood, poultry & vegetarian alternatives

  • 360g salmon
  • 120g organic or free-range chicken breast
  • 480g organic or free-range chicken thigh
  • 120g organic or grass-fed steak
  • 120g extra lean grass-fed beef mince
  • 240g organic pork mince
  • 100g turkey mince
  • 80g turkey breast or tuna
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 13 organic or free-range eggs
  • 200g organic vanilla yoghurt
  • 1kg organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1 litre milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 20g organic hommus
  • 10ml ranch dressing or Vegenaise (dairy-free)
  • 120g organic fetta cheese
  • 60g organic halloumi cheese
  • 60g low-fat cream cheese
  • 120g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 80g almond meal
  • 20ml balsamic glaze
  • 1 cube beef stock (salt-reduced)
  • 20g breadcrumbs
  • or gluten-free breadcrumbs
  • 4 cubes chicken stock
  • 1 can organic baked beans
  • 1 can beetroot
  • 2 cans organic chickpeas
  • 1 can organic diced tomatoes
  • 1 can red kidney beans
  • 1 can tuna
  • 20g cocoa powder
  • (sweetened with natural sweetener)
  • 20g coconut flour
  • 100g couscous
  • 40ml honey
  • 20ml honey soy marinade
  • 10ml maple syrup
  • 10g tomato paste
  • 30g psyllium husk
  • 130g basmati rice
  • 30ml vinegar

Freezer

  • 280g cherries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 150g mixed berries (fresh or frozen)
  • 200g pineapples (fresh or frozen)

Spices, seasoning, and baking

  • pink Himalayan salt
  • cracked pepper
  • burrito spice
  • caraway seeds
  • cumin seeds
  • garlic powder
  • ground cumin
  • oregano
  • rosemary
  • smoked paprika
  • thyme
  • baking powder

Supplements

  • 7 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.