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 bunches asparagus
  • 1 capsicum red
  • 2 carrots
  • 1 garlic
  • 2 onions
  • 1 fresh parsley
  • 2 pumpkins (big)
  • 640g salad dark green leaves
  • 2 cobs sweet corn
  • 4 tomatoes
  • 10 cherry tomatoes
  • 2 zucchinis
  • 3 apples
  • 2 avocados
  • 150g blueberries (fresh or frozen)
  • 2 kiwi fruits
  • 4 mangoes (fresh or frozen)
  • 1 lemon
  • 1 pear
  • 600g pineapple (fresh or frozen)
  • 150g strawberries (fresh or frozen)

Nuts, seeds and oils

  • 10g almonds
  • 90g chia seeds
  • 80g flaxseed meal
  • 120g hemp seeds
  • 10g pepitas
  • 20g pine nuts
  • 20g pistachio nuts
  • 60g shredded coconut
  • 20g walnuts
  • 280ml extra virgin olive oil
  • 40ml peanut oil

Bakery

  • 4 slices multigrain toast
  • 1 sourdough baguette
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 240g white fish
  • 100g smoked salmon
  • 4 slices premium lean bacon
  • 240g lamb chops
  • 320g organic or free-range chicken breast
  • 100g turkey mince
  • 240g burger meat
  • or tofu/ fish (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 18 organic or free-range eggs
  • 400g organic vanilla yoghurt
  • 400g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.5 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 180g organic halloumi cheese
  • 60g low-fat cream cheese
  • 60g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 80g almond meal
  • 20ml balsamic glaze
  • 2 cans beetroot
  • 1 can organic diced tomatoes
  • 2 cans peas
  • 2 cans red kidney beans
  • 20g cocoa powder (sweetened with natural sweetener)
  • 1 cup coffee and 20g instant coffee
  • 100g organic Bircher muesli
  • 100g almond clusters
  • 20g Nuttvia (sugar-free choc hazelnut spread)
  • 20g tomato paste

Freezer

  • 150g blueberries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 600g pineapples (fresh or frozen)
  • 125g raspberries (fresh or frozen)

Herbs, spices and baking

  • pink Himalayan salt
  • cracked pepper
  • oregano
  • rosemary
  • thyme
  • cream of tar
  • vanilla extract
  • 20g dextrose

Supplements

  • 0 capsules 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.