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 bunches asparagus
  • 1 broccoli
  • 1 capsicum red
  • 1 carrot
  • 2 cucumbers
  • 1 garlic
  • 1 onion
  • 1 red onion
  • 1 fresh parsley
  • 1 pumpkin (big)
  • 100g cos lettuce
  • 320g salad dark green leaves
  • 1 spring onion
  • 2 cobs sweet corn
  • 1 big sweet potato
  • 4 tomatoes
  • 8 cherry tomatoes
  • 1 zucchini
  • 2 apples
  • 1 avocado
  • 300g blueberries (fresh or frozen)
  • 140g cherries (fresh or frozen)
  • 4 mangoes (fresh or frozen)
  • 1 lemon
  • 400g pineapple (fresh or frozen)
  • 150g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 100g chia seeds
  • 60g flaxseed meal
  • 110g hemp seeds
  • 20g pecan nuts
  • 10g pine nuts
  • 10g pistachio nuts
  • 40g shredded coconut
  • 10g walnuts
  • 10g coconut oil
  • 260ml extra virgin olive oil
  • 30ml peanut oil

Bakery

  • 2 wholegrain tortillas
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 120g white fish
  • 2 slices premium lean bacon
  • 120g lamb chops
  • 520g organic or free-range chicken breast
  • 360g turkey mince
  • 120g burger meat
  • 240g prawns
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy, and dairy-free alternatives

  • 18 organic or free-range eggs
  • 400g organic vanilla yoghurt
  • 200g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.2 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 60g organic fetta cheese
  • 120g organic halloumi cheese
  • 60g low-fat cream cheese
  • 30g mozzarella cheese
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 70g almond meal
  • 10ml balsamic glaze
  • 20g breadcrumbs
  • 1 can organic baked beans
  • 1 can beetroot
  • 1 can organic chickpeas
  • 1 can organic coconut milk
  • 1 can organic diced tomatoes
  • 2 cans peas
  • 1 can red kidney beans
  • 20g cocoa powder (with natural sweetener)
  • 1 cup coffee and 20g instant coffee
  • 80g Malaysian curry sauce
  • 10g maple syrup
  • 20g Nuttvia (sugar-free choc hazelnut spread)
  • 10g tomato paste
  • 100g basmati rice
  • 100g rice noodles
  • 20g tandoori paste
  • 10g Thai green curry paste
  • 20ml white vinegar

Freezer

  • 300g blueberries (fresh or frozen)
  • 140g cherries (fresh or frozen)
  • 350g mangoes (fresh or frozen)
  • 400g pineapples (fresh or frozen)
  • 150g raspberries (fresh or frozen)

Herbs, spices, and baking

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

Supplements

  • 3 capsules odourless fish oil (to take after meals that are low in Omega 3)
  • optional: 210g protein powder natural whey or hemp/ rice/ pea protein (dairy-free)

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