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 capsicum red
  • 8 carrots
  • 2 celery sticks
  • 1 cucumber
  • 2 garlics
  • 100g kale
  • 2 leeks
  • 3 onions
  • 1 red onion
  • 1 fresh parsley
  • 2 pumpkins (big)
  • 1 bunch radish
  • 320g salad dark green leaves
  • 2 spring onions
  • 4 cobs sweet corn
  • 4 tomatoes
  • 8 zucchinis
  • 1 apple
  • 1 avocado
  • 300g mixed berries (fresh or frozen)
  • 300g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 30g goji berries
  • 1 lemon
  • 20g raisins
  • 150g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 60g chia seeds
  • 80g flaxseed meal
  • 20g hemp seeds
  • 20g pistachio nuts
  • 40g shredded coconut
  • 20g sesame seeds
  • 10g walnuts
  • 240ml extra virgin olive oil

Bakery

  • 4 slices sourdough pumpkin soybean bread
  • 4 slices seeds ancient grain sourdough bread
  • or rice bread (gluten-free)

Meat, seafood, poultry & vegetarian alternatives

  • 240g white fish
  • 240g beef strips
  • 240g lamb mince
  • 720g pork loin steak
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 14 organic or free-range eggs
  • 30g organic butter or coconut oil (dairy-free)
  • 200g organic vanilla yoghurt
  • 900g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 2 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 60ml Greek yoghurt and dill dressing
  • 40g Thomy mayonnaise
  • or Vegenaise (dairy-free)
  • 60g organic fetta cheese
  • 120g mozzarella cheese
  • 60g sour cream
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 40g almond clusters (gluten-free)
  • 80g almond meal
  • 2 cubes vegetable stock (salt-reduced)
  • 1 can beetroot
  • 2 cans organic lentils
  • 3 cans organic diced tomatoes
  • 20g corn flour
  • 60g cocoa powder (sweetened with natural sweetener Natvia)
  • 40g ancient grain oats

Freezer

  • 150g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 300g mixed berries (fresh or frozen)
  • 150g strawberries (fresh or frozen)

Spices, seasoning and baking

  • pink Himalayan salt
  • cracked pepper
  • bay leaves
  • cumin seeds
  • garlic powder
  • ground cumin
  • coriander
  • oregano
  • rosemary
  • sweet paprika
  • thyme
  • cinnamon
  • 40g dextrose

Supplements

  • 14 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.