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

  • 1 bunch fresh basil
  • 1 small broccoli
  • 1 capsicum yellow
  • 1 capsicum red
  • 6 carrots
  • 1.5 cauliflowers
  • 1 celery stick
  • 1 cucumber
  • 2 garlics
  • 150g kale
  • 1 leek
  • 75g mushrooms
  • 4 onions
  • 1 red onion
  • 1 fresh parsley
  • 1 pumpkin (big)
  • 1 bunch radish
  • 320g salad dark green leaves
  • 1 spring onion
  • 2 cobs sweet corn
  • 2 big sweet potatoes
  • 1 tomato
  • 6 cherry tomatoes
  • 7 zucchinis
  • 2 apples
  • 300g mixed berries (fresh or frozen)
  • 150g blueberries (fresh or frozen)
  • 280g cherries (fresh or frozen)
  • 1 inch ginger
  • 2 lemons
  • 2 limes
  • 2 pears
  • 300g strawberries (fresh or frozen)

Nuts, seeds, and oils

  • 50g chia seeds
  • 80g flaxseed meal
  • 60g hemp seeds
  • 20g pine nuts
  • 20g pistachio nuts
  • 40g shredded coconut
  • 10g sesame seeds
  • 20g walnuts
  • 10g coconut oil
  • 260ml extra virgin olive oil
  • 60ml peanut oil

Meat, seafood, poultry & vegetarian alternatives

  • 120g white fish
  • 360g organic or free-range chicken thighs
  • 120g beef strips
  • 120g lamb mince
  • 240g pork chops
  • 360g pork loin steak
  • 80g turkey breast or tuna (vegetarian)
  • or tofu/ fish/ falafel (vegetarian)

Eggs, dairy and dairy-free alternatives

  • 18 organic or free-range eggs
  • 45g organic butter or coconut oil (dairy-free)
  • 200g organic vanilla yoghurt
  • 800g organic Greek yoghurt
  • or coconut yoghurt (dairy-free)
  • 1.2 litres milk skim or almond/ coconut/ oat/ rice/ hemp (dairy-free)
  • 40ml Greek yoghurt and dill dressing
  • 20g Thomy mayonnaise
  • or Vegenaise (dairy-free)
  • 150g mozzarella cheese
  • 500g low-fat cottage cheese
  • 10g sour cream
  • or Bio cheese/ Sheese (dairy-free)

Pantry

  • 50g almond meal
  • 60g breadcrumbs
  • or gluten-free breadcrumbs
  • 3 cubes vegetable stock (salt-reduced)
  • 1 can beetroot
  • 1 can organic lentils
  • 1 can organic diced tomatoes
  • 1 can peas
  • 1 can baby sweet corn
  • 20g corn flour
  • 60g cocoa powder
  • (sweetened with natural sweetener Natvia)
  • 120ml fish sauce
  • 20g honey
  • 20ml maple syrup
  • 10g Nuttvia
  • (sugar-free hazelnut spread)
  • 40g quinoa
  • 200g basmati rice
  • 20ml vinegar
  • 60g wholemeal flour

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
  • fennel seeds
  • oregano
  • rosemary
  • sweet paprika
  • thyme
  • cinnamon
  • 20g dextrose

Supplements

  • 11 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.