Grocery List

Trainer Tip: If you use a grocery delivery service, it is easy to save and reuse this list weekly.

Produce

• Kale
• Spinach
• Arugula
• Celery
• Dates
• Lemons
• Bananas
• Apples
• Sweet Potatoes

Meat or Fish

• Select 1-2:
• Ground Beef
• Ground Bison
• Ground Turkey
• Salmon Fillet or Tuna

Nuts

• Almonds
• Cashews

Misc.

• Orange Juice
• Peanut Butter
• Cinnamon
• White or Brown Rice
• Pasta & Sauce
• Ginger Paste
• Eggs
• Oat Milk or Almond Milk

Breakfast

Trainer Tip: Food is FUEL.

The foods below are energy-dense. Spacing them out into two morning meals will provide sufficient energy to train, compete and live life at a high level.

Breakfast #1

• 2-3 eggs cooked any style (hard boiled is easy for on the go)
• 12-16oz Green smoothie
• 1 Handful Kale
• 1 Handful Spinach
• 1 Stick Celery
• 4-6oz Orange Juice or Oat Milk
• 2 Dates
• 1 Scoop Peanut Butter
• Half Lemon
• 1 tbsp Ginger Paste

Breakfast #2

• 1 whole banana and 3 tablespoons of peanut butter(keep a jar of jiffy around) or handful of almonds / cashews
• 32oz of water

Lunch

Trainer Tip: A mid-day salad is nutrient-dense in vitamins and minerals, which help enhance the focus and mental clarity needed to sustain optimum performance all-day.

Lunch

Leftovers from dinner the night before.

• 6-8oz of Grilled Chicken, Ground Beef/Turkey/Bison or Salmon Fillet
• Rice or Pasta with Spinach, Kale or Arugula mixed in
• 1-2 Baked Sweet Potatoes (Regular of Japanese)
• 2 Handful of Almonds or Cashews
• 16oz of Water

Snack

Trainer Tip: Pre-workout fruit and dates provide us with fast-burning energy providing carbohydrates perfect for elite performance.

Mid Afternoon Snack

Pre-Workout

• 1 Apple or Banana
• 3 Spoonfuls of Peanut Butter or a Handful of Nuts
• Raw Majool Dates
• 32oz of Water

Afternoon Snack

Post-Workout

• 12-16oz Green smoothie
• 1 Handful Kale
• 1 Handful Spinach
• 1 Stick Celery
• 4-6oz Orange Juice or Oat Milk
• 2 Dates

Dinner

Trainer Tip: As long as you have trained today it is okay to have seconds!

Dinner

• 6-8oz of Grilled Chicken, Ground Beef/Bison/Turkey or Salmon Fillet
• Rice or Pasta with Spinach or Kale or Arugula mixed in
• 1-2 Baked Sweet Potatoes (Regular or Japanese)
• 2 Handfuls of Almonds or Cashews
• 16oz of Water