FOOD // STAPLES
Core staples
Foods that make eating well easier.
Educational examples — not a food database. No weighing required.
Protein
Animal protein isn't mandatory — plenty of plant options here.
Chicken
Good for: Bowls, wraps, salads, stir-fries.
Buy pre-cooked when time is short.
Lean beef
Good for: Mince dishes, stir-fries, tacos.
Turkey
Good for: Mince, sandwiches, wraps.
Fish
Good for: Any meal. Oily fish adds omega-3 fats.
Tuna
Good for: Sandwiches, rice bowls, pasta.
Tinned = no cooking.
Eggs
Good for: Breakfast, quick meals, baking.
Protein and fat together.
Greek yoghurt
Good for: Breakfast, snacks, sauces.
Cottage cheese
Good for: Snacks, toast, bowls.
Tofu
Good for: Meals, stir-fries, bowls, wraps.
Pre-marinated versions are quick.
Tempeh
Good for: Stir-fries, sandwiches, bowls.
Seitan
Good for: Stir-fries, wraps, 'meaty' dishes.
Made from wheat gluten — not for coeliacs.
Lentils
Good for: Curries, soups, pasta sauces.
Protein and carbs together, plus fibre.
Beans
Good for: Chilli, burritos, salads.
Tinned is fine.
Chickpeas
Good for: Curries, salads, hummus, roasted snacks.
Edamame
Good for: Snacks, bowls, stir-fries.
Frozen is easy.
Plant-based protein products
Good for: Burgers, mince swaps, quick meals.
Check the label — protein varies a lot.
Soy milk
Good for: Cereal, oats, smoothies.
Choose calcium-fortified if dairy-free.
Protein shake
Good for: Topping up protein on busy days.
Protein powder is food, not magic dust.
Fatty fish
Good for: Salmon, sardines, mackerel.
Protein and omega-3 fats.
Carbs
Carbs aren't the enemy. They're especially useful around active lifestyles and training.
Lentils
Good for: Curries, soups, pasta sauces.
Protein and carbs together, plus fibre.
Beans
Good for: Chilli, burritos, salads.
Tinned is fine.
Chickpeas
Good for: Curries, salads, hummus, roasted snacks.
Rice
Good for: Bowls, curries, stir-fries.
Microwave rice counts.
Potatoes
Good for: Roasts, mash, wedges.
Filling and cheap.
Sweet potato
Good for: Roasting, bowls.
Oats
Good for: Breakfast, overnight oats.
Good fibre source.
Pasta
Good for: Quick dinners.
Check egg-free if vegan.
Bread
Good for: Toast, sandwiches.
Wholegrain adds fibre. Some contain dairy.
Wraps
Good for: Lunches, quick dinners.
Quinoa
Good for: Bowls, salads.
A bit of protein too.
Couscous
Good for: 5-minute side.
Cereal
Good for: Breakfast, pre-training.
Higher-fibre options fill you up more.
Bananas
Good for: Pre-training, snacks.
Canned legumes
Good for: Fast protein + carbs.
Rinse and go.
Fruit + veg
Fresh is good. Frozen is good. Convenient is good if it helps you actually eat them.
Berries
Good for: Oats, yoghurt, snacks.
Frozen berries still count.
Bananas
Good for: Pre-training, snacks.
Apples
Good for: Snacks on the go.
Oranges
Good for: Snacks.
Leafy greens
Good for: Salads, wraps, stir into anything.
Broccoli
Good for: Sides, stir-fries.
Capsicum
Good for: Stir-fries, wraps, raw snacks.
Carrots
Good for: Raw snacks, roasting.
Tomatoes
Good for: Sauces, salads.
Tinned tomatoes count.
Frozen vegetables
Good for: Any meal, in minutes.
Frozen vegetables still count.
Fats
Some foods contain more than one macronutrient — categories here are a rough guide.
Eggs
Good for: Breakfast, quick meals, baking.
Protein and fat together.
Olive oil
Good for: Cooking, dressings.
Avocado
Good for: Toast, bowls, wraps.
Nuts
Good for: Snacks, oats, salads.
Energy-dense — a handful goes a long way.
Nut butter
Good for: Toast, oats, smoothies.
Seeds
Good for: Oats, salads, yoghurt.
Chia, flax and hemp add plant omega-3.
Tahini
Good for: Dressings, hummus, bowls.
Fatty fish
Good for: Salmon, sardines, mackerel.
Protein and omega-3 fats.
Quick options
Not every healthy meal needs 45 minutes of prep.
Chicken
Good for: Bowls, wraps, salads, stir-fries.
Buy pre-cooked when time is short.
Tuna
Good for: Sandwiches, rice bowls, pasta.
Tinned = no cooking.
Eggs
Good for: Breakfast, quick meals, baking.
Protein and fat together.
Greek yoghurt
Good for: Breakfast, snacks, sauces.
Tofu
Good for: Meals, stir-fries, bowls, wraps.
Pre-marinated versions are quick.
Beans
Good for: Chilli, burritos, salads.
Tinned is fine.
Chickpeas
Good for: Curries, salads, hummus, roasted snacks.
Protein shake
Good for: Topping up protein on busy days.
Protein powder is food, not magic dust.
Rice
Good for: Bowls, curries, stir-fries.
Microwave rice counts.
Wraps
Good for: Lunches, quick dinners.
Couscous
Good for: 5-minute side.
Bananas
Good for: Pre-training, snacks.
Apples
Good for: Snacks on the go.
Frozen vegetables
Good for: Any meal, in minutes.
Frozen vegetables still count.
Canned legumes
Good for: Fast protein + carbs.
Rinse and go.
Vegan
Tofu
Good for: Meals, stir-fries, bowls, wraps.
Pre-marinated versions are quick.
Tempeh
Good for: Stir-fries, sandwiches, bowls.
Seitan
Good for: Stir-fries, wraps, 'meaty' dishes.
Made from wheat gluten — not for coeliacs.
Lentils
Good for: Curries, soups, pasta sauces.
Protein and carbs together, plus fibre.
Beans
Good for: Chilli, burritos, salads.
Tinned is fine.
Chickpeas
Good for: Curries, salads, hummus, roasted snacks.
Edamame
Good for: Snacks, bowls, stir-fries.
Frozen is easy.
Plant-based protein products
Good for: Burgers, mince swaps, quick meals.
Check the label — protein varies a lot.
Soy milk
Good for: Cereal, oats, smoothies.
Choose calcium-fortified if dairy-free.
Rice
Good for: Bowls, curries, stir-fries.
Microwave rice counts.
Potatoes
Good for: Roasts, mash, wedges.
Filling and cheap.
Sweet potato
Good for: Roasting, bowls.
Oats
Good for: Breakfast, overnight oats.
Good fibre source.
Pasta
Good for: Quick dinners.
Check egg-free if vegan.
Bread
Good for: Toast, sandwiches.
Wholegrain adds fibre. Some contain dairy.
Wraps
Good for: Lunches, quick dinners.
Quinoa
Good for: Bowls, salads.
A bit of protein too.
Couscous
Good for: 5-minute side.
Olive oil
Good for: Cooking, dressings.
Avocado
Good for: Toast, bowls, wraps.
Nuts
Good for: Snacks, oats, salads.
Energy-dense — a handful goes a long way.
Nut butter
Good for: Toast, oats, smoothies.
Seeds
Good for: Oats, salads, yoghurt.
Chia, flax and hemp add plant omega-3.
Tahini
Good for: Dressings, hummus, bowls.
Berries
Good for: Oats, yoghurt, snacks.
Frozen berries still count.
Bananas
Good for: Pre-training, snacks.
Apples
Good for: Snacks on the go.
Oranges
Good for: Snacks.
Leafy greens
Good for: Salads, wraps, stir into anything.
Broccoli
Good for: Sides, stir-fries.
Capsicum
Good for: Stir-fries, wraps, raw snacks.
Carrots
Good for: Raw snacks, roasting.
Tomatoes
Good for: Sauces, salads.
Tinned tomatoes count.
Frozen vegetables
Good for: Any meal, in minutes.
Frozen vegetables still count.
Canned legumes
Good for: Fast protein + carbs.
Rinse and go.