FOOD // STAPLES
Core staples
Foods that make eating well easier.
Educational examples — not a food database. No weighing required.
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.