FOOD // STAPLES

Core staples

Foods that make eating well easier.

Educational examples — not a food database. No weighing required.

Fats

Some foods contain more than one macronutrient — categories here are a rough guide.

MixedVegetarian

Eggs

Good for: Breakfast, quick meals, baking.

Protein and fat together.

FatsVegan

Olive oil

Good for: Cooking, dressings.

FatsVegan

Avocado

Good for: Toast, bowls, wraps.

FatsVegan

Nuts

Good for: Snacks, oats, salads.

Energy-dense — a handful goes a long way.

FatsVegan

Nut butter

Good for: Toast, oats, smoothies.

FatsVegan

Seeds

Good for: Oats, salads, yoghurt.

Chia, flax and hemp add plant omega-3.

FatsVegan

Tahini

Good for: Dressings, hummus, bowls.

Mixed

Fatty fish

Good for: Salmon, sardines, mackerel.

Protein and omega-3 fats.