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.