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