Core staples

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.