Healthy eating should be easy, and it can. Just make sure to stock your fridge with these: whether you need to prep lunch for work, or plan a dinner, you’ll have all the ingredients at hand! Quick, easy, and good for you.
A dose of protein
- Skinless chicken breasts are a top source of protein, vitamins and minerals. Chicken can be prepared in several different ways offering great variety. Pop it into the oven or cook it on the stove. Enjoy chicken with veggies, brown rice or a salad. Leftover chicken can be used to make soup, or mixed with balsamic vinegar, olive oil & herbs for a tasty sandwich filler.
- Canned tuna is a rich source of healthy Omega-3 fatty acids. Have a tuna sandwich with some cottage cheese, or add vinaigrette and mix with salad greens or serve over wholewheat pasta.
- Mozzarella cheese is packed with vitamins and minerals important for maintaining the health of your eyes, red blood cells and your skin. Enjoy it on a sandwich or sprinkle over pasta or a salad. For a cheat treat, crumble it into some breadcrumbs and make oven mozzarella sticks.
- Spinach contains high levels of iron, essential for energy production and for transporting oxygen around the body. It’s also an excellent source of Vitamins K, A, B2 and C. Easy and quick to cook, enjoy with cheese or add to a balanced meal of protein and wholegrains.
- Lettuce is low in calories and high in fibre (good news for weight management and cardiovascular health). This leafy green goes well with salads and sandwiches. For carb-free fans, lettuce burgers or “sandwiches” will do the trick for you.
- Apples are packed with loads of fibre and healthy antioxidants that fight disease and keep cells healthy. Enjoy as a snack, make a smoothie, juice or simply add to your fruit salad.
- Bananas are a rich source of the mineral potassium, important for maintaining a healthy blood pressure. They also contain fibre so can help you feeling full for longer. Add them to your oats, smoothies, muffins or fruit salad.
Staples for the grocery cupboard
- Brown rice is not only good for you, it lasts a long time, making it an economical choice. This wholegrain is high in fibre and antioxidants. Brown rice also contains the mineral manganese which benefits your nervous and reproductive systems. Enjoy with fresh tomatoes for an easy salad or fry some with an egg for a Thai-inspired meal. Always choose brown rice over white for the added fibre and nutrients.
- Lentils are hassle-free and easy to cook. They contain high levels of protein, and can help stabilise blood sugar, boost weight loss, prevent digestive disorders and protect the health of your heart. They cook relatively quickly and can be eaten either plain or with seasoning. You can also make a lentil soup, dip or spread.