Nutrition

10 Healthy food staples on my grocery shopping list

10-healthy-food-staples-on-my-grocery-shopping-list

Let me tell you – when you have a sporty guy at home who trains  5-6 days a week, food disappears almost at the same rate as cake disappears at a kids’ birthday party. To manage the demand, I try to focus on food that’s quick to prepare and with a high nutritional value. Take a look at my 10 staples and (some) of the meals I use them for.

1.Fish/Meat (beef, chicken)/Organ Meats

Let’s start off with the protein. Fish, in general, is a great option and my personal fave – – be it trout, salmon, wild-caught salmon (smoked or fresh). I love how simple and easy it is to cook it – just sprinkling some sea salt and pepper on top, add asparagus on the side and just bake for 20-25 minutes (I add the asparagus in the last 15 minutes only) and voila! – Dinner is served!

Baked salmon, asparagus and mushrooms on a baking tray.

I’ve been experimenting with some Asian variations of preparing chicken and so far we’re quite delighted with the results! All that matters is to add diversity to your diet so you don’t get bored or feel restricted.

Another staple in our fridge has been minced meat, mostly beef. It’s easy to throw it in the pan with a few spices and tomato sauce, cook it until it’s done and add it to some wholewheat pasta. Shred some parmesan cheese on top and you have a quick dinner for the busy week evenings.

Related reads: Easy Meal Prep Ideas For Dinner

2. In-season fruits – berries, citrus, bananas, apples

I try to focus mostly on in-season fruits but bananas and apples are always present in our shopping cart. Why them? Well, bananas are a very convenient and easy snack, the same goes for apples (especially if you dip them in some peanut butter – yumm! ). I also use the bananas for my regular Sunday pancakes – the recipe for which you can find here. Trust me – they are worth a try! Another thing we rarely go without are different kinds of berries to either add to an occasional smoothie, to my oatmeal or even to some plain yogurt for an afternoon snack. When I was growing up, my mum always said that you should have at least three kinds of fruits in your house at all times. I try to do the same now!

3. Veggies

Same as fruits, I try to buy mostly in-season veggies that are locally grown. Right now Germany is intensely loving asparagus – you can find them everywhere! There are even temporary booths open specifically for asparagus on the streets. I don’t mind it one bit and take full advantage! Apart from that, I try to buy a variety of veggies and greens. I also strive to prepare them in different ways – either steam them, boil them or roast them. These are the regulars on my shopping list: tomatoes, cucumbers, zucchini, aubergines, green onions, carrots and all kinds of greens – from baby spinach to arugula.

4. Eggs

Eggs got some bad reputation in the past years but for no good reason.  Despite all the false propaganda, eggs are one of the main staples on our menu and we have some sort of egg meal almost daily. It’s a highly nutritious meal and by now I can fix it in just about 10 minutes – most frequently delicious scrambled eggs with feta cheese and spinach or over medium with a side of veggies.

5. Bread

If you want high-quality bread, Germany is the place to be! I am so lucky in that sense since I am a huge bread lover (who isn’t?!) and the variety here is ridiculous. As you’ve certainly noticed already, the majority of my meals revolve around three adjectives – simple, quick and healthy. And what is easier than some whole wheat avocado toast? Not that it has to be an avocado toast; the possibilities are only limited by your imagination! A little hint: try Ezekiel bread – it contains sprouted grains, which makes it high in fiber, minerals, and vitamins.

An avocado plus salmon toast, a peanut butter and jelly toast and and egg and an avocado wholewheat toast in a plate.

6. Rice

And not just any rice but basmati rice – not only does it have a great aroma but a relatively low glycemic index as well. I like to have meals that are macronutrient-balanced, so rice comes as a very convenient and simple carbohydrate option. The rice cooker is a great help with that. Highly recommend!

7. Coconut milk

I think we can all agree that coffee is life. But I just can’t have my coffee without some kind of coffee creamer and I find that coconut milk serves that purpose beautifully. It’s natural, has an awesome taste aaand to top it all off – it provides numerous health benefits. Coconut milk is rich in healthy medium-chained fatty acids that are easily absorbed by the body and used for energy. And that’s just scratching the surface. They don’t call it the “miracle liquid” for nothing! While we are on that, another thing that you can ALWAYS find in my pantry is coconut oil, which I use for all kinds of sweet bakes.

8. Oats

Oatmeal is our most standard breakfast – usually topped with a spoonful of peanut butter and a handful of berries. But apart from that, oats1 do a great job as a substitute for flour and make any baking adventures much healthier. Oh, they are also a key ingredient for my Sunday pancakes which I mentioned before.

Oatmeal topped with strawberries, blueberries, honey and crunchy peanut butter next to a cup of coffee.

9. Beans

Another easy side that I’m loving. Beans are high in fiber, iron and vitamin B and veeeery delicious. Sometimes I go a bit British and enjoy them on the side of my eggs, sometimes just in salads to make them more filling or even as a side to fish.

10. Peanut butter

Well, what’s more there to be said – peanut butter. Crunchy peanut butter. Yup, running out of peanut butter is a living nightmare, so we just never do. Luckily, I found the BEST peanut butter ever – the MyProtein Crunchy peanut butter that comes in a 1kg jar. If you think 1kg of peanut butter is a lot…well, I guess you’ve never tried this one, cause it’s just never enough! 😀 We usually order at least two and I am almost ashamed to admit that we go out of it quicker than advisable. 😀 But before you judge me, just order it and try for yourself.

What about you?

  • What are your must-buy foods?
  • Do you have a good recipe suggestion?

P.S. Friends, let’s connect! If you like this type of content or you just want to talk with more like-minded people about pursuing health and fitness, join my newly launched FB group! SO looking forward to seeing you there! 🙂

20 Comments
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20 Comments

  1. Mansi Khurana
    May 23, 2018 at 1:25 pm

    Hello. I love this very useful post. I hope you add a Pinterest sharing button so that your reader can pin this post.

  2. Nicole
    May 31, 2018 at 4:43 pm

    These are all really great healthy food options! I love when summer comes around but summer fruits are my son’s favorite! We’re going to have to start stocking up soon, thanks for sharing!

  3. Yes I Can Health (@GenaLCornett)
    June 9, 2018 at 2:37 pm

    This was a very helpful and useful post. I have found I can’t use coconut milk – makes me break out – but other nut milks are great for my smoothies. I did not know that basmati rice has a low glycemic index – thanks for sharing that tidbit!

  4. Batmom85
    June 9, 2018 at 3:00 pm

    Great post! These are tips everyone can use. I really enjoyed this post

  5. RealNess
    June 9, 2018 at 3:39 pm

    I love eating broccoli. It’s a must for me! I love how you included bread like it’s good to have a carb. They aren’t the enemy!

    Vanessa

    | therealnessonline.com |

  6. Jesica
    June 9, 2018 at 3:57 pm

    These are such an informative list! I have always thought that eating healthy is such a difficult task, but you offered lots of alternatives instead of only veggies. I LOVE fish! And I had no idea rice is also healthy! (in the right portion, of course 🙂 haha!)

    Great post! x

  7. Moonsomnia
    June 13, 2018 at 7:35 pm

    Awesome healthy food options 😁 I have many similar staples but I also love to have cous cous on hand and Violife cheese. I’m currently vegetarian with vegan tendencies so I always have soya milk and vegan cheese 😁 Thanks for connecting xx

    Shevy
    http://moonsomnia.com

  8. blonderiablog
    June 24, 2018 at 6:42 pm

    Looks like my shopping list. 🙂

  9. Molly
    June 26, 2018 at 7:27 pm

    I’m right there wth you with the fish! I love fish so much and eat it far much more than meat! I find it much lighter. I’m so glad you’re getting lots of asparagus, it’s one of my favourite veggies so that’s great!

    Thank you so much for sharing!

    Molly xo

  10. foundationsandfairytales
    June 26, 2018 at 7:53 pm

    My partner is coming out of the army in a few weeks so I’ll be cooking meals for us most nights and we want to rejoin the gym so we can train together so this has definitely helped me to know what I should be picking up from the supermarket and the types of foods I could make quickly after a long day at work and a gym session! Thanks for sharing I really enjoyed reading this!

    Jess // foundationsandfairytales.wordpress.com
    xx

  11. Bexa
    June 26, 2018 at 8:23 pm

    Fish, rice & veggies are at the top of my weekly shopping list too. I try and eat a lot of salmon, tuna and sardines as I don’t eat meat anymore. Yay for peanut butter! I absolutely love that stuff! Great post, thank you for sharing 💖 xx

    Bexa | http://www.hellobexa.com

  12. Niamh R Blogs
    July 12, 2018 at 9:07 pm

    This has been so helpful for me! I never know what’s good to eat when I’m dieting!

    • Lily
      July 18, 2018 at 10:25 pm

      Thank you for your comment! I am glad it helped you out! 🙂

  13. myhealthinesslife
    July 31, 2018 at 6:35 pm

    Thanks for sharing, I enjoyed reading this post 🙂
    Read also About keto diet : https://www.lossuweight.com/2018/06/keto-diet-how-it-works.html

  14. Total Health
    August 23, 2018 at 1:06 am

    Thanks, Lily, for annoying us the more with the best foods. I love this site.

  15. Susan Joy Clark
    November 5, 2018 at 10:50 pm

    I have been cooking and eating healthy for several months now and applying much of this. I like the basic formula for fish and roasted asparagus as I like both a lot. I can keep that in mind and add my own seasoning. Thank you.

    • Lily
      November 18, 2018 at 2:16 pm

      Hey Susan! You are very welcome!

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  17. Allen
    March 6, 2020 at 1:02 am

    That is a really good tip particularly to those fresh to the blogosphere.
    Short but very precise info… Thank you for sharing this one.
    A must read article!

    • Lily
      March 6, 2020 at 10:38 am

      Thank you so much for that compliment, Allen!

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