Whether you simply want to eat healthier food, lose a few kilos or gain muscle: The contents of your refrigerator and storage cupboard play a decisive role in achieving your fitness goals. The only supplies you hoard at home are chips and chocolate? Then it is urgently time to clean out at home. Small sins are of course generally allowed, but should not have a “permanent place” in your kitchen cupboard. Instead, make room in it for healthy food, which you may eat without remorse (at any time).
This also makes it easier for you to resist temptations – since there are none left!
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And so that you don’t have to have a guilty conscience when going to the fridge, it should always contain a few protein-rich basics. You can either snack them directly or use them to prepare a healthy, quick meal. Another plus point for stockpiling: you never have to go shopping on an empty stomach again. And we all know what happens then: You go home with a frozen pizza or some other junk food. Until now!
Clean out your cupboards and make room for healthy supplies. These 10 healthy foods should be on your shopping list regularly:
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1. healthy protein snack: cottage cheese
When the “little hunger” comes, it is better not to reach for the sweetened brand-name milk rice. The better, healthier and cheaper choice is cottage cheese – also known as “granular cream cheese” or “cottage cheese”.
So simple and yet so delicious: Cottage cheese (here with strawberry puree and pistachios) © Ulrike Holsten
Thanks to its high protein content (13 grams per 100 grams), cottage cheese is an ideal snack for both sportswomen and those who want to lose weight. It has few calories and hardly any carbohydrates, makes you feel full for a long time and is low in fat. The perfect nutrient combination for your body, which you should always have ready to hand in the refrigerator.
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Cottage Cheese can either be spooned directly from the cup or refined a little bit more, because pure protein snack is a bit boring. Spice it up according to your preferences, for example a) hearty with mustard, tomato paste, herbs and spices or b) sweet with honey, fresh fruit and nuts. Cottage cheese is also excellent as an ingredient in salads or as a dip.
2. bunker power flakes: oat flakes
Whether as breakfast or snack for in between: oatmeal always works. With an average of 370 calories per 100 grams, the power flakes are not exactly low in calories, but they do score points for their fibre, vegetable protein and complex carbohydrates. As a result, oatmeal not only has a long-lasting satiating effect, but also ensures a constant blood sugar level. They give us a lot of energy – and you can certainly use it during your next workout.
Whether as warm porridge or cold with milk: you should always have oatmeal in your cupboard © virtu-studio / Shutterstock.com
The example of oatmeal also shows that healthy food need not be expensive: The 500-gram pack of oatmeal costs only 40 cents at a discount store. Fill up your oatmeal stock regularly and avoid sugared ready-to-eat cereals instead.
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3. low nutrient density: lettuce
Salad should always be at the top of your shopping list. In no time at all, rocket, lamb’s lettuce or romaine lettuce becomes a low-calorie side dish for fried chicken breast or fish fillet. In addition, lettuce scores points above all with its low energy density, because it contains a lot of water and little fat, but the volume may well be large. In other words: you can fill your stomach with salad and still lose weight in the end.
Most types of lettuce (except iceberg lettuce, which is very low in nutrients) provide not only numerous vitamins, but also minerals and fibre.
4. Muscle food and slimming snack: eggs
You should always keep eggs in stock at home. These little all-rounders are not only incredibly versatile in the kitchen (fried eggs, scrambled eggs, omelettes etc.), but above all a top source of protein. No other food contains so much high-quality protein! Eggs have a biological value of 100, which means that the proteins can be optimally (i.e. 100 percent) utilized by your body. Your muscles need protein not only to grow, but also to repair micro injuries in your muscles.
Eggs are always good: whether hard-boiled for breakfast or for dinner as fried or scrambled eggs © Foxys Forest Manufacture / Shutterstock.com
And that’s not all: eggs also make it easier for you to lose weight, because protein is satiating for a long time. And those who are full for longer eat less, which has a positive effect on your calorie account at the end of the day.
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By the way: The egg yolk actually contains much more “protein” than the protein in the egg itself. However, the yolk contains more fat and many more calories, but the combination of protein and yolk is optimal. It is best to always boil a few eggs in advance so that you always have a healthy protein snack in the fridge to hand.
5. protein guarantor from the sea: canned tuna
Tinned tuna is the perfect food for stockpiling. It has a long shelf life and takes up hardly any space in the kitchen cupboard. Tuna scores nutritionally above all with its high protein content. This averages 25 grams per 100 grams. The protein-rich sea creature is also particularly rich in omega-3 fatty acids.
Tuna is the perfect “food” for your muscles © OoddySmile-Studio / Shutterstock.com
These healthy, polyunsaturated fats are vital for your body, so we need to take them in with food every day. They not only protect us from cardiovascular diseases and have a positive effect on brain performance, but also help in protein synthesis.
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Tuna is also low in calories and does not need to be processed or prepared in a great way if you want to use it in a dish. Prefer the variants “in water” or “in its own juice”, which are lower in calories and fat than “tuna in oil”.
6. low in calories and fat, high in protein: low-fat curd
Low-fat curd cheese should have a regular place in your refrigerator. Why? The dairy product is very high in protein, but has very little fat and few calories. Check out the nutritional values: 100 grams of low-fat quark provides a full 13 grams of protein at only 71 kcal, less than 1 gram of fat and only 3 grams of carbs – a top nutritional combination. Plus: Low-fat curd cheese is unbeatably cheap!
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The only drawback is that the low-fat curd cheese is unfortunately a little bland on its own. It tastes better together with nuts, berries or in the savoury version with herbs. This makes it a sweet snack or a delicious dip with potatoes and vegetables.
7. brain booster and pre-workout snack: nuts
Whether before the workout, on the couch or in the office: nuts should always be within reach. A handful – i.e. about 25 to 30 grams per day – is ideal. And although they have quite a lot of calories and fat, nuts are even allowed when losing weight, because nobody believes the “fat makes fat” fairy tale nowadays. More than half of the fatty acids contained in nuts are polyunsaturated and therefore vital for us as they protect the brain and nerves.
In addition, nuts provide us with satiating fibre, lots of vegetable protein, as well as vitamins, such as B vitamins and vitamin E and minerals.
A handful of nuts every day are super healthy © id art / Shutterstock.com
Tip: Nuts can not only be snacked, but also used to refine many dishes, such as salads and soups. Nuts also give Asian and Indian dishes more bite.
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8. all-rounder for all cases: Tinned tomatoes
Whether pureed, peeled or chopped: canned tomatoes are not only super convenient, but also healthy. For these tomato products, the tomatoes usually ripen a little longer and are processed directly after harvesting, which makes them particularly aromatic and tasty. Tinned tomatoes are – just like fresh tomatoes – low in calories and fat. So instead of resorting to ready-made tomato sauces with numerous additives, the next time you make your pasta or pizza sauce, simply make it yourself.
So for the “pasta emergency” you should always have a few cans in your cupboard.
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9. low-fructose fruit: Berries
Fruit is healthy, clearly so far. But many types of fruit contain a lot of (fruit) sugar. This provides quick energy, but then gives your blood sugar level an up and down. That’s why you should exchange fruit rich in fructose such as grapes and bananas for berries more often. Blueberries, raspberries etc. have a low glycemic index. This means that the sugar is only slowly released into the blood, so that your blood sugar level remains relatively constant – so ravenous appetite has no chance.
Whether frozen or fresh: berries should be on your menu regularly © Luna Vandoorne / Shutterstock.com
Berries are out of season? In this case, do not use imported goods, but rather the frozen version. Freshly picked frozen berries are just as healthy as fresh produce. Fresh berries only last a few days in the refrigerator anyway, the TK -berries, on the other hand, should always be kept in stock in the freezer, for example for smoothies or Nicecream .
10. canned or dried product: pulses
Chick peas, kidney beans & Co. from the tin are felt to be eternally durable and therefore ideal for bunkering them in large quantities at home. They are very high in protein and an important source of protein for vegetarians and vegans. Pulses are well suited as a side dish with meat (green beans) or as a garnish in stews.
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Of course you can also buy beans or lentils in dried form. However, you cannot use them spontaneously, as you will have to soak them for hours first. Exception: red lentils – they are cooked in no time. As they decompose easily, they are particularly suitable for stews and curry dishes.
Conclusion: These foods should not be missing on your shopping list
Our examples show: It is worth buying certain foods in stock and storing them in a (deep) freezer or storage cabinet. If hunger gets the better of you, you will be well prepared to avoid making mistakes and frustrating purchases in the supermarket in the evening. Because you already have everything you need for a healthy meal at home.