STOCK UP YOUR STORES FOR EASY MEALS

If you have the right foods to hand, you’re much less likely to get tempted or side-tracked by unhealthy ones. This list below is intended as a guide – please don’t feel that you have to go out and buy every item on it. Start with the items you think you’re likely to eat.

OILS & VINEGARS

Extra-virgin olive oil, or the least refined oil you can afford Cold-pressed rapeseed (for high-temperature frying)

Coconut oil

Cider vinegar Balsamic vinegar

CANNED

Tomatoes Chickpeas

Coconut milk Beans (kidney, mixed beans, haricot, butter beans, black beans, Puy lentils) Fish (tuna, sardines, salmon, mackerel, anchovies)

DRIED

Stock cubes Wholemeal flour Baking powder Wholegrains

Oats Brown/red/black or wild rice

Pearl barley

Quinoa

Puy lentils, red lentils

JARS & BOTTLES

Red peppers Piquant peppadew peppers

Capers

Jalapenos

Stem ginger in syrup

HERBS & SPICES

Oregano or mixed herbs Thyme

Medium curry powder

Cumin seeds Ground turmeric Smoked paprika Black pepper Chilli flakes

Sea salt

NUTS & SEEDS

Mixed unsalted nuts Ground almonds Flaked almonds Cashews

Walnuts

Pecans

Mixed seeds

FLAVOURINGS, SAUCES & PASTES

Harissa paste Pesto

Thai red or green curry paste

Medium curry paste Dark soy sauce Tomato purée

Plum sauce

Soy or tamari sauce Hoisin sauce

Miso paste

FROZEN

Chicken breasts Prawns

Spinach

Peas

Edamame Mixed veg Raspberries, mixed berries Broccoli Cauliflower

FRIDGE

Eggs

Full-fat live Greek yoghurt

Cheese (mature Cheddar, goat’s cheese, feta, Parmesan, halloumi)

Leafy greens and salad

Fresh garlic

Fresh ginger Parsley

Coriander

Cooked chicken Chorizo

Bacon

Smoked mackerel

Lemons and limes Full-fat mayo Mustard Sauerkraut

SWEET THINGS

Soft pitted dates Maple syrup Vanilla extract Dark plain chocolate (ideally 85 per cent cocoa)