{"id":6129,"date":"2025-03-26T13:35:46","date_gmt":"2025-03-26T12:35:46","guid":{"rendered":"https:\/\/touch-bay.media\/?p=6129"},"modified":"2025-04-01T17:32:55","modified_gmt":"2025-04-01T15:32:55","slug":"shopping-list","status":"publish","type":"post","link":"https:\/\/touch-bay.media\/en\/shopping-list\/","title":{"rendered":"Shopping list"},"content":{"rendered":"

Here is a list of 20 foods that an athlete should always have on hand for a healthy and balanced diet. They cover important nutrients and are versatile:<\/strong><\/h4>\n
    \n
  1. Oatmeal – Perfect for breakfast, snacks or as a base for energy balls.<\/li>\n
  2. Quinoa – A plant-based source of protein and an ideal accompaniment to many dishes.<\/li>\n
  3. Eggs – Versatile, high in protein and ideal for breakfast, lunch or snacks.<\/li>\n
  4. Chicken breast or turkey fillet – Lean meat with high-quality protein.<\/li>\n
  5. Salmon or other oily fish – Rich in omega-3 fatty acids, good for regeneration.<\/li>\n
  6. Tofu or tempeh – Plant-based sources of protein, ideal for vegans and vegetarians.<\/li>\n
  7. Pulses (e.g. lentils, chickpeas, black beans) – Good sources of protein and fibre.<\/li>\n
  8. Wholemeal products (e.g. wholemeal rice, wholemeal bread, wholemeal pasta) – Complex carbohydrates for long-lasting energy.<\/li>\n
  9. Nuts and seeds (e.g. almonds, walnuts, chia seeds, linseed) – Healthy fats and valuable micronutrients.<\/li>\n
  10. Greek yoghurt or plant-based alternatives – High in protein and ideal for snacks or desserts.<\/li>\n
  11. Bananas – A quick source of energy before or after training.<\/li>\n
  12. Berries (e.g. blueberries, raspberries, strawberries) – Rich in antioxidants and vitamins.<\/li>\n
  13. Avocados – A good source of healthy fats and versatile.<\/li>\n
  14. Sweet potatoes – Rich in carbohydrates and fibre, ideal for main dishes.<\/li>\n
  15. Spinach or kale – Rich in iron and vitamins, good for smoothies or as a side dish.<\/li>\n
  16. Broccoli or cauliflower – Versatile, nutrient-rich vegetables.<\/li>\n
  17. Tomatoes (fresh or tinned) – Base for sauces, curries or soups.<\/li>\n
  18. Coconut milk or almond milk – Versatile alternatives to cow’s milk, ideal for shakes or curries.<\/li>\n
  19. Peanut or almond butter – Good source of fat and delicious on bread or in a smoothie.<\/li>\n
  20. Herbs and spices (e.g. turmeric, cinnamon, paprika, basil) – For flavour and additional health benefits.<\/li>\n<\/ol>\n

    These foods are not only nutritious, but also practical and versatile, making them easy to incorporate into different meals.<\/h3>\n<\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":4781,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[94,95],"tags":[],"class_list":["post-6129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes-en","category-shopping-list-en"],"_links":{"self":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/6129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/comments?post=6129"}],"version-history":[{"count":0,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/posts\/6129\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/media\/4781"}],"wp:attachment":[{"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/media?parent=6129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/categories?post=6129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/touch-bay.media\/en\/wp-json\/wp\/v2\/tags?post=6129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}