Most weeks the hardest part of eating well is not the cooking. It is standing in the supermarket at 5pm with no list, buying the same things you always buy, and getting home to a fridge that does not make a single meal.
So I went through every recipe in the app, more than 300 of them, and counted what actually goes into them. This is that list, aisle by aisle. If these things are in your kitchen, most of my recipes are already half done.
Why a short list works better than a long one
A handful of ingredients do most of the work. High protein Greek yoghurt is in 137 of my recipes, which is more than 4 in every 10. Eggs and avocado oil are in 86 and 91. Chicken breast is in 80. When the same reliable staples keep coming back, you buy less, waste less, and you are never more than one or two fresh things away from dinner.
The number next to each item is how many of my recipes use it. Start at the top of each aisle and work down.
The fridge
| Item | Recipes |
|---|---|
| High protein Greek yoghurt | 137 |
| Eggs | 86 |
| Low fat cottage cheese | 50 |
| Cheddar | 45 |
| Unsweetened almond milk | 42 |
| Light cream cheese | 23 |
| Parmesan | 22 |
| Mozzarella | 17 |
| Shortcut bacon | 16 |
| Reduced fat feta | 11 |
If you only change one thing in your trolley, make it the Greek yoghurt. It goes into breakfasts, dressings, sauces and desserts, and it adds protein to all of them.
Meat and seafood
| Item | Recipes |
|---|---|
| Chicken breast | 80 |
| 5% beef mince | 44 |
| Prawns | 15 |
| Salmon | 13 |
| Tuna in springwater (tins) | 12 |
| Chicken mince | 11 |
| Lean steak | 11 |
Fruit and veg
| Item | Recipes |
|---|---|
| Garlic | 78 |
| Brown onions | 58 |
| Red onions | 57 |
| Red capsicum | 56 |
| Cucumber | 43 |
| Cherry tomatoes | 40 |
| Avocado | 37 |
| Limes | 31 |
| Lemons | 30 |
| Carrots | 29 |
| Spring onions | 28 |
| Coriander | 25 |
| Baby spinach | 24 |
| Bananas | 24 |
| Ginger | 20 |
| Zucchini | 16 |
The pantry
| Item | Recipes |
|---|---|
| Vanilla protein powder | 49 |
| Chicken stock or broth | 33 |
| Rice | 30 |
| Maple syrup | 27 |
| Chia seeds | 26 |
| Honey | 24 |
| Tomato paste | 22 |
| High protein low carb wraps | 20 |
| Rolled oats | 19 |
| Cornflour | 18 |
| Passata (I use Mutti) | 17 |
| Corn kernels | 17 |
| Black beans | 14 |
| Chocolate protein powder | 13 |
| Cocoa powder | 13 |
Protein powder is not just for shakes. Vanilla protein powder turns up in 49 of my recipes, mostly overnight oats, baked oats, pancakes and treats, because it lifts the protein without changing the dish.
The flavour shelf
This is where boring food gets fixed. Oils, sauces and spices cost very little per meal and they are the difference between plain chicken and something you actually look forward to.
| Item | Recipes |
|---|---|
| Avocado oil | 91 |
| Garlic powder | 49 |
| Paprika | 45 |
| Soy sauce | 36 |
| Onion powder | 28 |
| Olive oil | 26 |
| Sriracha | 23 |
| Sesame oil | 21 |
| Cinnamon | 16 |
| Dijon mustard | 13 |
| Sweet chilli sauce | 12 |
| Rice wine vinegar | 12 |
| Dried oregano | 12 |
| Cumin | 11 |
| Taco seasoning | 10 |
| Smoked paprika | 9 |
The freezer
| Item | Recipes |
|---|---|
| Edamame | 27 |
| Raspberries | 13 |
| Blueberries | 10 |
| Mixed berries | 7 |
Frozen is not second best. Frozen berries are picked ripe, they do not go mouldy in the fridge, and they are what make overnight oats and protein bowls work on a Tuesday.
The short version
- Keep high protein Greek yoghurt, eggs and chicken breast on hand every week.
- Stock the flavour shelf once and it lasts for months.
- Buy fresh veg for the recipes you have planned, not for the person you hope to be by Friday.
- Lean on the freezer for berries and edamame so nothing goes to waste.
Questions people ask
Do I need all of this to start?
No. Start with the fridge and the flavour shelf, then add the rest as the recipes you choose call for it. Most people already have half of this list.
Does the brand matter?
For most things, no. Where it matters most is the yoghurt: look for a high protein Greek yoghurt rather than a regular one, because that is where the protein in so many of my recipes comes from.
Can I swap avocado oil for something else?
Yes. Olive oil works in almost every recipe that uses avocado oil. Use the same amount.
Where to from here
Every recipe on this list is in the app, with the macros already worked out and a shopping list that builds itself from the meals you pick.