The “I wanna eat like an athlete and be healthy without cooking” starter guide

Posted 28 Apr 2022

One skill you should learn as a foundation for your health and performance is basic food preparation. There is no way around it. Eat out or order takeaways regularly, and you’re likely going to be compromising on food quality and quantity in addition to burning a great big hole in your pocket!

Having said this, we totally get that the modern world is fast-paced and full-on. Sometimes you will literally not have the capacity or desire to spend an hour + in the kitchen after a long day working and training.

Guess what – That is totally fine! Sometimes those periods will last for weeks or months, and sometimes it may be sporadic days. The good news is that the modern world is geared for it. We just need to be intelligent with our food and product choices.

Check out this quick guide we’ve put together for foods that require zero cooking but will keep you on track with your health and performance goals.

Focus on protein

  • Pre-cooked, store-bought chicken thighs and drumsticks
  • Additive-free cooked chicken breast
  • Tinned sardines
  • Smoked salmon or other cooked smoked fish
  • Low fat skyr style yoghurt
  • Cooked and peeled prawns  
  • Additive-free turkey breast
  • Roam bars
  • Gouda, swiss, cheddar, feta or Emmental cheese
  • Protein powders
  • Boiled eggs – store-bought

All of these options are minimally processed. Some are higher fat, some are leaner. There is incredible variety here giving a good weighting of amino acids and essential fatty acids.

Smart carbohydrate & fibre

  • Whole Grain bagels & bread
  • Pre Packaged and cooked rice and other grain sachets
  • Fruit – Apples, Bananas, berries
  • Just add water oat sachets
  • Dried fruits – Apricots, mango, raisins
  • Pre chopped salad bags
  • Frozen veg
  • Kimchi and sauerkraut

All of these options are minimally processed, high in fibre and have an abundance of vitamins and minerals.

Healthy fats

  • Cold-pressed oils for salad dressings
  • Olives
  • Raw nuts, seeds and nut butter
  • Avocado’s 
  • + many of the items in the protein section offer a source of fat also

All of these items are minimally processed and offer a mix of monounsaturated and poly-unsaturated fatty acids.

So there you have it, an abundance of variety with little to no food prep required. Whilst we encourage you to prep your meals and food where possible, this is your go-to shopping list for those occasions or periods where you can’t.


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