The world is full of dietary advice, unfortunately there is only a few that are addressed to us that exercise. If the goal is to get a strong, slim, fit and healthy body these are the must have ingredients to keep in our fridges or pantrys.

Get in shape with light quark.

It has a perfect creamy texture and is loaded with protein. It fits in homemade smoothies and can be mixed with for instance yoghurt. It’s also brilliant as a snack with some nuts and fruit. Do not be intimidated and think the light quark to be a ”lightweight product” - there are no strange additives in it, and the light version actually contains more protein than the usual full fat quark!

Canned fish contains good and healthy fat.

Cans with fish are an easy way to get some high-quality protein in to our system quickly. Choosing oily fish such as mackerel and sardines, we’ll also get the all-important and beneficial omega-3 fatty acids. Because the fish is canned it has preserved the delicate fats until the fish is out of the can so to speak. When we eat the bones of the sardines, they give us an excellent source of calcium.

Have nuts with us as a snack option.

Nuts are packed with good fats, protein and slow carbohydrates. It’s the best between meals snack there is so we better make sure that we keep some in our gym bags. If we do long and hard workout sessions eating nuts during and after exercise is an easy way to top up our energy supply. Different nuts have different health benefits: Walnuts are rich in omega -3, almonds and hazelnuts boosts metabolism, Brazil nuts are an excellent source of selenium and pistachios lowers cholesterol.

Reload with bananas.

Bananas are carbohydrates and they replenish glycogen stores after a long workout session. They also come with a smart packaging that makes them easy to carry and eat without any hassle and mess. Bananas also work well to replenish our energy whilst we’re doing a long training session. They are also rich in soluble fiber, which is good our for intestinal health and cholesterol levels. As if that is not enough bananas also happens to be rich in magnesium and even more so the essential mineral potassium which we are easily drained of when we sweat.

Protein powder saves us in times of need.

Protein powder is the perfect solution when we quickly and easily need to get some good protein into our system. Opt for whey-based protein that has the greatest and most positive effect on muscle building. Also be sure to choose a powder with low amounts of fat and carbohydrates, they usually cost a bit more than the powder mixed up with a lot of carbohydrates and fat - but it's worth the extra few dollars . With a pure protein powder, we can determine the protein content of our drinks from time to time, by mixing it with different kinds of liquids. Many protein powders unfortunately have a very sweet taste that comes from artificial sweeteners (I’m not keen on artificial sweeteners so I make sure that my protein powder is sweetened with stevia). Sweeteners can sometimes stimulate the appetite therefore it can be helpful to choose a powder with a less sweet taste.

Cottage cheese goes with everything.

Cottage cheese is easy to carry with us and can be flavored in lots of different ways, for example with berries, fruit, vegetables and olives. Cottage cheese is a great source of protein and can be a great addition to most meals.

Eat eggs as if it’s Easter all year long.

Eggs are such a good raw material that can be used in many different ways. Eggs are very filling and include protein, good fats, antioxidants, mineral selenium and vitamin D. Eggs also contain vitamin choline, which among other things is important for our liver health. Boiled eggs are excellent to bring with us and omelets are perfect for both breakfast and snacks.

I always make sure that my fridge and pantry are stocked up on these seven types of food. Proteins are also great for keeping us feeling full for longer. These foods are brilliant for everyday healthy cooking as well.