Always having access to good, nutritious food is a good prerequisite for you to succeed with a healthy lifestyle. It is best to eliminate foods that you know make you feel bad so that you make it easier for yourself if you get a craving.
Here we suggest a variety of foods that can be good to have at home, both now during the program but also after the program ends as a way to continue your healthy lifestyle.
You will receive recipe suggestions for each week from us, but you will always be able to adapt and vary exactly which ingredients you use. Feel free to use things that you have at home, adapt according to season, preference and taste. But always try to stick to a similar ingredient, i.e. replace protein with protein, vegetable with vegetable, etc.
Protein
MEAT, POULTRY AND EGGS
Are completely superior sources of both nutrition and satiety. So whether you want to lose weight or build muscle, you should make sure you are getting both sufficient quantity and good quality ingredients. Don't eat too much processed meat, and if you do, choose the one with the fewest additives and the highest meat percentage.
FISH AND SHELLFISH
It is important that we get the essential omega-3 fatty acids EPA and DHA, which are mainly found in oily fish and shellfish. It is best to eat fish in some form at least once a week. For example, mackerel, wild-caught pink salmon, herring, tuna, char, cod/other white fish, shrimp, etc.
PLANT-BASED PROTEIN
For those of you who eat vegetarian, we recommend legumes (beans, peas, lentils), sometimes natural Tempeh/Tofu, in combination with dairy products (e.g. different types of cheese) or eggs, to cover your protein needs. Avoid soybeans (tofu is ok) and vegetarian ready-made food alternatives.
DAIRY PRODUCTS
Dairy products can provide some protein and good fats, along with other nutrients. Be aware of how things like cheese, Greek yogurt, cottage cheese, cream, etc. work for your body, as we are all quite different here. Always choose full-fat dairy products, as little processed as possible.
Fruit and vegetables
LEAF VEGETABLES
such as spinach, arugula, romaine lettuce, iceberg lettuce are very good alternatives. These vegetables contain little energy, but a lot of fiber and water, and are very filling.
CRUCIFLOWER PLANTS
Vegetables like broccoli, cabbage, kale, red cabbage, Brussels sprouts, and cauliflower are great to include in your diet if you want to maximize satiety while keeping your energy levels low. They're also very affordable, especially when in season.
COLORFUL VEGETABLES
like tomatoes, eggplant, peppers and more contain lots of vitamins, minerals, and fiber.
ONIONS IN ALL FORMS
Onions are prebiotic and promote beneficial gut bacteria. They can support cardiovascular health, lower blood sugar and cholesterol, and have anti-inflammatory and blood-thinning properties.
ROOTS
such as beetroot, celeriac, carrot, parsnip, swede are climate-smart, nutritious and good sources of carbohydrates. Also sweet potatoes and sometimes potatoes in smaller quantities (these 2 have a slightly higher percentage of carbohydrates - be careful if you have a sweet tooth).
BERRIES AND FRUIT
are nature's sweets. Berries such as blueberries and raspberries are preferable from a nutritional perspective as they do not contain a lot of sugar.
Pantry and fat
NATURAL PROTEIN POWDER
Some recipes include protein powder, and we recommend that you choose a powder that is as pure as possible, without additives, flavors, or sweeteners. Feel free to use Clean Collagen from Nyttoteket, or a natural whey protein (milk protein).
HEALTHY FOOD FAT
Choose cold-pressed olive oil or stable fats like coconut oil, butter, olive oil, ghee, tallow and lard - these fats are best for frying!
OTHER USEFUL FAT SOURCES
In addition to the fats above, avocados, coconut milk, nuts, seeds (including nut butters such as almond/cashew butter/tahini) are nutritious and satiating sources of fat that are good to have at home.
SPICES
Food without spices is like love without kisses. Pick and choose from the spice rack and dare to try something new.
CANNED FOOD
Crushed tomatoes, mackerel in tomato sauce, artichoke, tomato puree, tuna in water.
TASTEERS
Vinegar in various forms, Dijon mustard, gluten-free soy sauce, sesame oil, harissa, tapenade, pesto in olive oil, unsweetened ketchup, unsweetened mustard, chili sauce, etc.
