Cheap healthy food: 7 store cupboard essentials for runners

The term ‘superfood’ has been around for some time. It refers to those foods that are extremely high in a particular nutrient, which is thought to have a benefit to health and performance. But you will often be hard-pressed to find research that shows that one food item has the ability to transform your health. In addition, labelling something ‘super’ creates a halo effect and leads to a false promise that if you eat these foods it somehow eliminates the risk of illness and protects you from other harmful lifestyle choices, such as smoking.

Because of this, we can fall into the trap of believing that we have to buy food with hefty price tags in order to have a superior diet. While I don’t believe in ‘one food to cure all ills’, by making some savvy choices and combining a diet high in nutrient-dense foods you can support your health and running performance.

Here are my go-to everyday foods that create simple, tasty and nutritious meals – without breaking the bank.

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7 cheap and healthy store cupboard foods that every runner should have stocked in their kitchen

1. Eggs

Eggs really make a punch when it comes to nutritional value – two medium eggs provide you with around 12g of protein, 100% of your daily requirement of Vitamin B12, essential for the formation of red blood cells, as well as being packed with selenium, a powerful antioxidant. A lot of people still avoid eggs due to the concern over cholesterol but a medium egg only contains 4.6g of fat, of which only 1.3g comes from saturated fat.

2. Greek yoghurt

I’m a fan of yoghurt as a recovery option but I particularly favour the Greek-style variety due to its very high protein content. Most natural Greek yoghurt provides 10g of protein per 100g, which is double the amount found in standard yoghurts. Protein is an important nutrient required in the recovery process in order to repair and rebuild muscles.

3. Oats

We’ve been told time and again how porridge is a nutritious start to the day. It is low in fat, high in soluble fibre and also a great source of complex carbohydrates. This means that it releases energy slowly throughout the day, preventing blood sugar fluctuations or energy crashes.

4. Frozen fruit and veg

We know that fruit and vegetables are integral for optimal health. While they are high in micronutrients, these have key roles to play as antioxidants, vitamins and minerals are involved in biological processes at a cellular level. What some people might not appreciate is that frozen fruit and vegetables are cheaper, more convenient and equally nutrient-dense.

5. Milk

Milk is the ideal choice for post-run recovery. The lactose and whey protein are not only easily digestible but also hit that ideal carbs-to-protein ratio of 3:1 required for replenishing glycogen stores and repairing muscle breakdown.

6. Tinned fish

Current nutritional guidelines encourage the consumption of oily fish at least once a week to ensure that you are getting sufficient omega-3 fatty acids, in particular, DHA, which is associated with maintaining brain health. When also combined with EPA, you get anti-inflammatory benefits. Tinned oily fish such as salmon, mackerel and sardines are nutritionally dense, versatile and more budget-friendly.

7. Tinned pulses

The humble baked bean, when served on wholegrain toast and topped with cheese makes a great recovery option. But chickpeas, black beans, kidney beans and lentils are an important addition to your store cupboard. They’re high in soluble fibre, a great source of plant-based protein and can be added to casseroles, curries and soups to help bulk a meal out while providing a great source of B vitamins and iron. My favourite go-to meal is a chickpea and vegetable curry served with rice.

A few others I would add to this list include: