Here is a list of 20 foods that an athlete should always have on hand for a healthy and balanced diet. They cover important nutrients and are versatile:

1. Oatmeal – Perfect for breakfast, snacks or as a base for energy balls.
2. Quinoa – A plant-based source of protein and an ideal accompaniment to many dishes.
3. Eggs – Versatile, high in protein and ideal for breakfast, lunch or snacks.
4. Chicken breast or turkey fillet – Lean meat with high-quality protein.
5. Salmon or other oily fish – Rich in omega-3 fatty acids, good for regeneration.
6. Tofu or tempeh – Plant-based sources of protein, ideal for vegans and vegetarians.
7. Pulses (e.g. lentils, chickpeas, black beans) – Good sources of protein and fibre.
8. Wholemeal products (e.g. wholemeal rice, wholemeal bread, wholemeal pasta) – Complex carbohydrates for long-lasting energy.
9. Nuts and seeds (e.g. almonds, walnuts, chia seeds, linseed) – Healthy fats and valuable micronutrients.
10. Greek yoghurt or plant-based alternatives – High in protein and ideal for snacks or desserts.
11. Bananas – A quick source of energy before or after training.
12. Berries (e.g. blueberries, raspberries, strawberries) – Rich in antioxidants and vitamins.
13. Avocados – A good source of healthy fats and versatile.
14. Sweet potatoes – Rich in carbohydrates and fibre, ideal for main dishes.
15. Spinach or kale – Rich in iron and vitamins, good for smoothies or as a side dish.
16. Broccoli or cauliflower – Versatile, nutrient-rich vegetables.
17. Tomatoes (fresh or tinned) – Base for sauces, curries or soups.
18. Coconut milk or almond milk – Versatile alternatives to cow’s milk, ideal for shakes or curries.
19. Peanut or almond butter – Good source of fat and delicious on bread or in a smoothie.
20. Herbs and spices (e.g. turmeric, cinnamon, paprika, basil) – For flavour and additional health benefits.

These foods are not only nutritious, but also practical and versatile, making them easy to incorporate into different meals.