Know whatto buy

Fresh produce

• 

  Apple

  52 kcal · 0.3 g protein per 100 g

  Look for: Any crisp eating apple. Wash it and cut out the core.

  Good to know: Apples float: about a quarter of an apple is air.

  Used in: Apple-cinnamon yogurt bowl, Warm apple-cinnamon oats, Beetroot-lentil crunch bowl (Starter Kit), Mild curry chicken pita plate (Small Kitchen Big Lunch)

• 

  Avocado

  160 kcal · 2 g protein per 100 g

  Look for: Ripe ones give a little when you press gently. Hard ones ripen on the counter in a few days.

  Good to know: Avocados only ripen after they're picked.

  Used in: Avocado-tomato sandwich, Black-bean sweetcorn salad

• 

  Banana

  89 kcal · 1.1 g protein per 100 g

  Look for: Slightly green if you'll eat them later in the week, yellow for now.

  Good to know: Botanically, a banana is a berry.

  Used in: Banana-peanut overnight oats, Cocoa-banana yogurt crunch (Starter Kit)

• 

  Fresh basil

  23 kcal · 3.2 g protein per 100 g

  Look for: A small pack or a pot. Keep the leaves dry until you use them.

  Good to know: Sweet basil and holy basil are different plants.

  Used in: Mozzarella-tomato sandwich (Starter Kit)

• 

  Shredded carrot

  41 kcal · 0.9 g protein per 100 g

  Look for: A bag of plain, ready-to-eat shredded carrot, no dressing.

  Good to know: The first carrots were purple and yellow. Orange came later.

  Used in: Hummus crunch wrap, Peanut-carrot crunch wrap (Starter Kit), Lemon crunch tuna pocket (Small Kitchen Big Lunch), Chicken Caesar crunch wrap (Small Kitchen Big Lunch)

• 

  Cucumber

  15 kcal · 0.7 g protein per 100 g

  Look for: Firm, dark green, no soft spots. Wash it before you cut it.

  Good to know: A cucumber is about 95% water.

  Used in: Lemon chickpea crunch bowl, Hummus crunch wrap, Savory cottage-cheese plate (Starter Kit), Smoky white-bean pita (Starter Kit) and 6 more

• 

  Romaine lettuce

  17 kcal · 1.2 g protein per 100 g

  Look for: Ready-to-eat washed leaves, or a head you wash and dry yourself.

  Good to know: People were growing lettuce in ancient Egypt.

  Used in: Chicken Caesar crunch wrap (Small Kitchen Big Lunch)

• 

  Plain slaw mix

  25 kcal · 1.3 g protein per 100 g

  Look for: Shredded cabbage and carrot with no dressing. It's usually beside the bagged salads.

  Good to know: Slaw mix means no chopping: the cabbage and carrot come ready-shredded.

  Used in: Peanut crunch edamame lunch (Small Kitchen Big Lunch)

• 

  Baby spinach

  23 kcal · 2.9 g protein per 100 g

  Look for: A bag that says ready-to-eat or pre-washed.

  Good to know: Spinach shrinks to a fraction of its size when it's heated.

  Used in: Lemon chickpea crunch bowl, Hummus crunch wrap, Avocado-tomato sandwich, Peanut-carrot crunch wrap (Starter Kit) and 3 more

• 

  Tomato

  18 kcal · 0.9 g protein per 100 g

  Look for: Firm but not hard. Keep it on the counter, not in the fridge, until it's ripe.

  Good to know: Tomatoes were once called 'love apples'.

  Used in: Lemon chickpea crunch bowl, Savory cottage-cheese plate (Starter Kit), Avocado-tomato sandwich, Mozzarella-tomato sandwich (Starter Kit) and 4 more

Also in this aisle

• Celery

  14 kcal · 0.7 g protein per 100 g

  Look for: Firm, crisp stalks. Wash before cutting.

  Good to know: Celery is mostly water, so it adds crunch for very few calories.

  Used in: Mild curry chicken pita plate (Small Kitchen Big Lunch)

• Sweet potato

  86 kcal · 1.6 g protein per 100 g

  Look for: One medium potato, about 250 g, firm with no soft or dark spots. Never microwave it with foil.

  Good to know: Pierce the skin before microwaving so steam can escape.

  Used in: Loaded tuna sweet potato (Small Kitchen Big Lunch)

Dairy & chilled

• 

  Unsalted butter

  717 kcal · 0.9 g protein per 100 g

  Look for: Stick butter, not a low-fat tub spread. The wrapper has tablespoon marks.

  Good to know: Butter's yellow comes from beta-carotene in what the cows eat.

  Contains milk.

  Used in: Chocolate peanut-butter fridge squares (After-Class Treats), Small-batch crispy cereal squares (After-Class Treats)

• 

  Cottage cheese

  98 kcal · 11.1 g protein per 100 g

  Look for: Plain cottage cheese made with pasteurized milk.

  Good to know: Cottage cheese is fresh curds: the 'curds and whey' of the nursery rhyme.

  Contains milk.

  Used in: Savory cottage-cheese plate (Starter Kit)

• 

  Block cream cheese

  350 kcal · 6.2 g protein per 100 g

  Look for: Full-fat block, not the whipped spread. The foil has ounce marks.

  Good to know: American cream cheese dates back to 1870s New York.

  Contains milk.

  Used in: Lemon cheesecake cups (After-Class Treats)

• 

  Feta

  265 kcal · 14.2 g protein per 100 g

  Look for: Crumbled or block feta made with pasteurized milk.

  Good to know: Feta is stored in brine, which gives it its tang.

  Contains milk.

  Used in: Lemon lentil-feta bowl (Starter Kit), Lemon-spinach rice and feta (Starter Kit)

• 

  Plain Greek yogurt

  97 kcal · 9 g protein per 100 g

  Look for: Thick, plain and unsweetened. Whole milk is what the treats are written for.

  Good to know: Greek yogurt is strained, so it's thicker and has more protein per spoon.

  Contains milk.

  Used in: Lemon cheesecake cups (After-Class Treats), Lemon crunch tuna pocket (Small Kitchen Big Lunch), Mild curry chicken pita plate (Small Kitchen Big Lunch), Loaded tuna sweet potato (Small Kitchen Big Lunch)

• 

  Hummus

  237 kcal · 7.8 g protein per 100 g

  Look for: Ready-to-eat hummus from the chilled aisle.

  Good to know: Hummus is the Arabic word for chickpea.

  Contains sesame.

  Used in: Hummus crunch wrap, Sweetcorn hummus rice bowl (Starter Kit)

• 

  Milk

  61 kcal · 3.2 g protein per 100 g

  Look for: Pasteurized dairy milk. Keep it on a shelf, not in the fridge door, where it's warmer.

  Good to know: One US cup is about 240 ml.

  Contains milk.

  Used in: Banana-peanut overnight oats

• 

  Fresh mozzarella

  299 kcal · 22.2 g protein per 100 g

  Look for: Fresh mozzarella balls or slices made with pasteurized milk.

  Good to know: Traditional mozzarella was made from water buffalo milk.

  Contains milk.

  Used in: Mozzarella-tomato sandwich (Starter Kit)

• 

  Grated Parmesan

  420 kcal · 28.4 g protein per 100 g

  Look for: Grated Parmesan made with pasteurized milk.

  Good to know: Parmigiano-Reggiano is aged for at least 12 months.

  Contains milk.

  Used in: Chicken Caesar crunch wrap (Small Kitchen Big Lunch)

• 

  Plain yogurt

  61 kcal · 3.5 g protein per 100 g

  Look for: Plain, unsweetened yogurt. Single cups are easy to portion.

  Good to know: People have been making yogurt for thousands of years.

  Contains milk.

  Used in: Apple-cinnamon yogurt bowl, Cocoa-banana yogurt crunch (Starter Kit), Cucumber-dill white-bean bowl (Starter Kit), Pea-cheddar rice bowl

Also in this aisle

• Shredded cheddar

  403 kcal · 22.9 g protein per 100 g

  Look for: Ready-shredded, made with pasteurized milk.

  Good to know: Cheddar is named after a village in Somerset, England.

  Contains milk.

  Used in: Salsa bean rice bowl, Pea-cheddar rice bowl

Cans, jars & pouches

• 

  Canned black beans

  91 kcal · 6 g protein per 100 g

  Look for: Any canned black beans. Rinse and drain before measuring.

  Good to know: Black beans get their color from anthocyanins, the same pigments as blueberries.

  Used in: Black-bean sweetcorn salad, Salsa bean rice bowl

• 

  Ready-to-eat chicken pouch

  150 kcal · 26 g protein per 5 oz pouch

  Look for: Plain, fully cooked chicken you can eat cold, like a 5 oz pouch. Never raw chicken.

  Good to know: Pouch chicken is already cooked, so it goes straight into a cold lunch.

  Used in: Mild curry chicken pita plate (Small Kitchen Big Lunch), Chicken Caesar crunch wrap (Small Kitchen Big Lunch)

• 

  Canned chickpeas

  138 kcal · 7 g protein per 100 g

  Look for: Any canned chickpeas. Rinse and drain before measuring.

  Good to know: The liquid in the can, aquafaba, whips up like egg whites.

  Used in: Lemon chickpea crunch bowl

• 

  Canned sweet corn

  64 kcal · 2.2 g protein per 100 g

  Look for: Canned whole-kernel corn. Rinse and drain.

  Good to know: Corn is the seed of a grass, like wheat and rice.

  Used in: Black-bean sweetcorn salad, Salsa bean rice bowl, Sweetcorn hummus rice bowl (Starter Kit)

• 

  Canned lentils

  116 kcal · 9 g protein per 100 g

  Look for: Canned lentils, rinsed and drained.

  Good to know: Unlike most dried beans, dried lentils don't need soaking.

  Used in: Lemon lentil-feta bowl (Starter Kit), Beetroot-lentil crunch bowl (Starter Kit)

• 

  Canned peas

  71 kcal · 4.3 g protein per 100 g

  Look for: Canned green peas. Rinse and drain.

  Good to know: Peas were a dried field crop long before fresh garden peas caught on.

  Used in: Pea-cheddar rice bowl

• 

  Light tuna pouch

  70 kcal · 17 g protein per 2.6 oz pouch

  Look for: Plain light tuna in water, 2.6 oz pouch, beside the canned tuna. Don't microwave the pouch.

  Good to know: Canned light tuna is on the FDA's list of best choices for eating fish.

  Contains fish.

  Used in: Lemon crunch tuna pocket (Small Kitchen Big Lunch), Loaded tuna sweet potato (Small Kitchen Big Lunch)

• 

  Canned white beans

  114 kcal · 7.3 g protein per 100 g

  Look for: Canned cannellini (white kidney) beans. Rinse and drain.

  Good to know: Mashed white beans make sauces creamy without cream.

  Used in: Smoky white-bean pita (Starter Kit), Cucumber-dill white-bean bowl (Starter Kit), Tomato soup with white beans

Also in this aisle

• Cooked beets

  31 kcal · 0.9 g protein per 100 g

  Look for: Ready-cooked beets, vacuum-packed or canned, not raw beets.

  Good to know: Ready-cooked beets need no boiling: drain and slice.

  Used in: Beetroot-lentil crunch bowl (Starter Kit)

• Tomato salsa

  29 kcal · 1.5 g protein per 100 g

  Look for: A jar of ready-to-eat tomato salsa. Refrigerate it after opening.

  Good to know: Check the jar for how long it keeps once it's open.

  Used in: Salsa bean rice bowl

• Tomato soup cup

  130 kcal · 3 g protein per soup cup

  Look for: A ready-to-serve microwave cup, about 11 oz, not condensed soup.

  Good to know: Condensed soup needs water added; sipping cups are ready to heat.

  Used in: Tomato soup with white beans

Bread, grains & cereal

• 

  Wheat bread

  274 kcal · 10.7 g protein per 100 g

  Look for: Sliced wheat bread. Check the slice size on the label.

  Good to know: The first machine-sliced bread went on sale in 1928.

  Contains wheat.

  Used in: Avocado-tomato sandwich, Mozzarella-tomato sandwich (Starter Kit), Tomato soup with white beans

• 

  Brown rice & quinoa cup

  220 kcal · 5 g protein per 4.4 oz cup

  Look for: A ready-to-serve microwave cup, about 4.4 oz (125 g). Not dry rice.

  Good to know: Quinoa is a seed, though we cook and eat it like a grain.

  Used in: Peanut crunch edamame lunch (Small Kitchen Big Lunch)

• 

  Ready rice cup

  200 kcal · 4 g protein per 4.4 oz cup

  Look for: Plain ready-cooked white rice, a 4.4 oz (125 g) cup.

  Good to know: It's already cooked: you only heat it as the package says.

  Used in: Lemon-spinach rice and feta (Starter Kit), Salsa bean rice bowl, Pea-cheddar rice bowl, Sweetcorn hummus rice bowl (Starter Kit)

Also in this aisle

• Crispbread

  366 kcal · 7.9 g protein per 100 g

  Look for: Plain wheat or rye crispbread crackers.

  Good to know: Crispbread is dry and flat, so it keeps for months unopened.

  Contains wheat.

  Used in: Savory cottage-cheese plate (Starter Kit)

• Granola

  421 kcal · 10.6 g protein per 100 g

  Look for: Any ready-to-eat granola. Check the label: recipes vary a lot.

  Good to know: Many granolas contain nuts or wheat, so the label matters.

  Allergens vary by brand: check the label.

  Used in: Apple-cinnamon yogurt bowl

• Old-fashioned oats

  379 kcal · 13.2 g protein per 100 g

  Look for: Old-fashioned rolled oats (not steel-cut, not instant).

  Good to know: Rolled oats are steamed and pressed flat, so they soften overnight or cook in minutes.

  Used in: Banana-peanut overnight oats

• Pita (6 inch)

  275 kcal · 9.1 g protein per 100 g

  Look for: Ready-to-eat 6-inch wheat pita.

  Good to know: The pocket forms when steam puffs the dough in a very hot oven.

  Contains wheat.

  Used in: Smoky white-bean pita (Starter Kit)

• Large pocket pita

  275 kcal · 9.1 g protein per 100 g

  Look for: A large pita with a pocket, about 70 g. Not flatbread.

  Good to know: Cut it in half for two pockets.

  Contains wheat.

  Used in: Lemon crunch tuna pocket (Small Kitchen Big Lunch), Mild curry chicken pita plate (Small Kitchen Big Lunch)

• Crisp rice cereal

  383 kcal · 6.7 g protein per 100 g

  Look for: Plain crisp rice cereal. It's breakfast cereal, not raw rice.

  Good to know: Crisp rice cereal is cooked rice, dried and toasted until it puffs.

  Allergens vary by brand: check the label.

  Used in: Small-batch crispy cereal squares (After-Class Treats)

• Flour tortilla (10 inch)

  297 kcal · 8 g protein per 100 g

  Look for: Ready-to-eat 10-inch wheat tortillas.

  Good to know: NASA has sent tortillas to space because they don't make crumbs.

  Contains wheat.

  Used in: Hummus crunch wrap, Peanut-carrot crunch wrap (Starter Kit)

• Burrito tortilla (12 inch)

  297 kcal · 8 g protein per 100 g

  Look for: A large burrito-size tortilla, about 12 inches.

  Good to know: A 12-inch tortilla holds a lot more filling than a 10-inch one.

  Contains wheat.

  Used in: Chicken Caesar crunch wrap (Small Kitchen Big Lunch)

• Wheat flakes

  390 kcal · 10.2 g protein per 100 g

  Look for: Ready-to-eat wheat flake cereal.

  Good to know: Many wheat cereals are fortified: check the box for iron and B vitamins.

  Contains wheat.

  Used in: Cocoa-banana yogurt crunch (Starter Kit)

Frozen

Also in this aisle

• Frozen shelled edamame

  121 kcal · 11.9 g protein per 100 g

  Look for: Frozen edamame without pods. Cook it as the bag says, then measure.

  Good to know: Edamame are young soybeans, picked while still green.

  Contains soy.

  Used in: Peanut crunch edamame lunch (Small Kitchen Big Lunch)

Baking & sweets

• 

  Powdered sugar

  389 kcal · 0 g protein per 100 g

  Look for: Also called icing or confectioners' sugar.

  Good to know: It's finely ground sugar, usually with a little cornstarch so it doesn't clump.

  Used in: Chocolate peanut-butter fridge squares (After-Class Treats), Lemon cheesecake cups (After-Class Treats)

Also in this aisle

• Semisweet chocolate chips

  480 kcal · 4.2 g protein per 100 g

  Look for: Chocolate chips for melting, not cocoa powder.

  Good to know: Chips are made to hold their shape, so melt them in short bursts and stir.

  Allergens vary by brand: check the label.

  Used in: Chocolate peanut-butter fridge squares (After-Class Treats)

• Graham crackers

  430 kcal · 6.7 g protein per 100 g

  Look for: Plain graham crackers. Crush them in a closed bag.

  Good to know: Graham crackers are named after Sylvester Graham, a 1800s preacher.

  Contains wheat.

  Used in: Chocolate peanut-butter fridge squares (After-Class Treats), Lemon cheesecake cups (After-Class Treats)

• Mini marshmallows

  318 kcal · 1.8 g protein per 100 g

  Look for: Fresh, soft minis. Go by package weight: cup amounts vary.

  Good to know: Most marshmallows contain gelatin, which comes from animals.

  Used in: Small-batch crispy cereal squares (After-Class Treats)

• Microwave mug-cake mix

  360 kcal · 5 g protein per pouch, with its frosting

  Look for: A single-serving mix made for a microwave mug, like Betty Crocker Mug Treats.

  Good to know: Follow your package exactly: water, power and standing time differ by brand.

  Contains wheat. Check the label for others.

  Used in: Chocolate study-break mug cake (After-Class Treats)

Pantry, sauces & spices

• 

  Mild curry powder

  325 kcal · 14.3 g protein per 100 g

  Look for: A blend that says mild. Blends differ in heat.

  Good to know: Curry powder is a British invention, inspired by Indian spice mixes.

  Used in: Mild curry chicken pita plate (Small Kitchen Big Lunch)

• 

  Dijon mustard

  60 kcal · 3.7 g protein per 100 g

  Look for: Ready-made Dijon mustard.

  Good to know: Dijon mustard is named after the French city of Dijon.

  Used in: Lemon crunch tuna pocket (Small Kitchen Big Lunch)

• 

  Lemon juice

  22 kcal · 0.4 g protein per 100 g

  Look for: Bottled lemon juice, or a washed lemon.

  Good to know: One lemon gives about 3 tablespoons of juice.

  Used in: Lemon chickpea crunch bowl, Smoky white-bean pita (Starter Kit), Avocado-tomato sandwich, Lemon lentil-feta bowl (Starter Kit) and 8 more

• 

  Lime juice

  25 kcal · 0.4 g protein per 100 g

  Look for: Bottled lime juice, or a washed lime.

  Good to know: Sailors once carried limes and lemons to prevent scurvy.

  Used in: Peanut-carrot crunch wrap (Starter Kit), Black-bean sweetcorn salad, Peanut crunch edamame lunch (Small Kitchen Big Lunch)

• 

  Olive oil

  884 kcal · 0 g protein per 100 g

  Look for: Any olive oil.

  Good to know: Olive oil can turn cloudy or solid in the fridge. That's normal.

  Used in: Lemon chickpea crunch bowl, Savory cottage-cheese plate (Starter Kit), Smoky white-bean pita (Starter Kit), Mozzarella-tomato sandwich (Starter Kit) and 4 more

• 

  Smooth peanut butter

  598 kcal · 22.2 g protein per 100 g

  Look for: Creamy, no-stir peanut butter. Not powdered.

  Good to know: Peanuts are legumes, not true nuts.

  Contains peanuts.

  Used in: Banana-peanut overnight oats, Peanut-carrot crunch wrap (Starter Kit), Chocolate peanut-butter fridge squares (After-Class Treats), Peanut crunch edamame lunch (Small Kitchen Big Lunch)

• 

  Smoked paprika

  282 kcal · 14.1 g protein per 100 g

  Look for: Smoked paprika (the label says smoked).

  Good to know: Paprika is ground dried peppers; smoked paprika is dried over wood smoke.

  Used in: Smoky white-bean pita (Starter Kit)

Also in this aisle

• Black pepper

  251 kcal · 10.4 g protein per 100 g

  Look for: Ground black pepper.

  Good to know: Peppercorns are the dried fruit of a climbing vine.

  Used in: Loaded tuna sweet potato (Small Kitchen Big Lunch)

• Caesar dressing

  542 kcal · 2.2 g protein per 100 g

  Look for: Bottled Caesar dressing, not a homemade raw-egg dressing.

  Good to know: Caesar dressing often contains egg and anchovy: check the label.

  Contains egg, fish. Check the label for others.

  Used in: Chicken Caesar crunch wrap (Small Kitchen Big Lunch)

• Ground cinnamon

  247 kcal · 4 g protein per 100 g

  Look for: Ground cinnamon from the spice aisle.

  Good to know: Cinnamon is the dried inner bark of cinnamon trees.

  Used in: Banana-peanut overnight oats, Apple-cinnamon yogurt bowl, Warm apple-cinnamon oats

• Unsweetened cocoa

  228 kcal · 19.6 g protein per 100 g

  Look for: Unsweetened cocoa powder, not hot-chocolate mix.

  Good to know: Cocoa powder is chocolate with most of the cocoa butter pressed out.

  Used in: Cocoa-banana yogurt crunch (Starter Kit)

• Dried dill

  253 kcal · 20 g protein per 100 g

  Look for: Dried dill weed from the spice aisle.

  Good to know: 1 tsp of dried dill is roughly the flavor of 1 tbsp fresh.

  Used in: Cucumber-dill white-bean bowl (Starter Kit)

• Maple syrup

  260 kcal · 0 g protein per 100 g

  Look for: Pure maple syrup.

  Good to know: It takes about 40 litres of sap to make 1 litre of maple syrup.

  Used in: Cocoa-banana yogurt crunch (Starter Kit), Warm apple-cinnamon oats

• Raisins

  299 kcal · 3.3 g protein per 100 g

  Look for: Ready-to-eat raisins.

  Good to know: About 4 pounds of grapes make 1 pound of raisins.

  Used in: Mild curry chicken pita plate (Small Kitchen Big Lunch)

• Salt

  0 kcal · 0 g protein per 100 g

  Look for: Table salt.

  Good to know: A ¼ tsp of table salt has about 580 mg of sodium.

  Used in: Lemon chickpea crunch bowl

• Soy sauce

  53 kcal · 8.1 g protein per 100 g

  Look for: Regular soy sauce.

  Good to know: Traditional soy sauce ferments for months.

  Contains soy, wheat.

  Used in: Peanut crunch edamame lunch (Small Kitchen Big Lunch)