Shopping guide
The best fitness products at Migros & Coop
No specialty stores needed. Migros and Coop have everything you need for your fitness nutrition. Here's my tried and tested selection.
Protein sources
Migros Fitness Quark
200g: 24g prot, 8g carbs, 0.5g fat — 140 kcal
Coop Protein Pudding
200g: 20g prot, 16g carbs, 3g fat — 170 kcal
Optigal Chicken Breast
100g: 31g prot, 0g carbs, 3.6g fat — 165 kcal
Coop Natural Skyr
150g: 16g prot, 6g carbs, 0.3g fat — 90 kcal
Swiss Free-Range Eggs (10)
1 egg: 6g prot, 0.6g carbs, 5g fat — 70 kcal
Coop Canned Tuna
100g: 26g prot, 0g carbs, 1g fat — 115 kcal
Healthy snacks
Migros Fitness Protein Bar
1 bar: 20g prot, 18g carbs, 7g fat — 210 kcal
Coop Rice Cakes
1 cake: 1g prot, 8g carbs, 0.3g fat — 35 kcal
Migros Bio Mixed Nuts
30g: 5g prot, 3g carbs, 16g fat — 185 kcal (healthy fats)
Coop Qualité 85% Dark Chocolate
20g (2 squares): 2g prot, 6g carbs, 8g fat — 110 kcal
Meal prep essentials
Migros Bio Quinoa
100g cooked: 4g prot, 21g carbs, 2g fat — 120 kcal
Coop Sweet Potatoes
100g: 1.6g prot, 20g carbs, 0.1g fat — 86 kcal
Migros Broccoli (fresh or frozen)
100g: 2.8g prot, 7g carbs, 0.4g fat — 34 kcal
Coop Brown Rice
100g cooked: 2.6g prot, 23g carbs, 0.9g fat — 112 kcal
Migros Rolled Oats
40g: 5g prot, 26g carbs, 3g fat — 150 kcal
Coop Frozen Berries
100g: 1g prot, 10g carbs, 0.5g fat — 45 kcal
Migros Extra Virgin Olive Oil
1 tbsp (15ml): 0g prot, 0g carbs, 14g fat — 120 kcal
Coop Lentils (dried or canned)
100g cooked: 9g prot, 20g carbs, 0.4g fat — 116 kcal
Typical weekly shopping list
- 500g chicken or turkey breast
- 1 pack of quark/skyr (x3)
- 10 free-range eggs
- Fresh vegetables: broccoli, zucchini, spinach
- Starches: quinoa or brown rice (500g)
- Rolled oats (500g)
- Fruits: bananas, berries (fresh or frozen)
- Snacks: rice cakes, protein bars (x3)
Frequently Asked Questions
Migros or Coop: which is better for fitness?
Both are comparable overall. Migros has a dedicated 'Fitness' range (quark, bars) with good value for money. Coop offers excellent organic products and often has better deals on fresh proteins. Ideally? Combine both.
How much does a fitness diet cost per week in Switzerland?
Budget between 80 and 120 CHF per week per person, buying mainly at Migros/Coop. Sunday meal prep reduces costs by avoiding takeout (saving 10-15 CHF per day).
Are 'fitness' products really better?
Not always. Some products labeled 'fitness' or 'high protein' contain a lot of added sugar. Always read the label: check the protein-to-sugar ratio. A good protein product has at least 2x more protein than sugar.
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