Stock Your Kitchen
Here are some healthy staples to keep in your kitchen for nights when time is tight. When you shop, think about the basic foods you need to Create a Healthy Plate which is: ½ non-starchy vegetables, ¼ lean protein, ¼ whole grains or starchy foods, and some fruit and/or dairy on the side.
Vegetables
Frozen vegetables – keep a few of your favorites in the freezer
Fresh vegetables – keep some basic salad ingredients like greens, a few tomatoes, a cucumber and a bell pepper
Reduced-sodium canned tomatoes are great for adding to pastas, casseroles and more
Other canned vegetables that you like such as artichoke hearts, roasted red peppers, etc.
Starchy Foods
Reduced-sodium canned beans – choose from black, kidney, navy, garbanzo and more
Quinoa, quick-cooking whole barley, whole grain pasta, whole wheat cous cous
Pre-cooked brown rice – all you need to do is heat it up in the microwave
Whole wheat tortillas or corn tortillas
Protein Foods
Rotisserie chicken – use it throughout the week in salads, pastas, sandwiches or tacos
Frozen fish filets
Frozen chicken breasts
Eggs
Fruit
Fresh fruit makes a good side at dinner, or even a dessert
Keep some berries or grapes around which are easy to wash and serve in a bowl
Canned fruit – choose varieties canned in juice, not syrup
Lemons and limes – juice from these citrus fruits makes a great flavoring for vegetables, fish or chicken
Dairy
Skim or 1% milk – unsweetened soymilk or almond milk are also options, especially for lactose intolerance
Light/non-fat yogurt (regular or Greek) – note that flavored varieties will have more carbohydrate than plain
Some Extras to Have Around
Olive oil
Balsamic vinegar
Various spices and dried herbs
Light Salad Dressing
Salsa
Salt and Pepper
Nuts – add to salads and other vegetable dishes
Trans-free Margarine
Minced garlic (jarred)