Stocking Your Kitchen

When stocking your kitchen with the healthiest foods your pantry is where people fall short. Your refrigerator will probably be adequately stocked but your pantry will have the deadly fat filled, calorie dense sin foods – chips, cookies, crackers, baking supplies and foods with high amounts of sugar and salt. If this is your kitchen and you are serious about getting leaner then grab your most important kitchen tool for this project… the trash can.

No matter how hard you try if these temptations are left they will find you… sooner or later.

In all of my research and testing in our own kitchen this has continuously been found to be the Achilles heel of any good intentioned plan to get fit. These high calorie foods if left alone in your dark pantry will sometimes whisper to you and at other times holler your name out loud. Your best bet — eliminate them.

Some people are of the belief that healthy eating is more expensive. It isn’t. There is a general rule of thumb that the healthier foods are found in the outer ring around the grocery store – in the produce section, fresh lean meats and dairy sections. The isles are usually full of the pre-processed sugar, carbs and bad fat foods.

While you might not have all of this in stock all the time with practice you will get better at stocking your ideal pantry.

Vegetables

  • Onions (Red, Yellow and White)
  • Potatoes (Sweet and Red)
  • Garlic Cloves
  • Bell Peppers (Green and Red)
  • Spinach (in a bag)
  • Lettuce (Romaine not iceberg)
  • Tomatoes
  • Broccoli
  • Avocado
  • Squash (Summer, Acorn, Winter)

Fruits

  • Berries (Strawberries, Blueberries, Raspberries and Blackberries)
  • Apples
  • Bananas
  • Melons
  • Kiwifruit
  • Oranges
  • Lemons
  • Grapefruit (Red or Pink)
  • Melons (Cantaloupe, Honey Dew)

Grains

  • Quick Oats (I prefer Quaker)
  • Whole Wheat Pasta (Spaghetti and Penne)
  • Quinoa
  • Brown Rice
  • Kashi 7 Whole Grain Flakes

Dairy/ Breads

  • 1% Milk
  • Low Fat Vanilla Yogurt
  • Shredded Mozzarella (Part Skim)
  • Fancy Mixed Cheese (Mexican)
  • Reduced Fat Cheese (Cabot)
  • Cottage Cheese 2%
  • Whole Wheat Bread
  • Whole Wheat Pita
  • Whole Wheat Tortillas

Meats

  • Lean Ground Turkey (at least 93%)
  • Lean Ground Beef (90-96%)
  • Skinless/ Boneless Chicken Breasts
  • Lean Turkey Sausage
  • Turkey Cutlets
  • Eggs (for Egg Whites)
  • Omega 3 Eggs
  • Salmon Filets
  • Tilapia Filets
  • Lean Pork Chops
  • Lean Top Sir Loin

Nuts, Dried Fruits and Seeds

  • Dry Roasted, Unsalted Nuts (Almonds, Peanuts, Sunflower and Walnuts)
  • Natural Peanut Butter
  • Dried Fruit (Raisins, Figs and Apricots)
  • Flaxseed

Frozen Food

  • Blueberries
  • Corn
  • Spinach
  • Peas
  • Green Beans
  • Ice Cream (no sugar added)

Canned Goods

  • Beans (Black, Kidney, Navy and Garbanzos)
  • Tomatoes (Diced, Stewed and Puree)
  • Pineapple (only in natural juices)
  • Tuna Fish (packed in water)

Oils and Vinegars

  • Oils (Extra Virgin Olive, Peanut and Canola)
  • Red Wine Vinegar
  • Balsamic Vinegar

Baking

  • Flour (Whole Wheat and Oat)
  • Unsweetened Cocoa Powder
  • Non-Stick Sprays

Condiments and Drinks

  • Mustard (Honey, Dijon, Spicy and Dry)
  • Dried Chiles (Ancho, Chipotle and Pasilla)
  • Salsa
  • Marinara Sauce
  • Spices
  • Green Tea
  • Low Sodium V8 Juice
  • Sugar Free Chocolate Syrup

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