The Essential Pantry

The “essentials” that should be in a household, for those choosing a healthier lifestyle.  Please keep in mind that each family has individual needs and restrictions. This is a guideline to help you get started and there are many more options to include. (Many of these items work for my family.)

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Refrigerator/Freezer: 

Unsweetened Almond Milk/Coconut milk

Unsweetened applesauce

Low fat and/or nonfat greek yogurt

Low fat and or/nonfat cottage cheese

String Cheese

Sliced turkey

laughing cow cheese

eggs

Ezekiel (or any brand that contains sprouted grains) items such as bread, tortillas, english muffins

Frozen salmon burgers (Costco)

Frozen fruit

Natural peanut butter

Sugar free jam with truvia

Hummus

 

Proteins:

Lean meats (or extra lean)

fish

tofu

chicken breast

 

Fruits/Veggies:

(These are just the basics. Any fruit or veggie is great for you, do not limit to only these listed)

Green beans

Asparagus

spinach

kale

bell peppers

onion

carrots

mushrooms

Zucchini/Squash

spaghetti squash

sweet potatoes

bananas

strawberries

blueberries

apples

avocados

garlic 

Spices:

 (some brands are Mrs. Dash salt-free)

(For spices, I feel that you could have whatever you really like. This allows you to be creative without adding a lot of calories)

sea salt

extra-virgin olive oil

coconut oil

cinnamon

stevia

truvia

green tea

vanilla extract (mostly for baking)

Pantry:

(We do have crackers/chips, etc but that changes) I have included baking items, but that depends on how much you bake

Almonds and other nuts

Natural bars (Lara and Kind bars)

Protein bars

Tuna (albacore)

Salmon packets

Canned chicken breast

Whole wheat flour

Coconut Flour

Almond Meal/flour

Ground oats (quick and old fashioned)

Steel cut oats

Unsweetened cocoa powder

protein powder (we use this in a lot of our bars)

black beans-low sodium

natural tomato sauce

garbanzo beans

natural pasta sauces

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