People often ask me what foods they should be eating. I think they expect that as a dietitian, I'll tell them they have to eat pricey, trendy health foods to lose weight. No way! I'm passionate about spreading the word that you can lose weight and get healthy as a family while sticking to a budget. That's why I'm so excited to share today's blog with you! It's a great resource for those of you who are new to healthy cooking or who don't know what to put in your cart at the supermarket.
What a great feeling! You’re driving home from work and automatically know that you have the ingredients in your cupboard, refrigerator and freezer to whip up a meal for your family in mere minutes. No need to waste time or money with another trip to the grocery store or fast food joint. Ah! Sit back, relax and enjoy the music.
The foods picked for this pantry list are ideal choices for weight loss--lower in calories, yet packed with nutrition. They are also commonly available, budget friendly, familiar to most, and liked by many. Their flavors and textures mesh well for tasty food combinations. These "mix and match" marvels will have you making magic in the kitchen in minutes.
I've divided my list into food groups for easier shopping and included serving suggestions, too.
Becky's Mix-and-Match Pantry Grocery List
Fruit
Fresh: apples, bananas, grapes, oranges, pears
• Side dish for a meal
• Portable snack
• Fruit salad
• Top a cereal, salad or yogurt
• Mix into a quick bread or muffin recipe
Canned (packed in water): mandarin oranges, peaches, pears, pineapple
• Side dish for a meal
• Fruit salad
• Top a cereal, salad or yogurt
Frozen: blueberries, strawberries, pineapple
• Mix into smoothies
• Heat and mix into oatmeal
• Top yogurt or cereal
Vegetables
Fresh: bell peppers, celery, carrots, romaine lettuce, cabbage, onion, potatoes (white and sweet), baby spinach
Canned: green beans (drained and rinsed), diced tomatoes
Frozen: corn, broccoli, cauliflower, lima beans, peas
• Salads
• Raw with dip
• Sandwich and wrap toppings
• Sautés and stir-fries
• Side dish for a meal
• Roasted or baked
• Add to soups, stews, casseroles
Meat & Protein
Beans: chickpeas, lentils, red, black, white, or pinto beans
Dried: (soak overnight, then simmer with low-sodium broth until tender)
Canned (drain and rinse to remove up to 40% of the sodium)
• Top a salad
• Add to soups, stews, casseroles
• Puree for spreads and dips
Canned or pouch tuna and salmon (packed in water)
• Top a leafy green salad
• Mix for tuna salad
• Form into patties and pan-fry
Chicken breasts, skinless
Pork loin and chops
Fish (fresh or frozen, not breaded or pre-sauced)
• Grill or bake for an entrée
• Thinly slice for a stir-fry
• Grill and place top a leafy green salad
• Dice for a soup or chowder
Ground beef, 95% lean
Ground beef (cooked, then drained and rinsed to remove fat)
Ground turkey or chicken breast
• Form into burgers
• Meatloaf
• Brown for soups, casseroles, wraps, spaghetti sauce, tacos and taco salad
Eggs
• Omelet, frittata, breakfast casserole
• Breakfast sandwich
• Hard-cooked for salads and snacks
Lean deli meat: ham or turkey
• Sandwich or wrap
• Breakfast sandwich, casserole, omelet or frittata
Dairy
Skim or 1% Milk
• Beverage
• Topping for cereals
• Milk-based soups
• Thicken sauces
Lowfat (2%) Cheese
• Shred and top salads, soups and casseroles
• Slice for sandwiches and wraps
Lowfat Yogurt:
Regular or Greek
Plain
Naturally or artificially sweetened
• Base for smoothies
• Parfaits with fruit and cereal
• Dip for veggies and fruit
Whole Grains
Whole wheat bread
• Sandwiches/toast
• Breakfast casserole
• French toast
Whole wheat or whole corn tortillas
• Wraps for breakfast and lunch
• Baked tortilla chips
Whole-grain cold cereal (low sugar)
• Breakfast cereal
• Top yogurt
• Crumbled for coating on meat or casserole topping
Oats
• Breakfast cereal
• Quick breads
• Fruit crisp topping
Whole wheat pasta
Brown rice
• Side dish for a meal
• Mix with soup, casserole
• Top with stir-fry
Popcorn kernels
• Air-pop, then sprinkle with herbs and spices
Oils & Fats
Olive oil
Vegetable oil: canola, corn, safflower, soybean, or sunflower
• Salad dressing, dipping, drizzling
• Sauté, pan fry, stir-fry
Soft margarine (zero trans-fat)
• Top vegetables, toast, popcorn
Lowfat salad dressing
• Salads and veggie dip
Staples, Seasonings & Condiments
Once you've stocked your pantry and fridge, there's no need for fancy recipes. Try one of these easy meals!
Menu Magic in Minutes:
-
Stir-fry: Heat a little vegetable oil in a medium skillet. Add diced chicken breast or pork loin and brown. Add chopped vegetables of your choice and sauté until tender-crisp. Season with a splash of low-sodium soy sauce and dash of garlic powder. Serve over cooked brown rice. Complete the meal with a dish of mandarin oranges and a glass of milk.
-
Casserole: Place 4 cups cooked pasta in a 2-quart casserole dish. Add 2 cups cooked beef, chicken, pork, or beans. Add 2 cups green beans (drained) or broccoli (thawed and drained). Add 1 can diced tomatoes with juice and 1 teaspoon Italian seasoning. Salt and pepper to taste. Combine. Top with 1/4 cup shredded cheese. Bake for 30-45 minutes in 350 degree oven until hot and bubbly (and reaches an internal temperature of165 degrees). Serve with apple slices and a glass of milk.
-
Omelet: Cook up eggs with your choice of fillings: veggies, shredded cheese, diced cooked meat or deli ham. Serve with orange slices and whole wheat toast.
-
Tuna/Chicken/Egg Salad: Mix cooked diced chicken, canned tuna or salmon, or hard cooked eggs with diced veggies of your choice (celery, onion, bell peppers, carrots, etc.) in a medium bowl. Coat lightly with lowfat mayonnaise and mustard. Add salt and pepper to taste. Serve on toasted bread, in a whole-grain wrap or on top of a leafy green salad. Complete the meal with canned peaches and a glass of milk.
-
Smoothie: Blend together 1 cup yogurt, 1 banana, 1 cup frozen strawberries, 1 cup spinach and 1/2 cup milk. If needed, sweeten as desired with a little sugar or artificial sweetener.
-
Stuffed Potato: "Bake" a potato in the microwave. Slit the potato open and top with 1 teaspoon soft margarine. Add cooked, drained broccoli, lowfat cheese and a dollop of salsa. Serve with carrot sticks and grapes.
.png)
.jpg)
