Kitchen Stock Up
Every week I go to the store I buy 95% the same things. I have my cabinets and refrigerator stocked with plenty of nutritious items to ensure I will make good choices during the week. I tell all my clients, do not buy trigger foods. This means if you are someone (like me) who buys a bag of Lays and eats the whole thing within two days, don't buy them! I will grab a small bag every once in a while or have some at a party to fulfill that craving. Same can go for cookies or candy. Every once in a while buy a single serve package to keep portions in control.
Here is a list of some of my staples. I am putting brands next to certain things to let you know of ones I use or have tried and like. Hopefully this list will help you to stock your house with nutritious foods for the coming week!
Oatmeal: I buy old fashioned oats in the big container. It allows me to sweeten and adjust flavors to what I am in the mood for.
Natural Peanut butter: I LOVE Trader Joes Crunchy Salted Peanut Butter with Flax and Chia Seeds. Look for a variety with minimal added ingredients.
Whole grain bread: I buy Brownberry and change it up. I look at amount of fiber per slice to make sure I am getting the maximum nutrition.
Pure fruit spread (make your own chia fruit spread- recipe coming soon!): There are many varieties out there. Look for one with minimal added sugar. Fruit has sugar so it is hard to find a sugar free variety.
Frozen fruit (no sugar added): This is amazing for smoothies, in oatmeal, with yogurt...the list goes on.
Eggs
Protein powder: Look for a variety with a good protein to carbohydrate ratio, minimal added sugar, and reasonable calories.
Smart Balance spread
Yogurt: I am currently addicted to Siggis Vanilla. Look for a variety with ingredients you know and that does not have a ton of added sugar.
Milk: Skim or unsweetened non-dairy milks
Salad Blends: Dark leafy greens like spring mix, kale, spinach
Vegetables: I load my cart with fresh produce every week. Aim for all different colors and types. Try something new and you may surprise yourself.
Fruit: Again many different colors is the best thing. And try something new. I saw a pomello two weeks ago in the store and decided to give it a try...AMAZING! Branch out away from old faithful and see what you get.
Frozen grilled chicken: This is one of my secret weapons. It is amazing to add to a salad or make quick tacos
Nuts: keep a wide variety to allow for changing it up. Be sure they are unsalted or lightly salted and look at the ingredients to ensure it is just the nut and salt if added.
Dried fruit: Again look at the ingredients. A lot of them have added sugar which you want to avoid.
Snack bars/Protein Bars: Kind Bars and Lara Bars are two of my favorite bars to keep on hand. Lara bars are made with less than 10 ingredients and pack such a punch of flavor. Kind bars are full of good nutrition from nuts, seeds, and fruits that make it feel like such a treat.
Hummus: You can make your own or buy Sabra or another variety. I like buying it to save the step of making it. You can dip pretzels, crackers, or veggies in it for a quick protein packed snack or spread it on a sandwich as a healthy high protein spread.
Granola: Homemade is best but if that is not feasible I like Kind or Bear Naked.
Triscuit: Original or low salt, both of these varieties have three ingredients and that makes me feel good about eating them!
Protein: Lean ground turkey or chicken or beef, pork loin, canned no salt added beans
Well that is probably 80-90% of my cart each week. In the next few weeks I am going to be starting meal planning and hope you will join me on this journey. I am so excited to share this with everyone and if you are anything like me having someone to be accountable to makes me more responsible and on task.
Have a great weekend! I cannot believe January is over Sunday!
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