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Hey fitfam! People always ask me for grocery lists and ideas for ingredients to have on
hand, so this week I'm showing you the things I keep in my fridge and pantry to insure a
versatile and delicious healthy diet.
If you want this list as a PDF download, be sure to subscribe on the website, as I'll
be sending it out in the next newsletter for subscribers only! So head to mindovermunch.com
now and sign up for free!
Seasonings and Herbs
Seasonings are a great way to keep your healthy diet versatile flavor-wise! Don’t be afraid
to add a little spice– it adds a nice metabolism boost!
You can make your own pumpkin pie spice! All you need is cinnamon, nutmeg, ginger and cloves!
Condiments and Oil
I keep olive oil for cooking at higher temperatures and extra *** olive oil for seasoning and
dressings!
Mustard is one of the healthiest condiments, with original yellow being calorie free!
Dairy and Dairy Substitutes I use greek yogurt ALWAYS! I eat it with fruit
for a snack, use it as a mayo sub in salads, and as a fat substitute in baking!
Also, I’m a HUGE cheese fan, but I keep more white cheese on hand because paler cheeses
generally have natural fat rather than processed fat which is found in yellow cheese.
Cottage cheese is a great protein snack option because it’s loaded with casein, a protein
that is very good for muscle tissue, but it can also be used in baked goods!
Vegetables
You can put spinach in ANYTHING without knowing! Eggs, shakes, smoothies, sandwiches, even
WAFFLES!
Most frozen produce is frozen at peak freshness, preserving most nutrients they have to offer!
Don’t be afraid to make things easier on yourself by using frozen veggies and fruits!
Fruits
I make all of my own jam from frozen berries! I also love to use berries and bananas in
my overnight oats (or overnight oat bran!)'
Berries are "superfoods" because of their very high fiber and antioxidant content.
Pantry and Canned Foods I always rinse my beans before using to get
rid of excess sodium, and then salt as I cook using only as much as I need for seasoning!'
Canned pumpkin is 100% pure pumpkin with no other ingredients or preservatives– it’s
an AWESOME way to add flavor, texture, and a healthy serving of vegetables (fruit, technically…)
to your dish!
Homemade Items
These homemade foods are some of my essential pantry items. From peanut butter to pasta
sauce, homemade foods allow us to control the nutrition of the food we consume, cut
back on costs, and also add lots of flavor!
Nuts and Seeds
I use nuts as a nice crunch in yogurts, parfaits, as salad toppers, in nut butters, or as a
small snack!
You can make your own sunflower seed butter by processing sunflower seeds the same as
you would nuts for nut butter!
Meats
I stock up on extra lean ground turkey breast when it’s on sale and freeze it since it
can be pricey!
Canned tuna is a great source of protein! One 5 oz can is 90 calories with 20 g protein!
Add a little greek yogurt and relish for an EASY and quick tuna salad lunch!
Grains and Bread
I always start my day off with protein oats or oat bran, either hot or cold. It’s a
great way to get the carbs and protein you need to energize you for the rest of the day!
Ezekiel bread is a great vegan, high fiber and diabetic friendly option for a sprouted
grain bread, but it isn’t always lower calorie or carb than regular whole wheat bread. Make
sure you’re making the healthy switches you do for a reason, and not just because
someone says it’s healthy!
Snacks
Seapoint farms dry roasted edamame variations are one of my favorite go-to crunchy snacks!
Up to 14g of protein and only 10 g of carbs per serving!!!
I’m a cereal addict, so keeping some rice krispies around helps satisfy my craving when
it hits– only 3g sugar per serving, which is much better than most sugary versions containing
10 to 15g. Even cereals making health claims like Kashi and Organic brands can have 8-13g
sugar per serving!!! Read the nutrition label, not the health claims!
Flour and Baking Items
I NEVER buy oat flour but always use it in recipes! Simply blend up oats of any kind
in a processor or blender until pulverized and VOILA- oat flour!..
AGAVE has more fructose that high fructose corn syrup! I stay away from this deceiving
ingredient and stick with raw honey instead!
Protein Supplements
I only use supplements to help me meet my macros when I’m tracking or as a post workout
snack. I aim to get the majority of my protein intake from natural sources such as lean meats,
dairy and soy.
Most protein bars are candy bars in disguise! Some popular protein bars I stay AWAY from
are Luna, Clif, Fiber One, and Kind. Most are packed with so much sugar, you might as
well enjoy a real candy bar instead. Also, if you’re wary of sucralose (splenda), you
may need to take a step back from protein supplements. Most bars (EVEN QUEST BARS) use
SOME sucralose!
Don’t get me wrong, I love quest bars and am fine with the fact that they have some
splenda in them, but if you’re someone who’s an all-out splenda hater, don’t fool yourself
into thinking you're avoiding it completely if you eat quest bars or use protein supplements.
Some supplements, such as About Time protein powder, are sweetened with only stevia, but
make sure you always read the NUTRITION label so you can know for sure!
Thanks for checking out the Mind Over Munch pantry, remember to subscribe to the channel,
AND at mindovermunch.com if you want the PDF download of this list in the next newsletter.
Feel free to comment below with any pantry items you can't live without. Let's share
the fitfam love! See you next week with a brand new episode!