How to Stock a Healthy Kitchen


In winter, we tend to hibernate. Our meals and snacks end up being foods that are hiding in the back of our cupboards, take-out, or fast-food that we can quickly pick up on our way home from work. As a result, many people gain weight over the winter months. But it’s also the New Year, and we don’t want to already start heading down a diet path-of-no-return. To help combat that reality, it is best to stock a healthy kitchen so you’re prepared to stay healthy, even if you’re not prepared to face the cold.

For the Pantry


  • Mesa Sunrise cereal
  • Smart Bran
  • Pacific Foods steel cut oats and Modern Oats
  • Vigilant Eats Superfood Cereal


  • Orgran Essential Fiber Rich Crackers (for 2 crackers, you get 5 grams of fiber, 2 grams of protein, and only 40 calories. Put some peanut butter or a slice of turkey on top and you have yourself a great snack!)
  • GG Scandinavian Bran Crisp
  • Natural peanut butter: Justin’s and Nuttzo are great brands
  • Seasnax Chompers, STIX and seaweed sheets
  • 479º Popcorn, Lesser Evil Buddha Bowl Popcorn
  • Nature’s All Freeze Dried Fruit
  • Matt’s Munchies
  • Ips egg white chips
  • Blue Diamond, Second Nature or Hail Merry single-serve almond bags
  • Snack bars: KIND, Cascadian Farms granola bars, Luna Protein Bars, Zing, Nature’s Bakery fib bars and NoGii are some of my favorites
  • Vermont Smoke and Cure Turkey sticks
  • Beanitos, Beanfield’s Bean & Rice Chips, Simply7 Hummus & Quinoa Chips, Mediterranean Snacks Beanstalks
  • I Heart Keenwah clusters and puffs
  • barkTHINS snacking chocolate

Lunch and Dinner:

  • Wild Planet tuna pouch
  • Nile and Dr. McDougall soups


  • Minsley rice and quinoa
  • Whole wheat couscous and bulgar
  • La Tortilla Factory high fiber, whole wheat wraps
  • Canned Beans: Chickpeas, black beans, kidney beans – no matter what variety you choose, they are high in fiber and protein, and great to add to salads, stews, or soups.
  • Damascus flat bread
  • Ezekiel bread
  • Fig beans
  • Tasty bites meals (complete, vacuum-packed meals)
  • Shirataki Noodles (made of tofu and yam flour) and Miracle Noodles
  • Tera'swhey protein powder
  • Vega protein powder

For Cooking (oils, condiments, etc.)

  • Oils and Vinegars: Spectrum spray,s Colavita flavored vinegars; Annie’s, Bragg’s organic, Bolthouse farms
  • Hellmann’s Light Mayonnaise
  • Brummel & Brown (yogurt based butter spread)
  • Sabra and Tribe 100 calorie individually packaged hummus spreads
  • Desert Pepper Trading company spicy black bean dip
  • Whole Guacamole 100 calorie guacamole packs
  • Whole Foods 365 organic Dijon Mustard
  • Whole Foods 365 Fruit Spread
  • Cucina Antica Tomato Sauces
  • Hamptons Chutney Cilantro Chutney
  • Le Grand Pesto
  • Dried herbs

For the Refrigerator

  • Organic non-fat milk or non-dairy milk products (i.e. hemp milk, soymilk, almond milk)
  • Stonyfield Organic Greek Yogurt
  • Laughing Cow Lite Cheeses or Babybel Light Cheese Rounds
  • Horizon organic cottage cheese
  • Organic Eggs
  • Water packed extra firm tofu
  • Produce: Spinach, lettuce of choice, broccoli, onions, fresh garlic, spaghetti squash, sweet potatoes or yams, lemons and limes, eggplant, carrots, mushrooms, peppers, tomatoes, zucchini, squash, apples, bananas, mango, grapes, berries, pineapple -- any and all of your favorite fruits and veggies! 
  • Organic sliced turkey (Applegate and Freebird deli products are good options)

For the Freezer

  • Cascadian Farms organic frozen fruits and veggies. The berries are great for smoothies.
  • Columbia River organic veggies
  • Tabatchnick Soups: Delicious, microwaveable soups, that are low in calories and come in a variety of flavors.
  • Amy’s, Evol and Luvo Frozen Meals (For females, a frozen lunch should be under 220 calories and dinner under 300. Males lunch under 350 and dinner under 500 calories.)
  • Veggie Burgers: Dr. Praeger’s California flavor and kale burger; Sunshine Burger
  • Organic boneless, skinless, chicken breasts: Murray’s, Perdue
  • Organic extra lean ground turkey: If you keep this on hand, meatballs, meatloaf or burgers are always a possibility!
  • Vacuum-packed Frozen fish: It takes almost no time to defrost, and in some cases can even be cooked straight from the freezer. Costco carries a large variety, as does Trader Joe’s.

Heather Bauer, RD CDN
Heather Bauer, RD CDN


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