Ready to eat healthy at home? Start you 2010 strong with my list of pantry, fridge, and freezer essentials.

Oils, Vinegars, Condiments
  • Olive oil
  • Canola oil
  • Sesame oil
  • Pam cooking spray
  • Reduced fat mayo
  • Vinegar (balsamic, rice, red wine)
  • Dry Wine
  • Butter: Unsalted
  • Dijon Mustard
  • Ketchup
  • Low sodium soy sauce
  • Curry Paste
  • Worcestershire sauce
Flavorings
  • Kosher salt, coarse sea salt, fine salt
  • Pepper
  • Onions, shallots
  • Lemons, limes
  • Fresh garlic
  • Dried herbs: bay leaves, dill, thyme, oregano, tarragon, Italian seasoning blend
  • Spices: cinnamon sticks, ground cinnamon, group coriander, paprika, nutmeg, ground ginger, ground cumin, curry powder, crushed red pepper
  • Brown sugar
  • Honey
  • Pure maple syrup
  • Capers
  • Olives
On the Shelf
  • Canned tomato (low sodium, both diced and whole), tomato paste
  • Low sodium chicken & vegetable broth
  • Canned beans: cannelloni beans, chickpeas, black beans, kidney beans
  • Canned lentils
  • Chunk light tuna (less mercury) or albacore canned tuna
  • Canned Soups: Amy’s light in Sodium (i.e. lentil, vegetable, minestrone, tomato)
  • Lite Coconut milk
Grains & Legumes & starches
  • Whole wheat pasta
  • All-purpose flour
  • Whole wheat flour
  • Brown rice-quick cook
  • Quinoa
  • Rolled oats
  • Whole wheat couscous
  • Bulgar
  • Panko bread crumbs
  • Sweet potatoes or yams
  • Spaghetti squash
  • Ezekiel bread
  • Whole wheat bread
  • Whole wheat wraps
  • Whole wheat English muffins
Nuts, Seeds
  • Walnuts, almonds, pine nuts
  • Natural peanut butter
Refrigerator Basics
  • Non-fat milk or non-dairy milk products (i.e. hemp milk, soymilk, almond milk)
  • Low-fat or nonfat plain yogurt, reduced fat Greek yogurt
  • Parmesan cheese
  • Feta Cheese
  • Eggs
  • Low-fat cheese
  • Water packed extra firm tofu
Freezer Basics:
  • Frozen veggies (edamame, peas, spinach, spinach, broccoli, artichokes, etc.)
  • Frozen berries
  • Frozen shrimp
  • Veggie burgers
  • Extra lean ground turkey meat
  • Amy’s meals

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