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The following is a list of kitchen staples for the pantry, fridge and freezer. Download the list above and start shopping! These items will help to get you through the week without having to plan your meals before you head to the store. Stocking your kitchen this way allows room for flexibility and cravings. Mix and match to fit your preferences. Oils, vinegars, condiments and spices can be used to cook and flavor the food and the other staples should be eaten as a carbohydrate/fat/protein combination to keep you full and satisfied until your next meal or snack.
For the fridge items you might want to start small and see what you end up actually eating or wanting so nothing goes to waste. Aim to utilize all fruits and veggies that you buy! Try to incorporate at least one serving of vegetables and/or fruit into each meals and snack. This list also happens to be gluten-free and dairy-free yet can work for anybody! If you keep your pantry and freezer stocked, when you grocery shop each week you will just need to replenish what you have used and then get the fresh fridge items you need…this keeps your grocery shopping trip easy and quick! Get creative and try new ways to combine different flavors, proteins, carbs, fat, veggies and fruit. You never know what you might end up liking! For an easy reference when you are in a hurry for a meal, pair a freezer protein with a pantry or fridge flavor (oil, vinegar, spice or sauce), some sort of potato/pasta/bread/bean (etc.) and/or fresh or frozen veggies and/or fruit. Don’t get overwhelmed with this shopping list. Start with just a few things from each category and grow your kitchen staples slowly every time you head to the grocery store. Underneath the list are some ways you can utilize the different food items to make quick and easy meals and snacks. Pantry (aim to choose no or low sugar/sodium)
Fridge (aim to choose no or low sugar/sodium)
Freezer (aim to choose no or low sugar/sodium)
Meal and Snack Ideas Breakfast
Lunch
Dinner
Snacks
One of the best things you can do is make double or triple servings and then freeze them for another day when you know you won’t have time to cook. Another backup plan is to have ready to cook meals (either a freezer meal with low-sodium, easily recognizable ingredients OR a fresh pre-packaged meal kit from a delivery service or grocery store). Another option is a low-sodium soup mix, canned soup, sandwich and fresh vegetables and fruit. Try different options and see what works best for you! Maybe planning meals for the whole week works for you or maybe you need to wing it from the ingredients you already have at home, whatever it may be – just try it and see what sticks! Checkout the free Prepear app if you need help with healthy recipes. Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but Elena McCown, LLC will receive a small commission. Your support is greatly appreciated! The information I provide is not to take the place of your personal physician’s advice and is not intended to diagnose, cure, treat or prevent any disease. Please discuss this information with your own healthcare provider to determine what is right for you. All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. I share general health and wellness recipes, ideas, documents, motivation and other related information that is aimed to help you take your health into your own hands.
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About MeI am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny). AllergiesI believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. SearchLooking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below. Archives
October 2021
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