My Ingredient List: For clean, whole food living!


I recently had someone ask me what 5 to 10 items do I regularly keep in stock at my house. I have narrowed it down to 8 categories to hopefully answer the question. Please just look at the bold headings first to avoid feeling overwhelmed. Certainly there are many more items to add and that can be added. I typically try to keep most of these “Head Categories” stocked even if it is just a few items from each one so I have SOMETHING to work with and put meals together on a whim. They usually deplete at the same time; I stock back up as well as catch items on sale. My dinner meals are usually a protein, complex carbohydrate and vegetable (fresh or frozen).  The more you experiment, the more familiar you will be with meal planning and preparation. Always remember that if you resist impulse purchases and items that are highly processed you won’t resort to last minute… typically; which sometimes that is necessary; I understand. PLEASE NOTE: I am not suggesting you load your home up with fresh fruits and vegetables unless you know you will use them in recipes. For me, it is motivating to know that my healthy food will go bad if I don’t use it, so I ensure that I do. I am a huge advocate for not wasting food. More great information like this at my Facebook Page found here: Andrea Stewart, RD Please LIKE my page to become a fan. Thank you.

Proteins; Frozen

  • Lean Ground Beef (95%)
  • Chicken Breast/Chicken Legs/Chicken Tenderloins
  • Fish: (Salmon, tilapia, flounder, etc.)
  • Lean Pork
  • Sausage: lean, minimally processed
  • Shrimp/Seafood

Proteins; Canned

  • Tuna
  • Chicken Breast
  • Beans: (Black, Garbanzo, Kidney, any and all)
  • Nuts: Walnuts, Almonds, Pistachios, Hazelnuts, Brazil Nuts, etc.)
  • Natural Nut Butters (Peanut, Almond, Hazelnut, etc.)

Complex Carbohydrates: (Pantry)

  • Quinoa
  • Brown Rice
  • Whole wheat pastas: elbows, spaghetti, angel hair, tri-colored rotini, etc.
  • Potatoes
  • Couscous
  • Bread (whole grain, whole wheat or whitewheat)
  • Oatmeal
  • Grits
  • Wholegrain, no sugar added cereals
  • Frozen whole grain dough for bread or pizzas
  • Whole grain tortilla chips/snacks
  • Sandwich Flats
  • Whole grain wraps

Frozen Vegetables:

  • Spinach
  • Broccoli
  • Peas
  • Corn
  • Stir-fry Blends
  • Corn
  • Okra

Frozen Fruit/Bars:

  • Blueberries
  • Triple Berry Blends
  • Blended Fruit: with peaches, honeydew, strawberries, pineapple
  • 100 % Whole Fruit Bars

Refrigerator/Fresh Produce:

  • Romaine
  • Carrots
  • Celery
  • Onions
  • Cucumbers
  • Tomatoes
  • Broccoli
  • Spinach
  • Seasonal
  • All fruits (seasonal)
  • Fresh herbs
  • Lemons
  • Limes
  • Hummus

Seasoning/Spices/Canned:

  • Garlic
  • Onion Powder
  • Honey
  • Soy sauce
  • Basil
  • Parsley
  • Cumin
  • Chili powder
  • Ground Ginger
  • Extra Virgin Olive Oil
  • Canola Oil
  • Sesame Oil
  • Panko Bread Crumbs
  • Corn Starch
  • Vanilla Extract
  • Cinnamon
  • Baking Soda
  • Baking Powder
  • Flour
  • Brown Sugar
  • White Sugar
  • Whole Grain Flour
  • Chicken, vegetable, beef stock
  • Diced tomatoes, whole tomatoes, crushed tomatoes, tomato paste
  • Spaghetti sauce
  • 100 % Pure Pumpkin, canned

Dairy:

  • Skim Milk
  • Half and Half
  • Cottage Cheese
  • Cheese; variety, non-processed
  • Tzatziki (for veggies)
  • Eggs

*(Sub Rice, Soy or Almond milk products based on preferences/allergies)

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