Ever heard the saying, “By failing to prepare, you are preparing to fail”?
Whoever said it probably wasn’t talking about stocking your pantry shelves… but the sentiment still applies!
Having the “essentials” on hand is crucial when following a weight loss program. Those key ingredients come in clutch when you need to whip up a quick — but still healthy — dinner.
Below is our list of go-to recipe staples. Add these to your grocery list this week to make sure you have plenty on hand.
Olive Oil
Oh, olive oil: the KING of the kitchen, right? Nearly every healthy dish in a weight loss program seems to begin with a little bit of olive oil in a pan. When buying olive oil at the store, go for “extra virgin olive oil.” It has the least amount of processing and refinement, and is considered all-around to be the healthiest cooking fat. In addition, its natural extraction method and purity standards means it’s the most reliable for taste and smell.
Dried Spices
Dried spices offer serious flavor and a long shelf-life: a win-win for busy home chefs. However, it’s important to still take note of your current spices’ expiration dates. Toss any that are past their use-by date to maintain the best flavor.
There are a lot of spices out there, so it can feel overwhelming to build up your spice rack supply. Start with these 8 basics:
- Black pepper
- Cinnamon
- Cumin
- Garlic powder
- Red pepper flakes
- Bay leaves
- Paprika
- Oregano
- Lite salt
Dried Rice, Pasta, or Quinoa
Healthy, whole grain carbs are a great way to add fiber to your meals. Staples like brown rice, quinoa, or pasta keep fresh on your shelves for months, so you can stock up without worrying about food waste.
Onions
If olive oil is the king of a healthy kitchen, onions may be the queen! Onions are low in calories yet offer unbeatable flavor for savory dishes. Having a couple onions on hand at all times keeps your meals more flavorful (and therefore, more satisfying!).
Fresh onions can last a week or more, so be sure to pick them up on your normal grocery store runs. Here’s another quick tip: buy a bag of frozen chopped onions to keep as an emergency stash. They can be quickly defrosted and taste great (plus, you’ll have minimal prep!).
Low-Sodium Chicken Broth
Chicken broth fixes a lot of problems. Sauce too thick? Chicken broth. Leftovers a little dry? Chicken broth.
It also forms the base of so many soups, sauces, and casseroles, offering a much better result than water. Boxed or canned chicken broth can last on your shelves for 1 to 2 years, and once opened, can last for about 5 days.
Red or White Wine Vinegar
When food feels a little flat, a shot of vinegar can add a pleasantly tangy flavor that brightens up any sauce or marinade. White wine vinegar offers a milder flavor, while red wine vinegar offers much more “tang.” Apple cider vinegar is another great option that has a hint of apple flavor and is chock full of antioxidants. Any type is a great multipurpose ingredient for adding subtle flavor to your recipes.
If you’re looking for something new, consider adding another vinegar to your cart — balsamic. This sweeter, barrel-aged vinegar is very mild and great for marinating or glazing meat, drizzling over a flatbread, or dressing a quick salad. (A quick mix of olive oil, balsamic vinegar, salt, and pepper (plus a splash of lemon juice, if you’ve got it!) is a delicious and healthy way to dress your greens and takes 2 minutes to whip together.)
Low-Sodium Canned Tomatoes
Fresh produce is always ideal, but it’s still smart to have a backup plan when you’re short on time. Low-sodium canned tomatoes can easily be subbed for fresh tomatoes, and tomato sauce makes a quick base for healthy pasta sauce, enchilada sauce, soups, and more.
Dried or Canned Beans
Beans are packed full of protein and fiber which keeps you feeling full (and away from the snack cabinet…).
Dried beans are super affordable and easy to make as long as you remember to soak them ahead of time. If you’re in a pinch, grab the low-sodium canned option for pre-cooked beans that are ready to add to any taco, soup, or more.
A Few Low-Calorie Condiments
We suggest keeping lower-sodium soy sauce, dijon mustard, and hot sauce on hand for cooking. While these are all low in calories, they’re high in flavor.
Get creative in adding flavor (not calories) to your dish:
- Add a little low-sodium soy sauce while sauteing veggies for a salty, Asian-inspired kick.
- Mix dijon mustard with white wine vinegar and olive oil for a tangier, sweet salad dressing.
- Need a little heat? Drizzle hot sauce or sriracha onto meat or roasted veggies.
Recipe Staples For Your Weight Loss Program
Most of these ingredients likely make their way onto your shopping lists each week, so why not stock up to make your weekly meal prep easier? When you can make cooking healthy meals easier, it helps you stick with them longer.