Keep essentials on hand

Always make sure to keep healthy essentials handy and stocked in your pantry and refrigerator. This way you can whip up something healthy at a whim, or grab it and go, if need be. Here are some good options to stock up on.

In the pantry must-haves


  • Snack-pack-size dry roasted almonds
  • Oatmeal
  • Quinoa (high in protein, cooks quickly)
  • 100 percent whole-grain bread
  • Whole-grain crackers
  • Whole-grain pasta
  • Balsamic vinegar
  • Organic mustard
  • Extra-virgin olive oil or coconut butter
  • Salsa
  • Low-sodium broth
  • Low-sodium line-caught tuna or salmon packed
  • Baked tortilla chips
  • Popchips, a 100-calorie snack bag
  • Almond butter
  • Canned beans: black, garbanzo, adzuki
  • Brown rice
  • Low-sodium tomatoes (canned)
  • Herbs and spices (such as salt-free lemon pepper, Italian seasoning, dry mustard, chili pepper, cinnamon)


Have cold and ready in the fridge

  • Horizon low-fat cheese sticks
  • Small, organic, low-fat Greek yogurts
  • Seasonal fruit
  • Hummus
  • Carrot sticks
  • Turkey slices
  • Head of organic lettuce
  • Berries (frozen, or fresh if in season)
  • Hard-boiled eggs (Boil a dozen eggs and keep them in the fridge; they’ll last for up to a week after cooking if you keep the shells on. Use them to make egg salad, or to add protein to a salad or another dish. Or grab one, peel, and go, for a great, quick protein pick-me-up)