Updated: Aug 15, 2021
I've been coaching people to better health for over 7 years now. And I've identified some really great staples that I believe every kitchen should hold. NOW! Listen. I'm not telling you to "clean house" throwing out all the bad and buying all new groceries. My best advice is to REPLACE with better. Every time you grocery shop you're going to buy a healthier option.
If your wallet requires a more gradual replacement method, buy a clean eating staple when a current pantry item is about to run out. Your flour is low? Buy almond flour on the next grocery trip.
Try these simple pantry swap-outs:
Coconut Sugar or honey instead of white sugar
Oat or Almond flour instead of white flour You can make your own by blending oats in a food processor to flour-like consistency. Use the same amount of oat/almond flour as you would any other flour (or a 1:1 ratio).
High-fiber pasta or quinoa instead of white pasta Sneaking more fiber into your meals will help you stay fuller longer (which can help you eat fewer calories over the course of the day).
Olive oil, coconut oil, plain low-fat Greek yogurt, or unsweetened applesauce instead of butter When you’re baking, you can replace butter with an equal amount of applesauce. When you’re sautéing on the stovetop, replace butter with an equal amount of olive oil. I also use Greek yogurt in place of sour cream (and in recipes that might traditionally call for butter) to add fat, creaminess, and flavor; try Greek yogurt blended with mashed potatoes, stirred into soups, and in all your favorite Mexican recipes. If you MUST use butter, I'd recommend eliminating FAKE butter all together - BUY REAL BUTTER (not plant blends, margarine or anything like that).
Then, stock your pantry with these clean eating staples:
Protein and Meats Boneless, skinless chicken breasts Extra-lean ground turkey or beef Lean pork tenderloin Salmon and tilapia Beans (garbanzo, black, kidney, white) Shakeology ( I use it often in desserts) Eggs (and egg whites)
Dairy Cheese (grated Parmigiano, thin-sliced or shredded reduced-fat Cheddar, feta, thin-sliced Swiss) Low-fat cottage cheese Plain low-fat or nonfat Greek yogurt Unsweetened almond milk (or low-fat milk)
Breads, Grains, and Flours Almonds and almond flour Ezekiel bread and whole grain bread High-fiber wraps (such as La Tortilla) Oat flour Old-fashioned oats (use gluten-free if sensitive) Quinoa and whole-grain rice
Fruits and Vegetables Available Year-Round Avocados Bananas Bell peppers Broccoli Cauliflower Lettuce Onions Spinach Sweet potatoes
Warm-Weather Fruits and Vegetables Berries Corn Summer squash Tomatoes Zucchini
Cold-Weather Fruits and Vegetables Apples Butternut squash Hearty greens like collards Pumpkins Spaghetti squash
Everyday Seasonings, Condiments, and Other Chili powder Ground cinnamon Honey and low-sugar maple syrup Italian seasoning (or a blend of dried basil and dried oregano) Minced garlic and garlic powder Onion powder and dried minced onion Parsley (fresh or dried) Prepared mustard Pumpkin and apple pie spice Taco seasoning (or a blend of cumin, chili seasoning, and salt) Unsweetened cocoa powder