Healthy Ingredients List:

Healthy meals start with healthy ingredients. Here is a list of many choices based on food groups to help you get started with a healthy pantry!

GRAINS

Rice- brown, red, black or wild

Whole grain bread

Sourdough bread

Quinoa-technically a seed but used as a grain a lot

Farro (an ancient grain found on the rice aisle)

Corn

Oats

Whole grain pasta

Barley

Bulgur

DAIRY

Low Fat cheese stick/squares

Plain Greek yogurt

Low fat milk/ regular/chocolate

Low fat cottage cheese

Kefir

Cheese- the harder cheeses are best in terms of fat content Ex: parmesan, romano, asiago

Healthy Fats

Extra Virgin Olive Oil- first cold pressed

Avocado oil/avocados

Grapeseed oil

Nuts and Nut butters

Chia seeds

Fatty fish - salmon, sardines, mackerel

Nuts

Proteins

Nuts

Eggs

Low fat cheese sticks/bars

Plain Greek yogurt

Low fat cottage cheese

Lean meats- turkey, chicken, pork, beef

Fish

Quinoa

Cottage Cheese

Lentils

Peanut butter

Tofu

Beans-black, kidney and pinto especially

Chickpeas

Chia seeds

Soybeans

Fruits & Vegetables

* No bad ones! The darker and more colorful the better. Citrus does have a lot of sugar so use in moderation.

My favorites for nutrient density:

Greens- spinach, chard, kale, collards, bok choy, romaine lettuce

Cruciferous- broccoli, cauliflower, cabbage, brussel sprouts

Root veggies- sweet potatoes, carrots, beets, garlic, onions

Others- bell peppers, asparagus, peas, red cabbage, mushrooms, green beans, butternut squash, zucchini, yellow squash

Low glycemic fruits- berries (strawberries, raspberries, blackberries, blueberries), apples, cherries, kiwi, pears

Other fruits- peaches, nectarines, grapefruit, oranges, plums, apricots, bananas, pomegranates

Breakfast Recipes