Everything expires in different periods of time, but most of these items will stay fresh for at least two weeks. Think about how more perishable foods (e.g. salad greens, milk) and foods that are on sale (e.g. weekly specials) can be used to supplement longer-lasting items. See below for ideas of how to assemble these ingredients into amazing, healthy meals! But don’t be afraid to keep things simple – a homemade sandwich and a veggie side is a much healthier option compared to most orders at a fast food restaurant.
In the cupboard: No-salt-added canned vegetables
In the fridge: Onions, carrots, cabbage, celery, sturdy greens (kale, collards), bell peppers
In the freezer: Non-starchy vegetables with minimal fat/sugar/salt added (plain spinach, broccoli)
In the cupboard: Canned fruits in 100% juice, light syrup or extra-light syrup
In the fridge: Apples, citrus fruits (clementines, oranges), pears, plums, kiwi fruit
In the freezer: Frozen fruit chunks or berries without added sugar (peaches, strawberries)
In the cupboard: Canned/dried beans, canned tuna in water, canned salmon, peanut/nut butter*, nuts*
*Remember to watch portion sizes of nuts
In the fridge: Eggs, reduced-fat or part-skim cheese
In the freezer: Fish fillets, shrimp, skinless poultry portions, lean beef*, lean ground turkey*
*At least 93% lean
In the cupboard: Whole-wheat pasta, brown rice, whole-wheat bread, oatmeal, whole grain low-sugar cereal, whole wheat flour
In the fridge: Whole-grain tortillas
In the freezer: Extra whole-grain bread or cooked whole grains can be frozen for up to six months in airtight packaging
In the fridge: Plain low-fat or non-fat yogurts, light flavored yogurts, plain low-fat or non-fat cottage cheese
In the cupboard: Canola oil, olive oil
1. Mix it up with stir-fry
When you make a colorful stir-fry at home, you can use your favorite vegetables and seasonings! For a better stir-fry:
Frozen stir-fry mixes are super convenient and can keep prep and clean-up time nice and short!
2. Big flavor bowls
You can make a healthy, flavorful bowl just the way you like it!
Here are some different ideas to inspire your own creation:
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3. Awesome omelets
Omelets are a great way to use small bits of vegetables and lean protein that you have on hand. You can bake an omelet in the oven and cut it into wedges or make it on the stovetop. Some delicious healthy tips:
4. Superstar salads
Salad can be a big bowl of greens…or not! Main-dish salads can feature lots of nutrient-rich foods from different food groups. With so many flavorful ingredients, you can go easy on heavy dressings! Think about these less common options the next time you make a salad.
Vegetables:
Fruit:
Protein:
Grains: