Below is a rough list or guideline to take along with you on your first shopping trip. The following items are great to have on hand to put together healthful meals in a snap:
BREADS & GRAINS:
Regular or quick-cooking brown rice
Quinoa
Cous Cous (Whole Wheat)
Oatmeal - steel cut or quick cooking
Whole Grain Breads - keep an extra loaf in the freezer
Whole Grain Cereals (ones without added salt and sugar)
Whole Grain Pasta (whole wheat and buckwheat pastas)
Whole Grain Crackers (ones without added salts, sugars, or transfats)
FRUITS AND VEGETABLES:
Canned whole Italian plum tomatoes
Canned stewed tomatoes
Fresh Produce - Choose a variety to your taste.
Lemons/Limes
Onions, Potatoes, Garlic, Onions
Frozen Fruits/Vegetables are great - spinach, broccoli, peas, mixed veggies, corn, green beans, berries of all types.
NUTS, SEEDS, BEANS:
Variety of canned/dried beans*: White, northern, navy, black, chickpeas (garbanzos), kidney, pinto, black-eyed peas, et al.
Natural peanut and not butters (preferably with no added sugar and salt)
Tahini
Tofu
Unsalted Nuts
*If using the canned variety - rinse and drain before using to reduce the sodium content.
EGGS & DAIRY:
Eggs
Reduced or Fat Free dairy cheese or soy cheeses
Low or Fat Free cottage cheese
Low or Non Fat Yogurt (I suggest 0% Greek Yogurt to be used instead of sour cream) (check ingredients to make sure there is no high fructose corn syrup in it)
Soymilk, Almond Milk, or Skim Milk
Soy or Margarine not containing transfats
CONDIMENTS / SEASONINGS:
Vegetarian Bouillon cubes
Vegetarian Low Sodium broths
Basic seasonings: cinnamon, kosher salt, peppers, dry mustard, paprika, chili powder, cumin, thyme, basil, oregano, rosemary, garlic powder, ....
Tamari, hoisin, or low sodium soy sauce
Vinegars
Olive and Canola Oil
Non-fat vegetable cooking spray
Unsweetened coconut milk
Salsa
Tomato pastes and sauces
Honey
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