83 Cheap, Healthy Foods for Meals in Minutes

45KSHARES

By: , SparkPeople Blogger
5/23/2013 6:00 PM   :  139 comments   :  511,797 Views

See More: recipes, healthy eating,

People often ask me what foods they should be eating. I think they expect that as a dietitian, I'll tell them they have to eat pricey, trendy health foods to lose weight. No way! I'm passionate about spreading the word that you can lose weight and get healthy as a family while sticking to a budget. That's why I'm so excited to share today's blog with you! It's a great resource for those of you who are new to healthy cooking or who don't know what to put in your cart at the supermarket.

What a great feeling! You’re driving home from work and automatically know that you have the ingredients in your cupboard, refrigerator and freezer to whip up a meal for your family in mere minutes.   No need to waste time or money with another trip to the grocery store or fast food joint. Ah!  Sit back, relax and enjoy the music.

The foods picked for this pantry list are ideal choices for weight loss--lower in calories, yet packed with nutrition.  They are also commonly available, budget friendly, familiar to most, and liked by many.  Their flavors and textures mesh well for tasty food combinations.  These "mix and match" marvels will have you making magic in the kitchen in minutes.

I've divided my list into food groups for easier shopping and included serving suggestions, too.

Becky's Mix-and-Match Pantry Grocery List

Fruit

Fresh:  apples, bananas, grapes, oranges, pears
• Side dish for a meal
• Portable snack
• Fruit salad
• Top a cereal, salad or yogurt
• Mix into a quick bread or muffin recipe

Canned (packed in water):  mandarin oranges, peaches, pears, pineapple
• Side dish for a meal
• Fruit salad
• Top a cereal, salad or yogurt

Frozen:  blueberries, strawberries, pineapple
• Mix into smoothies
• Heat and mix into oatmeal
• Top yogurt or cereal

Vegetables

Fresh:  bell peppers, celery, carrots, romaine lettuce, cabbage, onion, potatoes (white and sweet), baby spinach
Canned:  green beans (drained and rinsed), diced tomatoes
Frozen:  corn, broccoli, cauliflower, lima beans, peas

• Salads
• Raw with dip
• Sandwich and wrap toppings
• Sautés and stir-fries
• Side dish for a meal
Roasted or baked
• Add to soups, stews, casseroles
 

Meat & Protein

Beans: chickpeas, lentils, red, black, white, or pinto beans
Dried: (soak overnight, then simmer with low-sodium broth until tender)
Canned (drain and rinse to remove up to 40% of the sodium)      

• Top a salad
• Add to soups, stews, casseroles
• Puree for spreads and dips

Canned or pouch tuna and salmon (packed in water)
• Top a leafy green salad
• Mix for tuna salad
Form into patties and pan-fry

Chicken breasts, skinless
Pork loin and chops
Fish (fresh or frozen, not breaded or pre-sauced)

Grill or bake for an entrée
• Thinly slice for a stir-fry
• Grill and place top a leafy green salad
• Dice for a soup or chowder

Ground beef, 95% lean
Ground beef (cooked, then drained and rinsed to remove fat)
Ground turkey or chicken breast

• Form into burgers
Meatloaf
• Brown for soups, casseroles, wraps, spaghetti sauce, tacos and taco salad

Eggs
Omelet, frittata, breakfast casserole
• Breakfast sandwich
• Hard-cooked for salads and snacks

Lean deli meat: ham or turkey
• Sandwich or wrap
• Breakfast sandwich, casserole, omelet or frittata

Dairy

Skim or 1% Milk
• Beverage
• Topping for cereals
Milk-based soups
• Thicken sauces
 

Lowfat (2%) Cheese
• Shred and top salads, soups and casseroles
• Slice for sandwiches and wraps

Lowfat Yogurt:
Regular or Greek
Plain
Naturally or artificially sweetened

• Base for smoothies
• Parfaits with fruit and cereal
• Dip for veggies and fruit
 

Whole Grains

Whole wheat bread
• Sandwiches/toast
Breakfast casserole
• French toast
 
Whole wheat or whole corn tortillas
• Wraps for breakfast and lunch
• Baked tortilla chips
 
Whole-grain cold cereal (low sugar)
• Breakfast cereal
• Top yogurt
• Crumbled for coating on meat or casserole topping

Oats
• Breakfast cereal
• Quick breads
• Fruit crisp topping

Whole wheat pasta
Brown rice

• Side dish for a meal
• Mix with soup, casserole
• Top with stir-fry
 

Popcorn kernels
• Air-pop, then sprinkle with herbs and spices
 

Oils & Fats

Olive oil
Vegetable oil:  canola, corn, safflower, soybean, or sunflower

• Salad dressing, dipping, drizzling
• Sauté, pan fry, stir-fry
 
Soft margarine (zero trans-fat)
• Top vegetables, toast, popcorn
 
Lowfat salad dressing
• Salads and veggie dip

Staples, Seasonings & Condiments

  • Artificial sweetener

  • Chili powder

  • Cinnamon

  • Flour, white and whole wheat

  • Garlic powder

  • Italian seasoning (no salt added)

  • Low-fat mayonnaise

  • Low-sodium chicken broth

  • Low-sodium soy sauce

  • Mustard

  • Pepper

  • Salsa

  • Salt

  • Sugar

  • Vinegar

Once you've stocked your pantry and fridge, there's no need for fancy recipes. Try one of these easy meals!

Menu Magic in Minutes:

  • Stir-fry:  Heat a little vegetable oil in a medium skillet.  Add diced chicken breast or pork loin and brown.  Add chopped vegetables of your choice and sauté until tender-crisp. Season with a splash of low-sodium soy sauce and dash of garlic powder.  Serve over cooked brown rice. Complete the meal with a dish of mandarin oranges and a glass of milk.

  • Casserole:  Place 4 cups cooked pasta in a 2-quart casserole dish.  Add 2 cups cooked beef, chicken, pork, or beans.  Add 2 cups green beans (drained) or broccoli (thawed and drained).  Add 1 can diced tomatoes with juice and 1 teaspoon Italian seasoning.  Salt and pepper to taste.  Combine.  Top with 1/4 cup shredded cheese.  Bake for 30-45 minutes in 350 degree oven until hot and bubbly (and reaches an internal temperature of165 degrees).  Serve with apple slices and a glass of milk.

  • Omelet:  Cook up eggs with your choice of fillings:  veggies, shredded cheese, diced cooked meat or deli ham.  Serve with orange slices and whole wheat toast.

  • Tuna/Chicken/Egg Salad:  Mix cooked diced chicken, canned tuna or salmon, or hard cooked eggs with diced veggies of your choice (celery, onion, bell peppers, carrots, etc.) in a medium bowl.  Coat lightly with lowfat mayonnaise and mustard.  Add salt and pepper to taste. Serve on toasted bread, in a whole-grain wrap or on top of a leafy green salad.  Complete the meal with canned peaches and a glass of milk.

  • Smoothie:  Blend together 1 cup yogurt, 1 banana, 1 cup frozen strawberries, 1 cup spinach and 1/2 cup milk.  If needed, sweeten as desired with a little sugar or artificial sweetener.

  • Stuffed Potato:  "Bake" a potato in the microwave.  Slit the potato open and top with 1 teaspoon soft margarine.  Add cooked, drained broccoli, lowfat cheese and a dollop of salsa.  Serve with carrot sticks and grapes.


Which of these foods are staples in your home? What would you add to my list? Any serving suggestions?

Need more easy meal inspiration? Check out our wildly popular 10 Ways to Eat series.

Like this blog? Then you'll love "The SparkPeople Cookbook: Love Your Food, Lose the Weight."



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Comments

  • LDHANSFORD22
    139
    I made my own taco seasoning mix and keep it in a jar in my pantry. No need to purchase high sodium seasoning packs. Helps your heart and your pocket book. - 2/11/2016   10:34:16 PM
  • 138
    You covered it well. I was surprised you did not include olive oil. Is that because of the cost? - 1/30/2016   10:54:54 PM
  • KLEMIE
    137
    I would say I have about 95% of these ingredients in my house. I am loving all the different things to do with different foods. It's easier to eat healthier when you're not cooking the same meals all the time. - 1/12/2016   8:54:43 PM
  • JWOOLMAN
    136
    By the way -nowadays you can actually buy sealed microwave bowls of precooked plain brown rice and quinoa.... Ultimate convenience! They're shelf stable. If you like them they can be purchased cheaper by the case. So there are options if you're shorter on time than on money. Also tofu can be purchased in shelf stable aseptic boxes, handy for grilling or using as a base for salad dressing, puddings, dips, eggless egg salad. - 12/26/2015   7:04:04 AM
  • JWOOLMAN
    135
    About needed cooked pasta and grains: I always cook more than I need when I cook grains and freeze portions in pyrex bowls with rubber lids. Heat a few minutes covered (not with the lid) in the microwave, and there you have what you need for your meal. Millet doesn't take long, about the same as white rice. One serving of pasta can be made in the microwave pretty fast: in my old 500W, i put about a cup of water in a 2-cup purex measuring cup, microwave on high for 5 minutes, add pasta to the mark (for example, 1/2 cup dry), high for 4 minutes, stir, high again for 4 minutes, stir, and repeat if needed for whole grain. Less time for non-wheat pasta. You also can let it set after the first 4 minutes and it will usually cook fine. But I also sometimes cook a batch of plain pasta and freeze portions. Same with fresh veg that I can't eat up that fast, just cook (for example, tomatoes and mushrooms or bell peppers or celery) a bit and freeze in Pyrex bowls or in foil. Then they can be added to anything. Mix avocado with lemon juice and freeze individual portions in zip bags. I flatten them so they thaw fast. Baked sweet and white potatoes can be mashed with a fork and frozen in the pyrex bowls. Bananas get frozen peeled in zip bags once they're at risk of getting too mushy, but I also keep them in the refrigerator before that. Skin turns black but the insides are fine. Nice substitute for an ice cream bar, especially if you think to poke a toothpick or stick into the pieces before freezing. Grapes and cherries and blueberries freeze well also - I spread them on a flat pan for a couple of hours and then bag individual servings. Melons likewise, in pieces, good blended with cold water also.

    Also if you freeze slices of good bread or rolls in zip type bags, you will always have bread on hand if you can't get to a store. Just a few minutes in a toaster oven and they're fine to eat. A good collection of nutritious crackers helps also along with peanut butter, nut and seed butters.
    - 12/26/2015   6:57:15 AM
  • 134
    Similar to the way we list. We seem to shop every other day so our meals can be more flexible. Shopping by the week is hard to maintain when your craves change. - 12/17/2015   10:10:05 PM
  • JANERAMI
    133
    I like the concept, but the blog is a bit misleading. These meals aren't all that quick-prep unless you occasionally spend an evening cooking a bunch of rice, pasta, chicken, etc. Notice how many of these recipes start out with COOKED something-or-other, or say to serve over brown rice without mentioning how long it takes to cook it.

    I appreciate the shopping list and the good ideas, though. - 12/7/2015   12:30:50 AM
  • 132
    I really need basic guidance like this list. I love it. (Except for the margarine. I insist on butter, but I never use a lot, just a bit.) - 12/6/2015   7:55:01 PM
  • 131
    To SUSAN29NJ, JESSICAH_89 & ELIKA625's comments: Ditto! - 12/3/2015   12:07:44 PM
  • MAPLIMIER
    130
    To quote, "Eat food, not too much, mostly plants."

    I think he means natural food with no processing, no chemicals, and no "food-like substances", such as cold cereals, fixed up margarine.

    This is really easy to do: start by going to the Farmer's Market (assuming you have one) nearest you. At the grocery store, buy organic grains, then, using the farmer's market and grains, make pasta, pizza, vegetable-based soups and salads. Very cheap, easy.

    Also, luncheon meats and the such are now known to be bad for us.

    Also, meat is suspicious AND uses inordinate amounts of water and grain and resources to bring to market. Maybe 2-3 oz of meat once a week?

    Works for me, maybe for you? - 12/3/2015   11:39:04 AM
  • FSOLO1
    129
    I think using a small amount of butter instead of margarine is best. However, another alternative I use is the spreadable butters out now. - 12/3/2015   8:04:57 AM
  • 128
    This is an excellent article ;especially for newbie cooks.
    I'd substitute butter for margarine, and brown sugar or stevia instead of artificial sweeteners.
    I'll add quinoa, chia seeds, ground flax, olive oil, coconut oil,nuts (walnuts & almonds).
    I'd remove sausage and deli meats....too much preservatives. - 10/19/2015   8:03:07 PM
  • 127
    Low fat milk, low fat yogurt and margarine? This blog must be very old, since low fat dairy is no longer recommended. They also found that butter is better for you than margarine (even if it doesn't contain transfat). - 9/9/2015   8:08:12 AM
  • KAW2015
    126
    This is excellent! It can be very confusing to know what staples are the best choices and how to combine them into nutritious meals. I have printed this off and will be bringing it with me whenever I am grocery shopping :D - 6/21/2015   1:38:49 PM
  • 125
    I still would add BUTTER. - 4/22/2015   9:07:47 PM
  • BIGBUG11
    124
    no thanks - 3/17/2015   5:24:34 PM
  • BIGBUG11
    123
    look forward to a new life - 3/17/2015   5:23:18 PM
  • 122
    Great article. Love the pairings with some new ideas with all the foods I really like too! - 2/11/2015   3:00:34 PM
  • 121
    Great list, covers all bases and gives me ideas when I need it. Thanks.
    - 1/20/2015   9:21:00 AM
  • 120
    Good article. I would add legumes (barely mentioned) and corn meal.
    Article is a couple years old. I wonder what Becky thinks about coconut oil. It is cheaper at some stores. Higher in calories. Less likely effect cholesterol. - 1/17/2015   8:42:24 PM
  • 119
    I like the list very much! I think the artificial sweetener, low sodium, and low fat items may be on there for the benefit of folks who are battling secondary health issues, like high cholesterol and high blood sugar. It's just a general guideline. So, there's no need to be so critical. Buy whatever fits your budget and meets your nutritional values. Completely changing the way you eat is a journey. BTW-I'm sure delicious seeds and nuts aren't on the list because if you're like me, you can't eat just one ounce at a time. Binge trigger!!!! Whew! - 1/4/2015   12:06:58 PM
  • 118
    Took this list with me to the grocery stores today!! Got most of what's on here, in addition to other things I prefer. Great list, thanks for helping me restock my kitchen!! - 1/1/2015   6:33:20 PM
  • 117
    I'm new, so I hesitate to comment on this. Very good information. I think the point is to plan to eat in a planned and balanced manner. For me, my eating habits are a little different: (I don't care for much meat, I don't like dairy products, and I tend to resort to "egg-whites" to get my protein in, because I don't like eggs, etc). I'm not picky, I just have my "go to" foods.

    As such, my take away message from this article was to plan prior to grocery shopping - - and plan in a manner that supports my long-term success in managing my health.

    Thanks! - 12/29/2014   8:53:51 PM
  • 116
    I have a great many of the low-fat items (can't do non-fat) and i only buy whole wheat pasta, rye, pumpernickel, and whole grain bread. I'm borderline diabetic so i stay away from anything white - 10/31/2014   7:26:55 AM
  • 115
    Artificial sweetener?? Why?? Stevia is all natural, nothing chemical, and now Cheap! You can get it powdered or liquid. Tastes great-I use it in my coffee every morning. Please don't list artificial ANYTHING as "healthy", it is not-artificial and processed foods are killing people, and causing illness, not health. But thanks for providing a basically good list, and ideas : ) We need to change almost everything about the American diet, especially for our kids. If it's the last thing I do , I would love to banish the grotesque "cereal aisle" with choice after choice of sugary, artificially flavored boxes of old pasty carbs that are advertised as having "vitamins and minerals" and should NEVER be eaten by kids---I too grew up eating Trix, and Capt. Crunch, etc. They are poison, and it should be illegal to sell basically artificially flavored card board to our children. OK, now go have a nice day : ) !! - 10/25/2014   12:56:15 PM
  • 114
    Great article. I use full fat cheese and dressing...just a lot less of it. I also prefer grains to breads. - 8/22/2014   11:29:32 AM
  • 113
    Love this list. With the exception of the exception of the margarine and lowfat salad dressing this list is close to what I normally buy with a few exceptions mostly the beans. Also I looked at a few new healthy recipes that I wanted to try and noticed that all of the ingredients are on this list. For anyone reading this list I would also suggest that you check out the spark articles regarding storing food it will help to keep the fresh foods life. - 8/13/2014   11:06:34 AM
  • 112
    Had a very busy day and didn't feel like cooking (too hot) so I whipped up a quick veggie omelet. Easy, quick, healthy. It was fun seeing the same idea on your list of quick to fix items! - 7/22/2014   10:42:41 PM
  • 111
    I hope I get to the point where I can make meals in minutes. Right now its a little painful. I'm following the menu plan to have some structure, but really I like to throw things together. - 3/13/2014   9:30:15 PM
  • 110
    These foods are "reality" foods, it always sounds so nice and Proper to wring your hands and moan about artificial stuff, but not many will realistically eat those plain, old veggies and organic stuff forever. Kale, in particular, should be used only for insulation of homes and buildings. - 2/15/2014   7:44:30 PM
  • 109
    Artificial sweetener? Aritificially flavored yogurt? Deli meat and margarine (both chock full of chemicals)?

    Really?! EAT REAL FOOD, PEOPLE! Nothing processed, nothing artificial, nothing with "ingredients" you can't pronounce. That is the key. - 2/12/2014   11:03:25 PM
  • 108
    Very helpful blog.
    Thanks! - 2/9/2014   1:44:32 AM
  • 107
    These are great. i am always looking for new cheap ideas! - 2/3/2014   12:46:46 PM
  • JESSICAH_89
    106
    Great ideas! Especially for someone living on their own and cooking for themselves. The only problem is that much of the recent nutritional research is explaining how bad low-fat or non-fat products are for your health. Fat doesn't make us fat, and those low-fat dairy products have a high-fructose content to replace it. Refined sugars are actually what is converted into excess fat. Certain fats, especially those found in 2% or 3%, are need for proper digestion AND weight loss. Also, no to margerine! The hydrogenation process is realllly bad for your health and research shows that saturated fats are not as bad a previously thought. I would suggest reading up on Dr. Mercola for the low down :) - 1/27/2014   4:08:49 PM
  • 105
    Fresh tomatoes definately! I can dice them or slice them and add to a salad, put them on a sandwich (sometimes they are the star of the sandwich too) or just eat them plain sprinkled with a little dried basil and shredded mozzarella for a quick caprese salad. Yum. And mushrooms. I cook up a batch every week to add into almost everything I eat instead of turning to meat. Add some to a grilled cheese sandwich, sprinkle raw mushrooms on your salad, add to chopped grilled veggies for a vegetarian casserole. - 1/25/2014   7:14:46 AM
  • 104
    I've been making the beef casserole mentioned for years. I like the idea of apple slices on the side...I've never served it with a side. But it is one of my husbands (and mine) favorite dishes. I've never added veges too it though. I am going to try the green beans next time I make it. - 1/15/2014   11:55:19 AM
  • 103
    I would add tomatoes, greens, and spices basil and Rosemary, that I cannot live without! A good basic list. For yeses I have avoided Aldi's. Retirement gave me the time to reevaluate my needs and test quality. I have seriously decreased my food budget by 40%. Amazed at the increasing number of Fit&Lean product line and organic items coming to their shelves. Just thought I'd throw this out there for those struggling. - 1/15/2014   12:53:03 AM
  • NEWLIN83
    102
    Weak blog post. DASH diet is best (US News & World Report, Best Diets 2014). There's a lot of good information from the gov't on the diet, far better general recommendations than this blog post. With that said, I'd avoid the canned stuff, WAY too much salt - stick with fresh or bags of frozen veggies. Also, your whole grains list is pathetic. Go to wikipedia: "Whole Grains." Dried nuts and dried fruit are good - was this left out by ignorance? Keep sodium under 150mg per serving, and saturated fat under 1.5g. Also, you don't have any environmental recommendations? If you can afford it, eat less beef - this food contributes heavily to climate change (see UN report on beef & environmental impacts). Also, what about more fermented foods, like sauerkraut? It's SUPER easy and healthy to do this yourself, and it's like $0.10/head. "Art of Fermentation" is an awesome book, really made my diet cheap, healthy, and much more interesting! - 1/6/2014   8:54:23 PM
  • JDANCINGHAWK
    101
    I'm surprised you didn't talk more about fresh tomatoes! I love them & I'm sort of a picky eater! Also, I live alone and most of my meals are rather "throw something in the ol' NUKE BOX & get it over with! " sort of affairs! One of MY favorites though is a delicious sandwich of your favorite whole grain bread, sliced white cheese, sliced Tomato and sliced fresh MUSHROOMS! Mushrooms are a great protein! Fry it like you would a grilled cheese sandwich, with the cheese to the otter layer to hold everything together! It's awesome & quite filling! Tomatoes , Mushrooms and fresh peppers are staples for me! They're great in omelets! Orange peppers, so I've heard - have MORE vitamin C than oranges! They're wonderful in stir fry! I'm going to stock up on BROWN rice! I have a HUGE bag of WHITE rice I got as an emergency staple!
    As to the folks who complain about "ONLY" having $100 bucks a WEEK for groceries. . .I should BE so "POOR" ! I live alone, so I know the proportionate amount differs, BUT - I live on $1014.00 month SSDI / 138.00 month FOODSTAMPS! TRY to buy healthy on THAT! Let me know how THAT goes for ya! WOW! Add that I pay $700 mo rent just to have a decent home! Another $83 mo goes to the Util. co. ! $45 to cell phone! $28.00 mandated car insurance! TRY to buy enough gas to get me through a month! I've driven less than 875 miles since mid November & THAT includes a 3 hr trip each way to visit my folks! So I laugh at people that cry about budgets as mentioned above! I've done this & fed 2 dogs as well, for over 2 yrs now! I guess maybe I'm NOT doing so bad! The list IS a help! P.S. - BUY ART! Starving sucks! - 12/30/2013   4:00:17 AM
  • 100
    Very informative. I also like the suggestions on the different ways to use the items. - 11/20/2013   7:59:03 AM
  • 99
    List is great and I like the recipies at the end. Thanks! - 10/19/2013   3:35:05 AM
  • GANNONK
    98
    Thanks for the list. It helps a lot. Seems easy to do and sounds delicious - 10/10/2013   8:51:04 PM
  • ZESTFUL60
    97
    Thank you for providing a great list. - 10/2/2013   11:22:33 AM
  • SHAKESALOT
    96
    yummy - 9/25/2013   7:55:06 AM
  • CBANDCB
    95
    No canned green beans or fruit. No "low fat" doctored-up margarine or dairy. Plenty more spices.
    Only eat real, unprocessed foods. Other than these nitpicks, I buy 90% of this list. - 9/16/2013   8:23:19 AM
  • 94
    Also, +1 for curry and fresh garlic (and onions!) - 8/23/2013   10:53:22 AM
  • 93
    I'm gonna have to disagree with the healthy label on some of these (such as margarine, skim and low-fat anything and especially the artificial sweetener). Also, I didn't see any nuts on the list? Thay're good for toppings or in bakes, you could always make your own peanut butter and so on.
    A s to pre-made seasonings, I find those unnecessary - rather get some lemons (I dislike vinegar), bit of honey if it goes well with whatever salad you're making and roll your own. Or just get some pesto :) (I adore pesto pasta with some parmigiano cheese & it's always quick and easy)
    - 8/23/2013   10:52:01 AM
  • 92
    I have always heard to avoid the middle aisles in the grocery store, because that is where the majority of processed foods are. This list helps me decide which items in the middle items are ok to purchase. I'm looking forward to renovating my pantry and altering my shopping trips! - 7/21/2013   9:02:10 AM
  • 91
    Another requirement - Sriracha hot sauce, it's delicious and makes everything else taste better (especially eggs). Also I'd suggest curry powder, great on veggies and you can make curried rice (1-2 tsp in the water when boiling rice and it will soak right in). Fresh garlic is much better than garlic powder, and it's cheap. - 6/30/2013   12:40:04 PM
  • 90
    Sounds like my kitchen - perfect! - 6/20/2013   1:16:17 PM

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