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83 Cheap, Healthy Foods for Meals in Minutes

By: , SparkPeople Blogger
5/23/2013 6:00 PM   :  112 comments   :  294,108 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

  • 62
    Canola and soybean oil...margarine...none of those belong in a list of "healthy foods." - 5/23/2013   8:00:21 PM
  • 61
    nice - 5/23/2013   7:08:29 PM
  • 60
    Looks like my shopping list! I would add Kale to the veggie list though! It is so great to throw into soups, good bulk, nutrients and fiber! And tasty! - 5/23/2013   6:52:23 PM
  • 59
    This is pretty much exactly what I buy and cook with, minus the beef, pork, margarine and popcorn. Grown and can your own veggies and you will save even more money! - 5/23/2013   6:37:29 PM
  • 58
    I'm going grocery shopping today and I plan to use this as a guide. I am not likely to get everything. Some we already have or we don't like. Beside hubby is giving me a budget of $100 for the week. - 3/30/2013   2:39:21 PM
  • 57
    I eat a lot of these things. I wish there were more low/no sodium suggestions. I have been instructed to stay AWAY from canned goods due to the salt and preservatives. - 3/18/2013   5:04:42 PM
  • JGMARIE80
    56
    I have to email this to my son so I could print out the list. - 3/14/2013   8:05:07 PM
  • 55
    This is a great article for newbies to the healthy eating game. I'm really surprised to see no serving size info for the generic recipes in this article. Also surprised to see no nuts or seeds as part of the staples. - 3/13/2013   2:32:02 PM
  • PRITCH3
    54
    I would appreciate a printable version - 3/8/2013   1:02:55 PM
  • GAL2202
    53
    These are great ideas. I will have to try them. I have made casseroles before. Thanks for the information. This really helps. - 2/28/2013   8:04:20 PM
  • GOODWITCH333
    52
    Great list but Where's the Tofu? It's super versatile and yummy and cheap. - 2/17/2013   9:34:42 PM
  • GOODWITCH333
    51
    Great list but Where's the Tofu? It's super versatile and yummy and cheap. - 2/17/2013   9:25:35 PM
  • 50
    Great tips! - 2/13/2013   10:09:28 AM
  • 49
    These are great ideas. I hadn't thought about it that way before. Thanks. - 1/12/2013   12:31:07 PM
  • 48
    Excellent blog, thanks for posting. Like many others, I will print this off for future reference. - 1/9/2013   9:56:24 PM
  • 47
    Thanks for creating such a helpful entry! - 1/9/2013   9:49:28 AM
  • 46
    What a great resource. It needs to go on the Healthy Eating Challenge reading list. - 1/8/2013   1:11:00 PM
  • 45
    Whole grain pita pockets and whole grain english muffins are 2 versatile staples. Both are great for sandwiches, pizzas & toast. When you leave them in your pantry too long they are great substitutions for clay pigeons when shooting skeet. - 1/8/2013   12:21:18 PM
  • 44
    Great way to put this together. A lot of it is very similar to my pantry, but we've had to eliminate the gluten products this past year due to my husband's celiac disease diagnosis. Great list for reference and ideas. Thanks! - 1/7/2013   2:42:24 PM
  • SASSYWOMAN4
    43
    got to have my low fat cottage cheese with in its own juice pineapple. there is no better desseert that this!!!! - 1/7/2013   10:42:31 AM
  • REEREE63
    42
    Great, comprehensive list and you make it seem so easy to throw these meals together. I like that since I'm a "lazy cook". We don't eat pork and very little red meat so I've been stir frying a couple of pieces of shrimp (or scallops), sliced red onions and a broccoli, cauliflower, carrot mix in olive oil. Then add a 50/50 mix of honey BBQ sauce and water which boils down to make a nice "gravy". It can be eaten over rice or pasta and tasted especially good over Jasmine rice. I'm sure poultry would taste good too. I definitely wouldn't want to drink milk with the stir fried or casserole dishes. - 1/7/2013   9:43:57 AM
  • 41
    It's a good, flexible, all-purpose list. And it's easy enough to block, copy, move to a wordprocessing program and print (without any of the side-bar ads) for those wanting that. - 1/7/2013   7:28:51 AM
  • 40
    Love this practical guide--thank you! - 1/7/2013   5:19:11 AM
  • 39
    My list is almost the same but I have never wrote it out. Thank you for doing it for me! - 1/7/2013   2:57:35 AM
  • 38
    This is perfect for students like me who don't have time to cook a lot. I'm going to print this list and use it when I next go shopping for food :)
    Thank you! - 1/7/2013   2:57:18 AM
  • AHICKEY1
    37
    Fabulous list - thanks! My best staple is whole wheat pasta - hate to run out!
    Happy eating 2013 - 1/6/2013   10:23:06 PM
  • 36
    Good start to my next shopping list.Thanks. - 1/6/2013   8:39:23 PM
  • 35
    One of my staples, which would go under either dairy or meat / protein is low-fat cottage cheese (no salt added variety). A cup of that and a 1/2 cup of fruit is a very quick filling and nutritious meal.

    One of the "staples" that will not every show up in my kitchen/pantry is artificial sweetener - simple sugar and honey fill their traditional roles. - 1/6/2013   8:35:02 PM
  • 34
    Good list ... kind of wish that some of the commenters would lighten up - everything in SparkPeople is about moderation - if they prefer alternatives to your suggestions, good for them and they should follow their own inclinations without making such judgmental comments. - 1/6/2013   7:47:51 PM
  • SEBASTIANALADY
    33
    Best helper for me has been a shelf of good spice blends and flavorings like sesame oil and curry paste. I can whip up a stir fry that makes us all happy and has a lot of veg. - 1/6/2013   6:15:40 PM
  • 32
    My biggest reward this month will be a NEW SPICE RACK. Thanks for such a wonderful blog! - 1/6/2013   2:59:05 PM
  • 31
    Thank you for such a helpful blog! Not only did I save it to my favorites, I printed it out and posted it in my kitchen. - 1/6/2013   10:59:22 AM
  • 30
    One other tip that I find saves me money is buying roasts that are on sale (rump roasts, eye of the round etc) They are usually cheaper then ground beef so I buy them and grind and package them myself and freeze - then are leaner then the ground beef I can buy in the store at a fraction of the price. I would say a 10 pound roast likely only takes 10 - 15 minutes to do - 1/6/2013   9:52:20 AM
  • 29
    Loved this article! I saved in my sparks fav :] Thank you! - 1/6/2013   2:50:46 AM
  • 28
    Thanks so much for writing this article. I often feel at a loss for what to buy and how to incorporate it, and in one concise article you have addressed both of these concerns. I will be printing this out and posting on my fridge. Thanks! - 1/5/2013   9:30:54 PM
  • 27
    Wow!! The choices for fruits and vegetables are almost a carbon copy of mine except I don't do legumes! The rest is also similar though I don't use artificial sweetners (don't like the aftertaste). I too use butter instead of margarine, but in limited amounts. - 1/5/2013   7:43:49 PM
  • 26
    Great timesaver,and a validation of some of what I have been doing
    - 1/5/2013   6:51:35 PM
  • 25
    Awesome! This detail will be a superb help for me. Thanks! - 1/5/2013   5:54:42 PM
  • 24
    Awesome! One of the best and most helpful food blogs I've seen on SP!! - 1/5/2013   2:37:30 PM
  • 23
    This is an awesome list that I will have to remember. - 1/5/2013   1:27:40 PM
  • 22
    Terrific list of kitchen staples. I especially like the "menu magic" ideas for quick meals. Thanks for the inspiration! - 1/5/2013   1:27:00 PM
  • 21
    I love this list! I cook everything from scratch, and since I live in Florida, I buy most things from the local produce market. I love the recipes at the end! Thanks! I copied it, and printed it off form my word processing program so I'll have it handy when I go shopping. Thanks for all the motivation. - 1/5/2013   12:55:24 PM
  • 20
    Very comrehensive list for everyone's kitchen. The only additions from my kitchen; wasa crackers, cream of wheat and locally grown honey. I do however stock butter instead of margarine :) I will save this great list to my favorites. Thank you. - 1/5/2013   11:25:20 AM
  • 19
    One of the most helpful blogs ever posted on SP. Thank you from this novice cook. - 1/5/2013   11:23:53 AM
  • 18
    Exactly the type of thing I've been looking for! Granted I will be tweaking the list to suit my own food needs (ex. taking out canned items, switching dairy & wheat with non-alternatives, taking out margarine & traditional oils). The general layout is great though to allow for easy adaptation! - 1/5/2013   11:23:33 AM
  • 17
    List needs to be printable, but first bring it into the 21st century and remove the omega-6 oils, margarine, artificially sweetened items and canned fruit.

    Although as someone who has worked designing low-income menus, meals & shopping lists I can tell you that some one on social assistance cannot usually afford most of the foods on this list. - 1/5/2013   10:41:29 AM
  • 16
    Thanks for the great reminder and grocery list. Looks like I need to hit the farmers market. I see the key is planning and prepping the food. - 1/5/2013   6:47:50 AM
  • 15
    You just can't beat the humble cackleberry (egg) for a meal in a minute. Add something rich in Vitamin C and you've got all your nutrients for the day in one easy package. You'll never go hungry when you have eggs in the house - 1/5/2013   5:12:38 AM
  • 14
    great list but I, too, wish it was "saveable" or printable - 1/5/2013   1:17:17 AM
  • 13
    NUTS! I did not see Nuts on the list, they could be under protein or fats I suppose.
    - 1/5/2013   12:20:13 AM

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