Stocking your kitchen with nutrient-dense, easy, go-to foods is the secret to maintaining a healthy, clean eating lifestyle. You can have the best of intentions, but when h’anger hits, if you don’t have protein-packed options that truly satisfy the fuel your body is needing, you’re much more likely to reach for an easy, but unhealthy choice.
When it comes to foods you choose to keep in your pantry or fridge on the regular, I always suggest that you choose foods that give back to you. How do you consistently eat real, whole foods that fuel you and give your body the nutrients it needs?
The first step is keeping those foods on hand and where you have quick and easy access to them. You’re much more likely to eat something nutrient-dense when it’s right in front of you!
Because of this, I love to load my kitchen with foods that not only taste good, but that are in line with my goals and lifestyle. I’m a firm believer that food is to be enjoyed!
I don’t like to spend lots of time meal prepping, so here’s a closer look at what I keep in my kitchen on a daily basis and why I love these foods as staples in our house.
Steamed Veggies
I like to steam a variety of veggies so they are ready to eat any time I want them! I personally don’t digest raw vegetables well, so I always steam them first. I make sure that when I’m hungry, veggies are the first thing I eat on my plate. This not only fuels my body with nutrients, but helps fill me up so I can stay on track with my goals.
Dips and Hummus
Dips are a great addition to snacks and meals because they taste amazing! Unfortunately, many are loaded with conventional dairy and are high in calories and unhealthy fats. Because of this, I’m very picky about dips that I keep on hand! Luckily, I’ve found some fantastic options. I love the Creamy Ranch dip from Tessemae’s and the Cashew Nacho Cheese dip from Siete! They make all my veggies taste amazing and have clean, healthy ingredients! Organic hummus is another staple that we often have on hand. Josh and I like to rotate between these on a regular basis.
Organic Turkey Bacon
Who doesn’t love bacon?! Josh and I don’t eat pork, (you can ready about why here), so turkey bacon is great option that has become one of my go-to snacks. It’s an easy way to get protein in with a lot of flavor! Just be careful, bacon can be loaded with salt, so keep that in mind before you go on a binge. Also, if you’re looking to start veering away from conventional pork bacon, organic beef bacon is a DELICIOUS alternative as well (just a little harder to find!)
Cooked Oatmeal
I love having oats on my carb days for breakfast and especially around my more intense workouts. However, oats can take a long time to cook (and I don’t recommend the quick, cooking oats 🙂 ). Because of this, Josh and I will make a large batch of oatmeal in the Instapot, and then store it in the fridge to eat throughout the week. It’s much easier to stay on track when you can grab a scoop of cooked oatmeal and add in blueberries for an antioxidant boost!
Green Apples
This is just a simple fruit that is lower in sugar that I enjoy eating! It also helps to curb any of my sweet cravings and is a much better option than grabbing a sugary treat! Find a fruit that you love, and try to have it on hand throughout the week. It can be the difference between staying on course or falling off track.
Eggs
A great food that can be cooked/prepped a handful of different ways, from hardboiled to scrambled. Great for low carb days as the good fat in the yellow provides energy and is a great source of vitamin D. It’s also high in protein which is vital for maintaining a high metabolism and can increase satiety!
Coconut Oil
I love using coconut oil on different recipes; from coating the pan for my lean protein to adding it to my greens. Coconut oil has amazing health benefits from antibacterial properties to raising good HDL cholesterol. This is always my go-to oil when we’re cooking!
Sea Salt
Did you know that salt is actually essential for maintaining a healthy, functioning body? And it adds so much flavor to food—like I said before, food is to be enjoyed! It’s important to note that not all salt is created equal. Table salt can be heavily processed and depleted of many minerals besides one. That’s why, we always choose Himalayan sea salt! To read more on why sea salt is a a better option, click here.
Dark Chocolate
Yes, you read this correctly! Dark chocolate is a staple in my kitchen! On those nights when I just need something sweet after dinner, a piece of dark chocolate is my go-to. I make sure that it contains at least 70% cocoa.
Garlic Cloves
Garlic not only tastes amazing and is great to add to any meal, but it’s actually medicine in itself! From immune-boosting nutrients to aiding in heart health, garlic is a must for my kitchen. I use it to add additional flavor to many proteins that I cook up or veggies that I sauté.
Organic Chicken, Grass-Fed Beef or Bison
Protein is a staple for me! I make sure that I eat a serving of protein with every meal. Protein is essential for helping to repair muscle post workout, and can also help aid in boosting your metabolism, as it takes more calories for the body to break down protein vs. carbs and fats.
Sauerkraut
Fermented foods such as sauerkraut help aid in digestion and provide natural probiotics to the body. It’s a great source of fiber and adds an additional crunch to your food. I personally love the Garlic Dill Pickle Kraut from Farmhouse Culture. It literally tastes like you’ve added dill pickles to your meal. So good! Don’t be scared, give it a try.
Organic Chicken Sausage
Organic chicken sausage is another great lean protein choice that’s loaded with flavor. It’s easy to make and fast, which is why I try to keep it on hand. It’s a definite go-to when I’m in a time crunch! It’s also easy to bring with me when I’m on the go or if I’m running late.
Pre-Made Chicken Vegetable Soup
I love making a big batch of soup in the slow cooker and then having it on hand through the week. It’s easy to heat up, and loaded with protein from the chicken and bone broth. It also has lots of veggies! It’s perfection in one meal.
Snacks on the Go
Another tip that really helps me stay on track is having healthy, quick snacks on hand. When you’re hungry, it’s so easy to grab whatever is convenient. I get it, “hangry” is a REAL thing, especially when the chaos of life hits!
This is why I try to have ready-to-go snacks on hand or in my purse at all times. One of the things I always have ready is protein bars. I love the bone broth protein bars from Ancient Nutrition. They are delicious, nutrient-dense and high in protein! Another great brand is Epic bars. These are high in protein and are low in both carbs and fat.
Another option is eating dehydrated fruit and vegetables. These can easily be found at the store or you can have some fun and make your own batches at home with a dehydrator. One of my favorite go-to’s in this category are kale chips. These are delicious snacks that can be easy to grab when you just need something, but want to stay on track and keep eating clean.
Breakfast Smoothie
I use bone broth protein and multi collagen protein (both from Ancient Nutrition) every single morning. I love to have it my morning smoothies. Here is one of my favorite smoothie recipes:
- 1 scoop of multi collagen protein powder
- 1 scoop of vanilla bone broth protein powder
- 1 cup of berries
- 1 tbsp goji berry powder
- 1 cup unsweetened vanilla almond milk
Blend for 30 seconds to 1 minute and you’re good to go!
Let’s Hear from You
Do you have any staples that I should add to my list? What things do you keep on hand that have become go-to’s that help keep you on track?
Hey Dr. Chelsea 😊 I love a good superfood greens powder. A quick, easy, healthy and delicious way to add extra nutrients on its own or in a smoothie! Endless possibilities. Super greens superfoods! Yum 😋 Thanks for all you and Dr. Josh do. Happy health, happy eating!
A go to staple for me is dark leafy greens such as baby kale or bok choy. This helps me get in more vegetables through a quick salad or fresh juice! Love your new website, I also love the carb cycling guide! Much love to you!
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