Good Food on Hand

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The key to getting healthy meals on the table quickly is having a well-stocked pantry, refrigerator and freezer with the basic items that you will use frequently. Here are some suggestions for stocking up. You don’t need to have all of these on hand, but these lists may encourage you to try new foods to add variety to your diet. Remember to read labels for nutrient and calorie content.

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PANTRY

Beans

• Canned beans such as black, pinto, garbanzo, cannellini, white beans for soups, spreads, salads and casseroles.

Grains

• Barley
• Brown rice, wild rice, brown basmati rice
• Whole-grain couscous
• Millet
• Quinoa
• Buckwheat
• Yellow cornmeaL
• Whole-grain pasta
• Whole-grain breads, English muffins, bagels
• Corn tortillas

Broth

• Low-sodium chicken or vegetable broth; some stores have other varieties such as mushroom broth.

Canned Foods

• Tomatoes (whole peeled, dried, paste)
• Pumpkin
• Hominy
• Beans
• Artichoke hearts
• Roasted peppers
• Green olives
• Mushrooms
• Sauerkraut
• Mandarin oranges
• Applesauce to replace fats in baked goods
• Canned or pouch pack light tuna in water, salmon, clams, shrimp, crab, chicken breast

Protein Powder

• Herbalife® Formula 1 Shake Mix
• Herbalife® Personalized Protein Powder

Cereals

• High-protein cold cereals
• Rolled oats
• Multigrain hot cereals
• Crackers
• Low-fat, whole-grain crackers
• Dried Foods
• Sun-dried tomatoes
• Dried mushrooms

Baking

• Whole wheat, whole-wheat pastry, white whole -wheat flours
• Dark cocoa powder
• Evaporated nonfat milk
• Cornstarch for thickening

Snacks

• Herbalife® Protein Bar Deluxe
• Herbalife® Protein Drink Mix
• Herbalife® Roasted Soy Nuts

Tea

• Herbalife® Herbal Tea Concentrate
• Green tea
• White tea
• Oolong
• Black tea

REFRIGERATOR AND FREEZER

Nuts

• Pecans
• Walnuts
• Pine nuts
• Almonds and other tree nuts stored in the freezer

Fruit

• Frozen fruit loose-pack and unsweetened, frozen fruits are great for protein shakes. Also, you can thaw them quickly in the microwave and mix with yogurt or cottage cheese for a quick breakfast.
• Frozen berries
• Apples
• Cherries
• Mango
• Pineapple
• Peaches

Frozen Vegetables–All kinds, but particularly the following, which are loose-pack and great for soups, stir-fry dishes and pasta:

• Spinach
• Green beans
• Sliced peppers
• Mixed stir-fry vegetables
• Edamame (soybeans)
• Broccoli and cauliflower
• Corn
• Peas

Fish

• Loose-pack frozen shrimp and scallops
• Cod
• Halibut
• Salmon
• Tilapia

Vegetarian Foods

• Veggie burgers and soy ground round

Dairy Products

• Nonfat milk or soy milk
• Eggs or egg whites
• Nonfat cottage cheese
• Nonfat yogurt
• Low-fat string cheese
• Low-fat Parmesan cheese
• Nonfat ricotta cheese

Grains

• Whole-grain waffles
• Whole-grain breads
• Corn tortillas

Vinegars

• Balsamic
• Red wine
• Champagne
• Rice
• Apple cider
• Fig

Oils

• Olive oil (pan-spray form also)
• Sesame oil
• Canola oil

Spices and Herbs

• Allspice
• Ginger
• Cinnamon
• Nutmeg (whole)
• Cloves
• Lemon pepper
• Coriander
• Turmeric
• Cardamom
• Black pepper
• Red pepper flakes
• Cumin
• Oregano
• Basil
• Rosemary
• Thyme
• Sage
• Dill
• Curry powder
• Garlic powder
• Onion powder
• Chili powder (regular and chipotle)
• Dry mustard
• Wasabi

Other Seasonings

• Dijon mustard
• Tabasco
• Light soy sauce
• Rice wine (mirin)
• Ketchup
• Miso paste
• Oyster sauce
• Thai fish sauce
• Chili-garlic sauce
• Salsa

Extracts

• All-natural vanilla, maple, almond, orange, lemon, mint

Fresh Fruits and Vegetables

Try to purchase locally and seasonally. For convenience, use precut carrots; prewashed salad greens and other vegetables; pre-shredded cabbage; chopped onions and garlic; and fresh-cut fruit.