Fridge and Pantry Revamp – Get your kitchen reset & ready!
This Habit Reset is a fantastic opportunity to revamp your pantry and stock up on staples to help you achieve your health and fitness goals. This guide will provide you with tips to make sure your pantry and fridge staples make it easier for you to choose a healthy, convenient meal and snack options and never leaving you wondering what to eat.
Pantry staples
Keep these ingredients/products in your pantry:
Carbohydrates
- Brown rice
- Quinoa
- High protein pasta (legume based)
- Oats
- Wholegrain/high fibre cereal, bread and crackers
- Low sugar granola
- Canned vegetables
- Rice cakes
- Pantry friendly vegetables (root veg, pumpkin ect)
Proteins
- Canned legumes (i.e. black beans, lentils, chickpeas)
- Tinned tuna
Fats
- Extra virgin olive oil
- 100% natural nut butters
- Nuts
- Seeds
Other
- Vegetable stock (powder or carton)
- Tinned crushed tomato
- UHT milk varieties
Fridge/Freezer staples
Keep these ingredients/products in your fridge/freezer:
Carbohydrates
- Fresh and frozen vegetables
- Salad mix/dark leafy greens
- Cooked grains
- Fresh and frozen fruit
- Dairy and dairy alternatives (avoid flavoured)
Proteins
- Eggs
- Fish
- Poultry
- Lean meats
- Tofu
Fats
- Butter
Other
- Condiments
- Beverages
Didn’t see your favourite food on the list? No worries!
Let’s talk about healthier food swaps. Instead of cutting out your favourite foods, try to replace them with healthier alternatives OR enjoy them in small portions, less often. Where possible, avoid processed foods or foods high in sugar or saturated fat. For example:
- Milk chocolate -> 70% dark chocolate
- Chips -> brown rice crackers
- Lollies -> Dried fruit
- Soft drinks -> Naturally sweetened mineral water, Kombucha
- Sweet spreads -> 100% nut-based spreads
- White bread, pasta, crackers, cereals -> Wholemeal varieties
Pantry staples
Preparing individual ingredients will make mealtimes much more convenient while also allowing you to have the flexibility to change your meals without needing to cook again.
For example have 1-2 ready to eat sources of each macronutrient (carbohydrate, protein, fat) and nutrition boosters (micronutrient-rich foods). Such as roasted sweet potato and cooked quinoa for carbohydrates, poached chicken and drained and rinsed chickpeas for protein, ripe avocado and roasted almonds for fat, washed spinach, lightly steamed broccoli and washed and cut fruit for a nutrition boost. Using these prepared ingredients, you have the base of multiple meals available at your fingertips, making mealtimes much easier. Here are some examples of different meals:
-
Meal 1: Warm quinoa chicken salad
Warm quinoa, chicken and sweet potato. Add spinach, avocado and chopped almonds. Dress with extra virgin olive oil and balsamic vinegar. Mix and serve warm. -
Meal 2: Tuna and Greens
Warm quinoa and steamed broccoli, season with salt pepper and your favourite spices. Serve with tuna and avocado. -
Meal 3: Wrap or sandwich
Using a wholemeal wrap or bread, assemble a wrap/sandwich using (shredded) poached chicken, spinach, avocado and your favourite condiment such as pesto, mustard etc.
