We all have busy schedules and is not always feasible to prepare a three course dinner that is both nutritious and delicious. Occasionally you do have the time and the payoff is a delicious meal. Our lives are usually very busy and we have little time to spare. However, we also don’t want to succumb to the temptation of ordering out on a nightly basis. Not only can this be detrimental to our health, but also to our monthly budget.
For those who rely on takeout or restaurant food multiple times per week, consider this food for thought: According to the Bureau of Labor Statistics, the average American household spends around $3,000 on dining out annually. Wow! That really puts things into perspective. $3,000 can be used for a very nice vacation or a down payment on a car. According to MoneyUnder30.com, a $13 takeout or restaurant meal has a 325% mark-up of making it at home. This may make us think twice about ordering out more than once per week as it is definitely not to our long-term financial benefit to do so very often.
Ok, so if we’re trying to transition from takeout life to make-it life, what types of nutritious food staples should we keep on hand to be able to whip together a quick, easy and delicious meal at anytime? Here’s what Registered Dietitian Michael Glab keeps on hand for daily use.
(Please note: you don’t need to purchase all of these items, this is just an example to help guide you!)
Protein
Chicken thighs - fresh or frozen; they cook well and rarely dry out when baked at 350 degrees for 20-25 mins
Rotisserie Chicken - just pull apart and add to salads, sandwiches or tacos.
Eggs - probably the most versatile and least time-intensive protein to cook up
Tuna - canned, packaged or fresh
Sardines - definitely an acquired taste, but a low-key superfood
Cottage cheese - I like Daisy or Good Culture as it has a few ingredients and no gums or preservatives
Deli Turkey Slices - I choose the nitrate free or version that uses nitrates from celery juice
Natural peanut butter - ingredients should be peanuts and salt, that’s it
Black beans - canned, low sodium if possible
Tofu - I slice a block, marinate overnight in soy sauce + smoke flavor and bake at 375 for 40 mins the next day
Dairy
Sliced or shredded cheese - choose low-fat options for weight loss
Plain Greek Yogurt - great addition to smoothies
Milk - I use unsweetened soy milk, but if you like regular milk, keep it going! Skim, 1% or 2% are all good choices!
Grains
100% whole wheat bread - Makes your sandwich more filling
Corn Tortillas - El Milagro brand are inexpensive and only contain 3 ingredients
Cheerios - plain, for when I’m craving a crunch
Brown Rice - great for meal prep
Oatmeal - overnight oats recipes to make a grab-n-go breakfast the night before
Popcorn kernels - freshly popped at home is the best and is part of a healthy diet
Pasta - I personally like angel hair or rigatoni. Use whole grain if eating more than once per week.
Fruits
Fresh fruits
Bananas - I also slice and freeze these for smoothies
Apples
Pears - in season - fall
Berries - in season - summer
Frozen fruits
Mango
Berries - when not in season
Vegetables
Fresh Veggies
Spinach
Peppers (mini peppers or regular bell peppers)
Onions
Baby carrots
Frozen Veggies
Broccoli (microwaves well when frozen)
Green beans - unless in season in the summer
Healthy Fats
Avocados
Extra virgin olive oil
Avocado oil
Almonds or Cashews - raw or roasted/salted, preferably not cooked in oil
Natural Peanut butter - also under protein; just peanuts and salt
Condiments/spices
Mustard
Ketchup - no high fructose corn syrup
Hummus
Strawberry jelly - no sugar added - Polaner brand is an example
Mayonnaise - I prefer olive or avocado oil based if possible
Balsamic vinegar - for salad dressing
Honey
Low sodium soy sauce
Liquid smoke flavor
Spices: cinnamon, chili powder, season salt, cumin, basil, oregano