How may times have you stood in front of an open refrigerator door gazing into the cool empty interior? “There’s nothing to eat” you grumble as you reach for the nearest take out menu. In less time than it takes for your take out to arrive you can have a home cooked meal---really.

Preparing quick and healthful meals doesn’t have to be an overwhelming endeavor, when your kitchen is well stocked. The key to keeping meals quick and simple is assuring that you always have certain staples on hand. It’s difficult to cook when there’s no food. Make sure to set time aside every week, to replenish you r stock. A well stocked kitchen and a little creativity will go a long way in your quest for tasty, nutritious meals.

Follow these time saving tips and you’ll always have something to eat:

• Prepare a menu in advance- list 5 entrees for the week. For example, simply write down, Monday- hamburger, T- chicken, Wednesday-beans and so on. You can serve vegetables and fruit with any entrée so don’t be overly concerned about side dishes. Keep in mind which days you will have more time to cook and which days you will need to rely on convenience items. For example try balancing out a healthful frozen entrée with fresh fruit, a salad and some low fat milk. Remember to use your fresh produce first, then frozen or canned, so the fresh food won’t spoil.
• Plan your grocery list based on your menu, with the addition of fresh fruits, low fat dairy and fresh or frozen vegetables. Don’t forget the whole grains such as brown rice, pasta and whole grain bread, and of course a dessert or two when the fruit just doesn’t cut it. If you tend to overeat, don’t buy bulk. It’s a temptation not worth dealing with.
• Organize your grocery list by food group, this will save time in the grocery store. Remember grocery store layouts are similar: all fresh items are around the perimeter and the processed, boxed, canned items tend to be in the aisles. Spend more time around the perimeter and you know that you’ll be buying fresher! Try to make your list complete so that you avoid multiple trips to the store. Organizing your list by food groups also helps to assure variety in your diet.

• Always keep your list in a visible place so you will remember to add items that need replacing.
• Establish a grocery shopping routine. Pick a day and time that makes it easy for you to focus on your shopping needs.
• Running short on time, try using the grocery store’s shopping service—most are available for a minimal cost. (Check for availability of this service at your favorite shopping establishment).
• Keep staple foods on hand so if you do find yourself with an empty refrigerator you can pull together a healthy meal from you pantry or freezer stock.

Staples List

Pantry items

Dried spices such as

• Basil
• Chili powder
• Garlic and Onion Powder
• Cilantro(dried)---this herb is often used in Mexican dishes.

  

• Cinnamon
• Cumin
• Curry
• Dill
• Italian Herb Seasoning
• Nutmeg
• Parsley
• Pepper
• Salt
• Tarragon
• Thyme
• Taco Seasoning
• (any other that you may use frequently)

Canned vegetables, legumes and fruit (you may choose to look for lower sodium varieties)

• Tomato sauce
• Tomato paste
• Canned tomatoes (whole and diced)
• Mushrooms
• Corn
• Baked beans ( regular or vegetarian)
• Garbanzo beans
• Kidney beans
• Black beans
• Green beans
• Green peas
• Pineapple
• Peach halves in juice
• Pears in juice
• Fruit cocktail in juice
• Chilles

Pasta/grains/cereals

• A variety of pasta shapes and sizes
• Whole wheat pasta
• Brown rice
• Barley (quick cooking)
• Couscous
• Dried lentils
• Dried oats (quick cooking)
• Whole grain cereals (look for those with less than 3 grams of fat per serving and at least 3 grams of fiber per serving)

Soups (look for lower sodium varieties if you are sodium sensitive or hypertensive)

• canned broths(chicken, beef, vegetable)
• tomato soup
• vegetable soups

Miscellaneous

• peanut butter
  
• soy sauce
• dry white wine
• red wine (inexpensive wine is fine, better than cooking wine)
• water packed tuna or salmon
• canned fruits in their own juice
• Low fat salad dressings
• Olive oil
• Vegetable oils (canola, peanut, sunflower)
• Vinegar; flavored vinegars along with the basics such as apple cider or red wine vinegar. Balsamic vinegar is also a tasty option.
• nuts

Freezer Supplies

• a variety of frozen vegetables
• individually frozen chicken breasts
• lean ground beef (ground round or at least 90% lean)
• ground turkey breast
• fish (buy fresh and freeze)
• low fat convenience entrees
• frozen fruits such as strawberries and blueberries (juicier than fresh depending on time of year)

Refrigerator Supplies

• Low fat dairy products- milk, cheese, cottage cheese, yogurt, sour cream
• Tofu
• chopped garlic (if you have some cooking skills, buy fresh and chop)
• fresh onions
• fresh fruits and vegetables (plan on using within a week. Otherwise use frozen or canned)
• parmesan or Romano cheese

****The above lists are suggestions; you should choose your own staples based on the foods that you like and often use.