Article at a Glance:
- Setting your environment up for success by stocking your home with the right foods can make weight-loss easier.
- Stock your pantry and fridge with a variety of healthy proteins, whole grains, and long-lasting frozen fruits and vegetables so you have the right foods to create healthy and balanced meals and snacks.
Make weight loss simpler by setting your environment up for success. If your cabinets are filled with high-calorie tempting foods, those will be the foods you grab when you’re hungry or in a rush.
But if you stock up on healthy, whole foods and keep those easily accessible and at eye level, you’re more likely to grab these foods that will fuel your energy and support your goals.
Here is how to stock your kitchen for weight loss with plant-based foods, from a Registered Dietitian.
Pre-Portioned Proteins
Protein is an important macronutrient to prioritize in your meals and snacks, especially when you’re trying to lose weight, as protein will help you stay full for longer. Including protein in your diet also helps maintain and build muscle mass, supports satiation, and supports balanced blood sugar levels.
Foods: Nuts (cashews, walnuts, pistachios, and almonds), seeds (chia, flax, pumpkin, and hemp seeds), edamame, plain Greek yogurt or dairy-free yogurt, beans (kidney, black beans, and chickpeas), nut butter
Whole Grains
Whole grains provide fiber, B vitamins, zinc, iron, and magnesium. These nutrients can support heart health, healthy digestion, and weight management.
Foods: Quinoa, brown rice, oats, bulgur, buckwheat, wild rice.
Healthy Fats
Dietary fat is essential for supporting overall health and ensuring proper bodily function. Your body needs dietary fat in order to absorb fat-soluble vitamins (A, D, E, K). Omega 3 fats in particular are imperative for cognitive function and brain health. Unsaturated fats also support heart health and play a role in lowering LDL cholesterol.
Foods: avocados, olive oil, nuts, seeds, and fatty fish such as salmon.
Frozen Fruits and Vegetables
Fruits and vegetables should be the star of your meals, taking up at least half of your plate. They’re packed with vitamins, minerals, and antioxidants. Consuming a variety of fruits and vegetables ensures your body is getting an array of those essential nutrients.
Why frozen? Keeping frozen fruits and veggies stocked in your kitchen will ensure you always have them on hand for smoothies, or adding to yogurt or oatmeal, or enjoying as side dishes.
Foods: a variety of frozen fruits and vegetables. Freeze-dried fruits are also a great snack to have on hand.
Spices and Seasonings
Adding a little seasoning to your meals, like cumin, garlic, or basil, adds new flavors to keep your meals exciting, and pack a powerful nutrition punch. For example, garlic contains a compound called allicin that has been proven to help lower blood pressure.
Foods: garlic, cumin, basil, oregano, cinnamon, turmeric, and ginger, just to name a few.
Convenient Snacks
When you’re rushing around with a busy schedule it’s easy to grab ultra-processed and high-calorie foods when hunger strikes. Stocking up on healthy and balanced quick snacks will ensure you have something nourishing to grab when needed.
Foods: snack bars, brown rice cakes, pre-portioned hummus, pre-cut vegetables, freeze-dried fruit, pre-portioned trail mix.
Live Complete Takeaways
Weight loss doesn’t have to be complicated, nor should it be. Instead of trying to resist temping high-calorie foods, move them out of sight and stock your pantry and fridge with a healthy variety of easy-to-grab proteins, frozen fruits and veggies, plus seasonings to add flavor and spice to your dishes.
Be sure to stock up on convenient and easy-to-grab balanced snacks when you’re on the go and need something with staying power.
