Having a wide variety of the right ingredients on hand in your cupboard, fridge and freezer offers tremendous flexibility for preparing fresh, easy and great-tasting lower-calorie, lower-fat recipes. This pantry list covers the basics of good-for-you cooking, with room to add your favorites.
Fresh Produce
- Any fruit or vegetable in season
- Broccoli
- Cabbage
- Carrots
- Cucumbers
- Garlic
- Onions
- Potatoes
- Salad greens (any variety)
- Spinach and other leafy greens
- Sweet potatoes
- Apples
- Bananas
- Berries
- Grapes
- Melons
- Oranges, tangerines or grapefruit
Dairy
- Fat-free (skim) or low-fat (1%) milk
- Fat-free sour cream
- Plain fat-free yogurt
- Flavored fat-free yogurt
- Trans-fat-free margarine
- Light or fat-free cream cheese
Meats/Poultry/Fish
- Well-trimmed beef, pork and lamb cuts ("loin")
- Skinless chicken and turkey
- All types of shellfish and fish, especially fatty types (such as salmon, tuna)
- Lean cold cuts (such as sliced roast turkey or beef)
- Low-fat sausages (such as turkey)
Cereals/Pastas/Grains
- Whole-grain cereals
- Old-fashioned oats
- Whole-grain pasta
- Quinoa, whole wheat couscous, bulgur wheat
Snacks
- Whole-grain crackers or flatbreads
- Rice crackers
- Whole wheat pretzels
- Plain popcorn or low-fat Microwave popcorn (fat free)
- Fig bars
- Graham crackers
Canned and Bottled
- Reduced-sodium broths and soups
- Canned beans (such as black, canellini, chili, kidney beans)
- Canned no-salt-added tomatoes
- Fat-free bean dip
- Canned fruits (in water or fruit juice)
Oils and Dressings/Sauces
- Canola or soybean oil
- Olive oil
- Peanut butter
- Low-fat or fat-free salad dressings
- Balsamic vinegar and/or other flaored vinegars
- Pasta sauce
- Salsa
Frozen Foods
- Soy-portein burgers and crumbles (low fat)
- Frozen juices (such as cranberry, orange, apple)
- Low-fat frozen yogurt
- Whole-fruit freezer pops
Bakery
- Whole-grain breads and rolls
- Whole-grain English muffins
- Whole-grain pitas
- Corn tortillas
- Whole wheat or white flour tortillas
Beverages
- Flavored sparkling water
- 100% fruit juice