Kitchen Staples for Healthy Eating

I've had a lot of recent conversations about food!  People asking me how I stay on track, do I meal prep, does eating chicken get old, you get the idea!  

 I try my best to meal prep and I do my best to make my healthy choices fun and tasty!  So much has changed over time, and there are many seasonings, dressings, sauces, etc that you can use to make your food taste delicious!  These conversations encouraged me to share a few of my favorite items that I try to keep on hand, and use weekly!  

 As any healthy person will tell you, clean eating can be boring.  If they tell you it is easy or great 100% of the time, they are lying!  Yes I will say it again, they are lying!  Life is centered around food!  Gatherings, holidays, celebrations, work parties, pool days, and boating, all have food and drinks in common.  I had every intention of eating clean on my recent trip to WA, and I did somedays but other days I wanted to see my friends, family and eat out at my favorite restaurants!  Food is fun!  I love dessert, wine, trying new appetizers, french fries ... and all things that taste amazing!  I am a foodie at heart.  I often tell my husband date night/girls night is about the experience.  While he thinks I am crazy ~ food design, taste and calories are part of the fun ~ they just don't fit into my fitness goals!  So I try to keep my splurges at a minimum and save my inner foodie for special occasions!  

 Spices: Do not overlook your spice cabinet!  I avoid salt if possible, but Mrs Dash has great sodium free seasonings.  I love using cumin or cinnamon on my sweet potatoes, and cumin, dry mustard, and red pepper flakes mixed in with my turkey burger (among other things like oregano etc).  Curry is another favorite of mine not shown below!  Be creative! When you are eating healthy, seasonings are a great way to switch up the flavor of the same bland food.  I have posted a handful of my favorites but there are tons of options to choose from!  

Sauces: Excess calories often hide in salad dressings and sauces.  Depending on what your goals are will determine whether you eat full fat dressing or a healthier alternative.  If you are looking for healthier options below are a few of the items I turn to!  Salsa is a good alternative to dressing, hot sauce adds flavor to chicken or eggs, Bragg Liquid Aminos taste like soy sauce, Walden Farms makes a Thousand Island dressing I like and a low sugar BBQ sauce (among some dressings I don't like but lots of choices -- usually found in the baking isle not by other salad dressing).  Not pictured but another staple I use is sugar free syrup.  Everything below can be found at most grocery chains.   


FOOD IDEAS: While there are recipes galore on Pinterest these days I have added 3 of my favorite go to foods for Breakfast, Lunch, Dinner and Snack times!  

 Healthy Snack Ideas: These are some of my favorite go to snacks.


Ezekiel Muffin with Avocado and Lemon Pepper

Breakfast Ideas: 

The Fudge Brownie Flavor is GREAT as a Protein Shake 

Lunch Ideas: You will notice I mainly eat chicken and turkey burger but lean beef and fish are great options as well.  Lunch and dinner items can be switched to your liking (I personally don't enjoy fish, but wish I did for the health benefits)

Buffalo Chicken 

Dinner Ideas: I shoot for 4-6 oz of Protein, I do not always add a carb to my dinner 

  • Buffalo Chicken over rice and asparagus (did I mention I am in LOVE with buffalo sauce lately ~ I think I eat it once a day) 
  • Shredded BBQ chicken, cinnamon sweet potatoes and green beans (you can find low sugar bbq sauce that is a tasty, healthier choice) 
  • Fish and vegetable of your choice (my favorite vegetables are green beans, broccoli, zucchini, yellow squash and brussel sprouts) 

Roasted Brussel Sprouts

Prepped Cucumber Cole Slaw 

Misc Tips:
  • Drink your water!  Water will help you feel full and avoid mindless eating on top of the health benefits.  Try to drink your water plain, but if that is boring add lemon or a flavoring like Mio to reach your water intake goal.  
  • Chew sugar free gum to help fight sweet tooth cravings. 


Life is full of choices!  These are merely suggestions.  They will be appealing to some, and awful to others.  One thing I have learned is I love recipe ideas and success tips from those going through the process because they are excited to share what works for them and what doesn't.  Failure is part of the process.  If you have any tips or recipes to share with me please do!  For those who look at healthy eating and feel like it sounds impossible, keep your chin up.  I prep 1 - 2 times a week (see prior blog about food prep) and I allow myself a cheat meal on Sunday night of my choosing  ~ pizza, burger and sweet potato tots, froyo, whatever I am craving in the moment ~ it satisfies my cravings and and helps me stay on track instead of binging!