Your fridge/pantry must haves

Eggs, Chicken, some sort of lean deli meat, Tomoatos, lettuce, HOT SAUCE :-p

Fridge/freezer: chicken breasts, fruits and veggies, low fat cheese, almond milk, cottage cheese (2%), wholly guacamole (love that stuff).

Pantry: tuna pouches (in water), almonds, old fashioned rolled oats, black beans, and spices that I like for recipes.

I don't have healthy meals to give off the top of my head, but I use Skinnytaste.com a lot for ideas.

Eggs- quick, delicious protein that can be eaten with a variety of foods(hummus, vegetable omelette, baking)

Versatile fruits-My favorite fruits that can be eaten alone, with yogurt, in a spinach salad, or in cooking (pears, strawberries,blueberries, mandarin oranges, plums, and honey dew melon are my favorites!)

Vegetables- Stuff that can be dipped in hummus, put in an omelette, or cooked quickly (mushrooms, bell peppers, tomatoes, brussel sprouts, spinach, sweet potatoes, cauliflower)

Did I mention sweet potatoes and cauliflower?! Eat sweet potatoes instead of stuffed potatoes, eat with salsa, hummus, and mashed! Cauliflower is GREAT mashed as well, and i use it instead of rice to stuff peppers

BEANS/LENTILS- also versatile, and pretty cheap and nutrient dense

Greek yogurt-use instead of sour cream, buy plain, you can also add honey/splenda/fruit for a sweet

My favorite low-cal or nutrient dense condiments are mustard, poppyseed dressing, and hummus

unsweetened almond milk- the half coconut milk is creamy and delicious

Eggs, cheese, greek yogurt, salsa, baby spinach, romain, onions, mushrooms, zucchini, cucumber and banana's are must haves. I buy skinless boneless chicken breast at a local italian market for usually less than $2 a lb. Also don't forget avocados and I usually buy at least one different type of berry a week. rasberries tend to be my favorite, plus I like them in the yogurt. Oh and I love red grapes, usually keep some fresh and freeze some. Not sure if you've ever tried frozen grapes before but they're awesome.

Not sure if you like fish but tilapia or cod can make some nice fish tacos. I'll pan cook the fish with some salt and pepper (optional) a squeeze of lemon juice. I make the taco's with the fish, broccoli slaw and usually make some homemade pico de gallo but you can use salsa instead.

Regardless of what anyone else gets, find your favorite fruits and veggies, that way you'll eat them more. I am not a broccoli or cauliflower fan...so lots of zucchini and asparagus when it goes down in price. A good general guideline is to eat the rainbow. Orange, red, green (dark leafy(spinach, kale, chard) tends to have higher nutrient content than light (iceberg)).

I'll do a lot of salads using mexican type ingredients...greek yogurt for sourcream and I use regular cheese, just measure out my serving, and salsa for the dressing. Sometimes I'll take a couple tortilla chips and crumble them over the top that way I'll still get the crunch of it. I do a buffalo chicken salad that's the same idea, I bake my chicken and brush the chicken with franks inste.ad of giving it a bath...

not sure if you have a decent protein powder but a smoothie is great for after a workout, or just to fill in some gaps in nutrition. I freeze my bananas for those and use that Blue Diamond Almond Coconut milk, soo good.

And a good olive oil, must have that in my pantry:D

Lots of carrots, caulifower and houmus ingredients (canned chick peas and skinny cottage cheese, garlic), tuna in water,m low fat mayo, weight watchers jellies, almonds and a truck load of skinless chicken. ...I live in New Zealand where we don't have the range of low-fat/diet products that you might have access to..if we had them here I know I'd buy them! Good luck with your new healthy eating!

tis true, I'm in nz right now.

Eggs, chicken, tuna, yoghurt (make sure its not packed with sugar), a big variety of fruit and veg and protein bars and shakes for on-the-go meals.

Plain Greek yogurt, low fat cottage cheese, skim milk, eggs, sugar free jelly, tofu,
chicken breasts, light/low fat cheese, lots of fresh veggies, bananas, berries, avocados, salmon, tilapia, frozen veggies & berries, deli flats or sandwich thins

Peanut butter, oatmeal, Nutella, tuna, sardines, fruit and/or granola bars, dried (or canned) beans, pasta, olive oil, nuts, dark chocolate, protein powder, barley, low sodium canned veggies, diet snapple individual packets to go, cannellini beans, red kidney beans, black beans, protein bars

Roasted veggies (olive oil & fresh garlic) I make a huge tray for a few days

Roasted chicken breasts (with olive oil & either garlic & parsley or Montreal Chicken seasoning)

Pasta with olive oil, chicken, & veggies

Lentil soup

Chicken soup

Pasta Fagioli

3 bean Turkey chili (skinnytaste.com)

Tofu broccoli stir-fry (eatingwell.com)

Tilapia with fresh garlic & a tiny bit of butter & lemon juice & lemon pepper seasoning

Poached Salmon with lemon pepper seasoning

Baked salmon with low sodium teriyaki sauce


Feel free to PM me if you'd like more ideas.

I'm not going to say it's "healthy"...........but you did ask for must haves.........I'm going with Doritos, nacho cheese....it's not cho cheese!

Meals I like to eat on a regular basis:

1) Cheeseburgers made with fat free cheese singles, super lean beef and whole wheat buns. Top with lots of veggies.

2) Eggs in any way. I really like to use a whole wheat tortilla and make a breakfast quesadila, top with salsa and sour cream.

3) Re-fried black beans and salsa. I use the dry beans, cook them and then blend/mash them with some chicken broth and top with salsa and sour cream. 1/4 cup of dried beans are only 100 calories. This is a light and filling meal.

4) Chicken with a veggie-I like to do bbq chicken a lot and a light chicken parm (use panko crumbs and bake)

5) Mac and cheese, but I cook it with very little butter and add sliced, sauteed zucchini and tomatoes. It makes the meal go farther and much healthier.

6) Homemade chili. Enough said.

7) Sweet and sour meatballs. Use the lean beef and add some store bought sauce to meat mix. Serve with steamed veggies, rice and some extra sauce. Delish.

Jalna greek yogurt
fat reduced tasmanian fetta cheese
baby bocconcini cheese (I love my cheeses so I look for little alternatives so I don't feel deprived)
rocket and baby spinach mixed bag
fresh seasonal vegetables (usually carrots, beans, celery, lettuces, fennel, avocado,cucumber, cabbage)
strawberries
kiwifruit
apples
oranges
watermelon
bananas
pumpkin seeds
sunflower seeds
cashews
pistacio nuts
rolled oats (old fashioned oats)
wholemeal flour
mountain bread rye wraps
rice paper for wraps/rolls
medium grain rice
nori
skinless chicken/lean lamb steak/lean beef steak (split into roughly 80-100g portions then frozen so I can ONLY use the smaller portions when I cook it for me)
eggs
Tip Top The One bread (Australian: iron and folate fortified)
baked beans in little cans
chickpeas/lentils/cannelli beans/butter beans dried and tins
rice noodles
tinned roma tomatoes
weetbix cereal
white vinegar
a GOOD quality first pressed extra virgin olive oil (if you are gonna have an oil it has to taste GOOOOOD)

I make loads from scratch - always have so the most important thing that I have in my pantry? An accurate set of food scales.