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Food Staples You MUST Have in Your Kitchen

It's time to bring it back to the basics. You must have the staples in your house that set you up for success to eat healthy and balanced as often as possible. I have curated a list of my non-negotiable pantry, fridge, and freezer staples that I always make sure I have on hand. I always fall back on this list if I don’t have time to write a list before heading to the grocery store.

I will break it up by section so you can screenshot this and head to the store when you're in a rush!


· 2 fresh fruits of choice (usually pick a berry and one other in-season fruit)

· Cucumbers

· Tomatoes

· Onion

· Spinach

· Avocados


· Milk of your choice (I use soy milk)

· Greek yogurt

· Hummus

· Eggs


· Ground turkey

· Chicken

· Vegetables

· Fruit


· Pasta sauce

· Cracker/chip

· Bread/English muffin

· Beans

· Nut butter

· Oats

Now that I have listed my staples from the grocery store, I will go over some recipes that I make weekly with these ingredients!


-Oats topped with berries and plenty of nut butter


-Sandwich with hummus, chicken, spinach, avocado, and ALL the vegetables

-Side of pretzels or chips


-Ground turkey tacos topped with tomatoes, onions, and a side of guacamole


- 1 cup of oats

- 1/3 of a cup of nut butter

- Splash of non-dairy milk

-1 TBSP coconut oil

- Add in chocolate chips if you have them (measure with your heart)

- Sweetener if you choose (add to your liking)

-1/2 tsp of baking soda

p.s you can even have this cookie for breakfast!

Mix all these ingredients in a bowl, roll them into little balls, and flatten the top so they are in a cookie shape. Pop in the oven at 350 for only 5-10 minutes or until they are solid. Cool and enjoy.


My other favorite go-to for a mid-day pick-me-up is to make a snack plate. I will take a spoonful of hummus, chop up my fresh vegetables, add some crackers and chicken or turkey on the side, and have a quick, easy, and delicious snack plate to keep me full until dinner.

When it comes to health and nutrition, many people believe that January 1st is the best time to start a new diet. If you’re wanting to get a head start and would like some personalized guidance around getting healthy during the holidays (and into 2023), I’m here for you. Let’s get a head start!

As a dietitian and health coach, I help people simplify their nutrition and figure out a way of eating healthy that is easy to follow, personalized, and sustainable. I am currently accepting nutrition coaching clients for the winter. If you are interested in learning more, the first step is to sign up for a free initial nutrition session. To schedule your free session, click here.

I am also launching an online, self-paced course called “8 Steps to Healthy.” This course will help you create 8 healthy habits that are personalized, sustainable, and will help you feel your happiest and healthiest. No diets or deprivation necessary; just a commitment to taking things slow and steady with the promise of lasting results. If you’re interested in learning more about the course, please click here or email me at

To learn about nutrition, diets, and more, check out my podcast RDs vs BS on Apple Podcast, Spotify, or the website

Happy Holidays!

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