It seems like everywhere I turn I run into fellow Weight Watchers and/or healthy eating enthusiasts, like Danielle Hegedus from Modernize who is stopping by to share her ideas for 10 items you can stock in your fridge for a healthy week!
10 Items Weight Watchers Can Stock in Their Fridge for a Healthy Week
Keeping your refrigerator stocked with healthy food is one of the best strategies to help you make good food choices. With a little planning, you can satiate those late night cravings with an apple and some cashew butter, instead of ice cream. You can also pack a healthy wrap sandwich that will keep you full all day at work instead of making a hasty and pricey trip to a fast food drive through. Take just a little bit of time this weekend to plan ahead and set yourself up for good nutrition throughout the week. Read on for our top ten suggestions of items to keep in your fridge to create versatile meals and snacks that are packed with nutrients and will keep you full.
1. Hummus: Hummus is low-fat and full of protein. Typically made from mashed chickpeas, there are also fantastic recipes for savory versions made of pumpkin, beets, black beans, and edamame. Keep a bag of baby carrots or your other favorite zero points veggies to dip so that you have a quick, filling, grab-and-go snack. Hummus also makes a great substitute for traditional condiments like mayonnaise and even salad dressing.
2. Eggs: Eggs get a bad rap for being high in cholesterol. However, numerous studies have demonstrated that eggs tend to raise HDL (good cholesterol) and lower LDL (bad cholesterol associated with heart disease). Eggs are also loaded with protein, so much so that regularly eating eggs for breakfast can help you lose weight. Eggs are also full of essential vitamins like calcium, iron, potassium, zinc, vitamin E, folate, and many more. They're also inexpensive and versatile. Enjoy them hard boiled, scrambled, or in the delicious veggie packed make-ahead omelette muffins.
3. Chicken Broth: Trying to cut down on your intake of butter, salt, and oil? Keep resealable low-sodium, organic chicken broth in the fridge. You can use it to cook simple carbs like rice or quinoa and to add rich flavor to sauteed vegetables.
4. Non-Fat Greek Yogurt: Greek yogurt is a great way to increase your protein intake--especially if you are a vegetarian! You can add fresh fruit to it for a delicious breakfast or a savory dessert, or substitute it for sour cream or mayonnaise to decrease the fat content in a dish. Greek yogurt also contains valuable probiotics to support your digestive system.
5. Non-Soda Beverage Options: If you have a soda addiction, stock your fridge with refreshing drinks that will curb your soda cravings. Add fruits like blueberries, strawberries, or watermelon to water for a delicious drink that will significantly increase the amount of water you drink. I like mine with cucumber and basil. If you still find yourself missing the carbonation, pick up some flavored sparkling or seltzer water for a healthier alternative to soda.
6. Plenty of Fruits and Vegetables: When putting a meal together, 50% of your plate should be full of veggies, 25% of protein, and 25% of a simple carb or starch. Keep plenty of fresh produce on hand to help you meet this goal. Leafy greens like kale and Swiss chard are full of vitamin K and calcium and form a great base for quick, nutrient-rich salads. Take time at the beginning of the week to wash and chop up cucumbers, tomatoes, bell peppers, and any other veggies you may want to add to your salad to make meal preparation simple throughout the week. Keep fresh fruit like tangerines, bananas, and apples that can nix sugar cravings and provide you with a filling snack on the go.
7. Ready to Eat Proteins: Don't forget proteins in your weekly meal prep. Have edamame on hand to add rich soy protein to salads or for a simple snack. Marinate chicken breasts to have a good source of lean protein to add to your meals throughout the week. Low-sodium deli meats like chicken and turkey are also great for tasty wraps. Add some of that hummus and fresh veggies for a filling treat.
8. Lemons: Lemons are easy to incorporate into your daily life. You can add them to water, tea, or even mix lemon juice with a little olive oil to create a tasty salad dressing. Lemons are full of vitamin C, a great source of dietary fiber, and rich in B-complex vitamins.
9. Tortillas: Tortillas are a great alternative to bread. You can make a great sandwich wrap or even make your own breakfast burritos. Whether your prefer corn, flour, or whole wheat tortillas, they are low in fat and significantly lower in calories than most bread options.
10. Nut Butters: Venture beyond peanut butter and check out almond, walnut, hazelnut, or cashew butter. They are a little bit more expensive that peanut butter in the grocery store, but they are also simple to make at home. Nut butters are full of protein, healthy fats, and fiber. They are also delicious for dipping fruit or spreading on whole wheat toast.
For more ideas and inspiration, head to Modernize.com.
If you liked this article you might also like:
- Creating a Healthy Weight Loss Environment
- 5 Habits to Keep Eating Under Control
- 23 Ways to Add More Fruits + Vegetables to Your Life
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