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    If I want to eat healthy, then what-the-heck kind of food should I have in my kitchen?

    Updated: Nov 12, 2018

    Here is a simple list for all you “lazy guys and gals” out there.  These are the items you can make sure you keep stocked up, so just in case you don’t feel like making a big deal about your meal—you have your “go-to’s” to use and make amazing meals.

    Here are a few guidelines when stocking your kitchen:

    • Read the ingredient list of all your foods ensuring there are no sneaky ingredients like oils, animal products or high fructose corn syrups.  Those are the nasty guys!

    • Aim for whole grain pastas, breads and cereals - none of that sugary cereal you had when you were a kid!

    • Toss or give away any products that contain those unwanted ingredients - you want control of what you eat right?  It’s hard to get rid of food but you want to make it easy to grab stuff and go and not worry about ingredient checking.

    • How much should you buy?  Well, it all depends on your budget and space.  Ideally if you can buy enough for a week that will work best.  If your budget is less then split your week in half and buy for 3-4 days at a time.  

    • If you can have a few recipes on hand so that you can always resort to those in time-crunch and hangry times that would work best.  For instance: rice bowls: rice, beans, veggies, spice, salsa, tomato sauce or soy sauce - boom you are done!

    Here are the very basic Shelf Staples for the Lazy Guy/Gal:

    Canned Beans—any variety will do the trick.  Try black, kidney, garbanzo or pinto for starters

    Pasta—whole grain, any shape and size

    Spices—You do you on these items.  Some like curry, some liked smoked paprika.  Keep it simple. Oregano, basil, garlic, onion, chili powder, cumin, and cinnamon are some of the very basics.

    Canned Tomatoes—diced, crushed any way you like them - it’s all good

    Tomato Paste

    Tomato Sauce—just your basic tomato sauce - no added ingredients

    Oatmeal—rolled not quick

    Plant-Based Milk—yes, it comes in a box that you can store on a shelf.  Explore and find your favorite: oat, soy, almond, rice, coconut, hemp.  Vanilla flavored?  You choose. Soy Sauce—if you like soy sauce then cool.  If not, don’t include it.


    Here is a list of basic cold items that will really make your life so much simpler

    Cold or Frozen items for the Lazy Guy/Gal:

    Frozen Veggies—get lots, your favorites - broccoli, corn, cauliflower, kale, spinach, peppers, green beans, peas

    Frozen Rice—yes, they have frozen rice!  How easy can it get right?

    Frozen Quinoa—yes they have frozen quinoa!  Ridiculous!

    Frozen Onions—chopped and ready to go

    Frozen Pizza Crust 

    Frozen Fruit—get lots, your favorites - cherries, blueberries, raspberries, peaches, pineapple, strawberries.

    Tortillas—whole grain (corn, wheat, rice)

    Salsa—your favorite

    Other Foods for the Lazy Guy/Gal: Potatoes—white, yellow, red, sweet - whatever you want Bananas—if you like them great, if you don’t, no worries Apples—green, red, sweet, sour - anyway you like ‘em Carrots—ready to go or if you are a little less lazy, whole! Bread—whole grain, this can get tricky so read the ingredients (refer to guidelines above)


    The Lazy Guy's/Gal's Guide to Healthy Eating is brought to you by TS Wellness - a corporate wellness company dedicated to improving the health of every employee. www.tswellness.org