128 Your Pantry

Here is a short check list to compare with the items in your pantry. If most of the foods in your kitchen (let’s say 80%) are these foods or others like them, give yourself an A+. If not, you might want to reconsider some of your choices. You know how to read labels and figure calories pretty well but if you have any questions about any foods in particular, please ask the Food Coach. J Let me know that your pantry is well stocked and you have an A+ for the day.







Strawberries (or any kind of berries you like, including frozen fruit) for smoothies

Mango/peaches (frozen, for second and third weeks)

Dried fruit (like raisins) for oatmeal


Sweet potatoes

Salad greens

Carrot sticks

Edamame (frozen or fresh)

Bag of frozen vegetables

Toppings for a veggie burger and hummus sandwiches (lettuce, tomato, cucumber, onion, etc.)


Oatmeal and/or cold cereal

Frozen vegan waffles

Whole grain toast

Rice cakes and/or pita bread

Brown rice


Whole wheat/brown rice pasta




Dried or canned red, green, or other variety lentils, kidney, pinto, garbanzo (chickpeas), black, black-eyed peas, or other variety of beans


Plant milk: Pick from rice, almond, soy, oat, hemp or other varieties

Vegan cup/can of soup: McDougall’s cup of soups, or some other low-fat soup (bonus for low-sodium)

Apple butter, whole fruit jam, or mustard for low-fat topping of toast/rice cakes and sandwiches

Agave nectar or maple syrup for oatmeal, pancakes, or waffles (use these sweeteners sparingly)

Jar of marinara sauce, aim for low-fat or fat-free

Snacks: oven-baked tortilla chips (Food for Life; Ezekiel 4:9); popcorn kernels (look in fruit/vegetable category for additional snacks)

Spices: cinnamon for oatmeal, curry powder or nutritional yeast to top popcorn


You can also check the “Food Pantry” listing at www.askthefoodcoach.com.


Choose Well

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