20 Dieting Essentials To Keep In Your Pantry
A Well-Stocked Pantry Makes Healthy Eating Easier
Dieting can seem pretty difficult when you don't know where to start, which is why step one should always be to fill up your pantry with the essentials you'll need to stay consistent. After all, sticking to a balanced diet can feel much more manageable when you already have nutritious, convenient ingredients within reach. Here are 20 dieting essentials you'll definitely want to keep on hand.
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1. Old-Fashioned Oats
Not just friendly on your wallet, but friendly on your diet too, old-fashioned oats are a very useful pantry staple if you're looking to lose weight. They're filling, provide fiber, and can be prepared in several different ways. You can turn them into homemade snack bars, baked dishes, overnight oats, and more!
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2. Canned Tuna
Upping your protein intake doesn't have to be hard, especially when pantry items like canned tuna offer such a convenient source of protein without any cooking involved. On busy days, you can easily crack one open and mix it into a salad, serve it on whole-grain crackers as a snack, or combine it with veggies for a quick lunch.
3. Brown Rice
Brown rice is worth keeping around when you want a versatile carbohydrate that works with a wide range of meals. Because no, dieting doesn't mean avoiding all carbs!
Its fiber content can help make a serving feel more filling and saitsfying, and pairing it with vegetables and lean protein, adding it to soups, or using it as the base of a quick grain bowl keeps things healthy and delicious.
4. Protein Powder
Protein powder makes increasing your protein intake as easy as mixing a scoop into smoothies, oatmeal, yogurt, or baking recipes. It's that simple! These even come in a variety of different flavors so you can find one that best fits your taste preferences.
5. Rice Cakes
If you're a big snacker and find keeping away from high-calorie goodies the hardest part of dieting, you'll love having rice cakes stocked up in your pantry. Serving as a light base you can top with healthy add-ons like cottage cheese, tuna, sliced turkey, or other protein-rich ingredients to make it more filling and satisfying, it's a versatile pantry must-have.
6. Whole-Grain Pasta
With a few healthy swaps, pasta doesn't have to be a dish you avoid while dieting. It's a delicious, familiar and practical meal that can still contribute plenty of fiber and nutrients, as long as you make the switch to whole-grain pasta. Combine it with simple ingredients like tomato sauce, veggies, seafood, or lean meat, and make sure to keep the portions reasonable so the meal stays balanced.
7. Canned Pumpkin
Plain canned pumpkin adds fiber, moisture, and a naturally mild sweetness to a variety of diet-friendly recipes. You can stir it into oatmeal, mix it into yogurt, add it to protein pancakes, or use it in baked goods to keep recipes healthier. Just make sure you're not accidentally buying pumpkin pie filling, which usually contains added sugar.
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8. Lentils
This budget-friendly pantry food is the perfect plant-based protein that offers plenty of fiber to keep your body happy. Lentils are prized because they cook relatively quickly and can be used in various soups, salads, curries, and veggie dishes. Even if there's no meat, it helps make any dish feel more substantial!
9. Popcorn Kernels
When not smothered in butter and salt, air-popped popcorn is actually a healthy and light snack that allows big snackers to enjoy that feeling of endless munching. The key is to season it yourself, with spices like salt, garlic powder, paprika, and others so that you give it a delicious flavor without tacking on calories.
10. Whole-Grain Crackers
Sometimes, you just need a quick snack handy and whole-grain crackers work well as a simple base for building something healthy and substantial. You can top them with tuna, hummus, nut butter, or cheese to create a snack that has more protein and staying power.
Always check the nutrition label for the healthiest options!
11. Chia Seeds
Chia seeds may be small, but once you mix it with a liquid and let it sit in the fridge, they become a hefty breakfast or snack. They also contribute fiber and healthy fats, making them a dieting essential! Stir them into oatmeal, yogurt, smoothies, or homemade pudding and voila, you're getting a quick and easy nutrition boost.
12. Low-Sodium Broth
Low-sodium chicken or vegetable broth makes it easier to prepare flavorful meals without depending on large amounts of oil, cream, or salt. You can use it as the foundation for soups, cook grains in it, or add a splash while sautéing vegetables. Having a few cartons or cans available gives you an easy way to add moisture and flavor when a healthy meal needs a little help.
13. Pickles
Given that pickles are simply pickled cucumbers, they stay relatively low in calories which can serve as a quick and satisfying snack. They add a nice tang and salty flavor to sandwiches, or work as a fun, crunchy treat in between meals. The sodium tends to be high though, so don't go crazy with them; moderate carefully.
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14. Powdered Peanut Butter
Powdered peanut butter is a great option to get that delicious peanut taste, but with less fat and fewer calories than traditional peanut butter.
You can mix it with water to create a spread or stir the powder directly into oatmeal, yogurt, smoothies, and protein shakes for a nice flavor boost.
15. Unsalted Nuts
Big on crunch? Unsalted nuts such as almonds, walnuts, and pistachios are easy to store and convenient when you need a quick, satisfying snack. Their combination of fat, protein, and fiber keep a moderate portion healthy.
16. Whole-Grain Tortillas
Whole-grain tortillas are great to keep in your pantry on a diet because they give you a flexible starting point for breakfasts, lunches, and dinners. What's more important is what you fill them up with! Turn them into a healthy quesadilla, burrito, or wrap to create quick meals that work well on busy days when you can't be bothered.
17. Sugar-Free Pudding Mix
For dessert lovers struggling to stay away from sweet treats while dieting, sugar-free pudding mix is the hack you want to keep in your pantry. When you want the calories to be low but the dessert to still taste good, you can mix this with Greek yogurt, protein shakes, or dessert bowls to create a thick, flavorful, and hearty sweet treat base.
18. Herbs And Spices
Healthy foods only taste bad when you don't season them well! Keeping a good selection of dried herbs and spices prevents your meals from becoming bland or repetitive.
Garlic powder, cumin, oregano, chili powder, cinnamon, and smoked paprika pack so much flavor into your food without relying heavily on rich sauces.
19. Unsweetened Applesauce
You might not have thought about applesauce since you were a kid, but unsweetened varieties are certainly handy for adults who need quick and healthier snacks, breakfast additions, and lighter baking recipes. Its natural sweetness can replace the added sugars found in many desserts, which will allow you to be more creative with your healthy baked goods recipes.
20. Dark Chocolate
Sometimes, the chocolate cravings hit out of nowhere, and it's good to be prepared for that when you're dieting. Dark chocolate when eaten in small amounts can actually be a healthy addition to your diet. A small piece after a meal can feel especially satisfying, and can also add a bit of chocolatey goodness to your healthy desserts without you needing to feel guilty.
