10 Staple Foods To Buy At The Grocery Store for Healthier Eating

Written By


Expert Reviewed By

Dr. Lauryn Lax, OTD, MS

Dr. Lauryn, OTD, MS is a doctor of occupational therapy, clinical nutritionists and functional medicine expert with 25 years of clinical and personal experience in healing from complex chronic health issues and helping others do the same.

Grocery 1080X675 1 | 10 Staple Foods To Buy At The Grocery Store For Healthier Eating

A well stocked kitchen filled with healthy staples is essential to throwing together healthy meals fast for breakfast, lunch, and dinner. Here are 10 must have foods to always have in your kitchen for healthy, fast, minimal recipe meals.

  1. Healthy Fats: Coconut Oil, Ghee, Avocado Oil & Extra Virgin Olive Oil– The base of all things delicious is fat! Cook with coconut oil and ghee, and use the avocado oil or olive oil for drizzling on a salad or vegetables, a low-heat sauté or pre-basting meat or fish.
  1. Easy Pre-Prepped Fresh Protein: Organic Rotisserie Chicken, Organic Turkey/Ham (Nitrate Free), Frozen Chicken or Turkey Sausage (Nitrate Free), or Pre-Grilled Salmon/Chicken—Proteins are often the “most difficult” for folks to whip up on in a pinch. Stock up on a couple organic pre-prepped options out of the hot or cold case at the store with no added hydrogenated oils, sugar or additives for those times during the week when you wish something was made (like yesterday)
  1. Canned Wild Salmon , Tuna  , & Sardines  – A great source of protein and fiber and super inexpensive for an in-a-pinch protein supply! They’re also super versatile, you can throw them on salads, eat as a snack, make a chicken or tuna salad with avocado oil mayo, or use them as a side dish for dinner!
  1. Pastured Eggs– Low in calories and high in protein, eggs make for a great healthy breakfast. You can also hard boil them at the beginning in the week in order to have them as an on the go snack.
  1. Nut Butter (almond butter, cashew butter, etc)– Nut butters are filled with healthy fats and protein to keep you full. Just make sure to buy them with minimal ingredients, no added sugars. Buy nut-butter made from nothing more than the raw nuts (Fun fact: Peanut butter is NOT a nut, it’s a legume).
  1. Frozen Vegetables/ Fresh Vegetables– Vegetables are incredibly versatile. Make a big batch of roasted, steamed, or sauted vegetables at the beginning of the week to have for lunch and dinner every day. Also stock up on avocados (technically a fruit, but in the veggie aisle) for adding to your proteins and veggies.
  1. Frozen Berries– They cost much less than fresh berries and they’re just as nutritious for you. Use them for smoothies, oatmeal, and fresh salads.
  1. Full-Fat Plain Grass-fed Greek Yogurt or Goat’s Milk Yogurt— A simple breakfast, snack or smoothie addition with some healthy protein and natural gut-loving probiotics.
  1. Dark Chocolate (80-100%)- High in antioxidants and great at fulfilling that sweet tooth.
  1. Spices & Seasonings. Spices and seasonings make any meal flavorful. Here are a few staples I always have on hand:
  • Coconut Aminos: Soy Sauce Substitute
  • Avocado Oil Mayo
  • Sea Salt & Black Pepper
  • Cinnamon
  • Garlic Powder
  • Dijon Mustard
  • Apple Cider Vinegar
  • Pure Maple Syrup or Raw Honey
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