Kitchen Staples

Unless you live in Hollywood with your own personal chef, you need a PLAN!  You must have a well-stocked kitchen in order to make good choices.  Below are the products I have on hand at all times. 

Hard Boiled Eggs 

Not only is this a cheap snack, but healthy and filling!  After boiling your eggs, throw them in a bowl of cold water and let them sit for at least 30 min.  This will make the shell removal a snap.  After you remove the shells, rinse the eggs, put them in a storage container and into the refrigerator for up to a week. These are so handy if you are running out the door, or if you wander to the kitchen at midnight looking for a snack. Only 70 calories per egg!


I am never without almonds close by!  I keep a bag in my car for those times I am driving with a growling stomach and would love to zip through a drive-thru.  My pantry at home always has a bag.  And I keep a little ziplock bag in my handbag! Almonds are a source of vitamin E, copper, magnesium, and high quality protein.  Almonds also contain high levels of healthy unsaturated fatty acids.  Additionally, they can help prevent cardiovascular heart diseases. There are 7 calories in 1 almond.  Go eat a small handful!


When the vegetable drawer starts getting empty in the fridge, it's time to head to the grocery store!  Keep that sucker stocked! Vegetables give you so much bang for your buck, calorie-wise.  Not to mention they are super good for your body!  My favorite way to prepare fresh vegetables are to (a) steam them or (b) toss them in olive oil, salt and pepper then roast them on a baking sheet in the oven.  No time to cook them?  Buy some bagged shaved brussel sprouts or baby kale or broccoli slaw and toss it in some of your favorite salad dressing. 

  • Asparagus (10 medium spears) = 30 calories 
  • Broccoli (1 cup) = 31 calories 
  • Brussel sprouts (1 cup) = 38 calories 
  • Carrots (1 cup) = 50 calories 
  • Cauliflower (1 cup) = 27 calories 
  • Green beans (1 cup) = 31 calories 
  • Parsnips (1 cup) = 100 calories 
  • Red potatoes (1 cup) = 106 calories 
  • Zucchini (1 cup) = 21 calories 


Always have a bowl of pears, apples, oranges and bananas on your kitchen counter.  If your counter space is limited, buy a basket that you can hang from the ceiling.  If you stay on a grocery budget, like my family, the cost of food probably stresses you out!  However, make sure to splurge on your apples: BUY ORGANIC.  Apples top the "Dirty Dozen" list every year because of the pesticides they carry.  Oranges are the most convenient fruit to throw in your handbag or diaper bag.  They won't bruise like bananas, and you don't have to wash them like pears and apples.  
  • Apple (medium-sized) = 80 calories
  • Banana (medium-sized) = 110 calories
  • Blackberries (1 cup) = 62 calories 
  • Blueberries (1 cup) = 85 calories 
  • Orange (medium-sized) = 62 calories 
  • Pear (medium-sized) = 102 calories 
  • Pineapple (1 cup) = 82 calories
  • Strawberries (1 cup) = 50 calories
  • Watermelon (1 cup) = 46 calories

Don Lee Farms Veggie Patties 

These are so delicious and only 160 calories!  Spray a skillet with cooking spray and heat over medium-low for a couple of minutes on each side.  These are a great option when I am having a busy day and don't have a lot of time to prep lunch. 

Laughing Cow Cheese Wedges 

These wedges of heaven are only 35 calories and can be spread on anything in your kitchen. Or, if you get really hungry, just eat it right out of the foil like my 2 year old does. There are so many new flavors that I am dying to try!  Let me know which flavor you like best. I purchase my little wedges at Costco; they are much cheaper when purchased in bulk. 

Santa Barbara Mango Salsa 

I pour this yummy salsa on everything!  It's not spicy and I love that a serving is only 25 calories. Costco carries this salsa. 

Thomas Multi-Grain Light English Muffins 

These are so versatile!  You can make a breakfast sandwich, a little pizza for lunch...the possibilities are endless.  They are also much lower in calories than your typical english muffin, and tons of fiber (8 grams!).  Each  muffin is 100 calories. 

Skinny Cow Divine Chocolate Caramel 

Have you ever had a Carmello candy bar?  They cost 220 calories, but these treats only cost you 130 calories and they taste exactly the same!  


  1. Great ideas for items to keep your kitchen stocked with. Please continue to give more ideas.

    1. Thanks Anonymous! What particular foods are you most interested in - snacks/desserts/quick prep items?

  2. I'm interested in quick prep items....that can kinda double as a simple dinner after a long day at work if I add a salad or vegetables. That way, I can run after work instead of cook!

  3. I hear ya, lady! My favorite staple for emergency kitchen moments: the huge bag of frozen Foster Farms Grilled Chicken Strips at Costco. You can put them in corn tortillas with some shredded cabbage for quick tacos, you can serve them with some pasta and jarred sauce...the possibilities are endless. I regularly throw them on a bed of greens for lunch.