Healthy Harvest: Refrigerator and Pantry Staples for Healthy Living

As we head into March, we’ve dropped many of the New Year’s Resolutions made at the beginning of the year. As we head into summer, the gyms will start to fill up again with people going for that perfect summer bod. If you are looking for the ideal summer beach body, try keeping these staples in your refrigerator and pantry to try and mitigate snacking and keep you fueled up to achieve your goals!

Fridge Food

These staples are relatively easy to find and prepare if you are looking for a cheap, healthy diet for your beach body!


While lemon on its own isn’t a superfood for weight loss, lemon can add flavor to dishes and drinks without adding any calories! Try adding some lemon juice to water or adding some to fish and meat dishes for some calorie-free flavor.


Scrambled, fried, or over-easy– make them how you like, eggs are an excellent source of protein and energy to add to your breakfast, lunch, dinner, or snacks. Eggs, when eaten in tandem with Greek yogurt, are an excellent, protein-heavy breakfast!

Greek Yogurt

Greek yogurt, which is the result of your traditional yogurt being additionally strained to remove any lactose or whey proteins, makes for a calcium-rich, high-protein and low-calorie alternative to many traditionally fatty condiments, like maple syrup, mayonnaise, or sour cream.

Frozen Berries

Although technically a freezer food, frozen berries are a great addition to smoothies, as a topping for oatmeal, or as a snack on their own! Berries, which are high in nutrients called flavonoids, are notoriously hard to keep but so good for you. Frozen berries, which have all the flavonoids of fresh berries but keep for way longer, are a great addition to your freezer as a cheap and delicious snack that’s good for you!

Pantry Plus

Stock up on spices and some dried foods in your pantry to save money and to lose fat!


Lots of spices are great for weight loss, and allow for more flavorful, more enjoyable meals! Some examples include cayenne pepper, which was famously consumed by Beyoncé as part of a juice cleanse, mint, turmeric, cinnamon, and ginger. You can find all these spices in powder form, which makes adding them to meals easy. Spices can replace calorie-laden additions to meals or be used to make the bland health foods more flavorful. For example, you can add cinnamon to your coffee in the place of sweetener or add it to oatmeal to give it a little bit more of a zing in the morning.

Grains and Legumes

Just as important as spices are to your pantry is your grains and legumes. And no, not beans and rice, but much more. Black beans, chickpeas, and lentils, especially the dried and canned versions, are high in fiber and protein for what they cost, turning any meal into a well-rounded one. Oats are a great breakfast option in the place of sugary cereals and parfaits.

More Condiments

Seeds, like tahini, pumpkin seeds, flax seeds, and chia seeds, are an excellent topping for salads, smoothies, and oatmeal, and can add healthy fats and protein to any meal! Miso paste, tomato paste, and low-sodium broths can make whipping up healthy soups a snap, and with the spices in your new pantry, you’ll be all set for some healthy, warm dinners during the dead of winter.

Do you have any other recommendations for staple weight loss foods for your pantry, fridge, or freezer? How have your New Year’s Resolutions been going? We want to know! Let us know with a comment in the comments section below!

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