Here are the foods I try to always have in the house. Most of them are in my cupboards, my fridge, or my freezer even when I’m not trying to lose weight, because I just like them.
- Armour® LunchMakers®
These aren’t the healthiest lunch, but they are good for something quick that isn’t too high in fat or calories (or when you’re really craving crackers). I usually have the turkey one, sometimes dipped in low-fat veggie dip. I think this brand’s crackers are much better than Lunchables. Add fresh fruit or veggies to make it a little healthier and to fill you up more and make it a real lunch. - Beans
The beans that I have in my cupboard are typically whatever I need for recipes, but I also usually have fat-free refried beans and vegetarian baked beans as potential sides. You just have to watch portions. - Bread
I usually get Koepplinger’s® 100% Whole Wheat, but any whole wheat bread that you like will do as long as it says “whole grain” or “whole wheat” in the ingredient list (not just in the title). One slice of Koepplinger’s has 80 calories, 1 gram of fat, 2 grams of fiber, and 3 grams of sugar. - Burritos and Wraps
I love the Amy’s Organic Black Bean Burrito (frozen) – beans and plenty of veggies with lots of flavor. I finally found them again at my local health food store, but before that the regular bean burrito was also good (although it didn’t have the added benefit / flavor of all the veggies). I also love their Indian Samosa Wrap (curry / potato / pea filling – one of my favorites!), or Greek Spanakopita Wrap (spinach, zucchini, feta, ricotta). - Butter
I definitely don’t use as much butter when I’m losing weight, but when I do need to use it, I use Land O Lakes® butter spread with olive oil and sea salt (I just don’t use much). I used to get a lighter version, but then I noticed it had more ingredients – I like that this is just cream, olive oil, and salt. - Canned Fruit
Fresh is best, but canned fruit is good to have on hand for when you run out. I get fruit packed in 100% juice (no syrup) – just because a label says “no added sugar” doesn’t mean they didn’t add anything; this usually means that they use artificial sweeteners (look at the ingredient list). We typically have peaches, pears, and mandarin oranges (and no sugar or artificial sweetener applesauce for the kids). - Canned Meat / Fish
I usually have 4.5 oz. cans of premium chunk chicken breast in the cupboard for chicken salad, 4 oz. cans of chunk light tuna packed in water for tuna salad, and 7.5 oz. cans of wild caught Alaskan pink salmon for salmon salad. - Canned Veggies
Again, fresh is best, but canned is a good backup (I prefer canned over frozen) and is super easy to prepare when you need a quick veggie side (microwave, done). I get both regular and no salt, and usually have a variety in the cupboard (carrots, green/wax beans, peas, corn, beets). - Cereal
I love cereal, so I usually have a few options in the house; I look for ones with under 10 grams of sugar per serving and simple ingredient lists. My favorites are Kashi® (GO Original, cinnamon and vanilla whole wheat biscuits), Grape-Nuts®, plain Cheerios™, Total, and Nature’s Path Blueberry Cinnamon Flax. Adding fresh fruit makes many of these so much better. My “treat” cereals are Chocolate Cheerios and Special K® Red Berries (they have slightly more sugar). - Cheese
I get low-fat cheese – shredded, slices, and sticks. It doesn’t melt as well as full-fat cheese (much drier), but I don’t mind it for sandwiches, snacks, and salads (and I also use it in recipes that call for it). You could also use a smaller amount of regular cheese; getting sharp / flavorful cheese helps. - Chocolate
I love dessert, and not having any while losing weight would make me very cranky. So, I make sure that I have bites of chocolate available for after lunch and/or dinner: one midgee Tootsie roll, one square of chocolate (Lindt, Tony’s), a Tootsie Pop, a mini candy bar saved from my LunchMaker, or a single small truffle. Whatever kind you have, keep it small, and try to include dark chocolate when you can. - Crackers
Besides Triscuits (which I thought deserved their own category in this list), we usually also have Goldfish® crackers (whole grain colors) and graham crackers (I used to get low-fat, but I’m having trouble finding them lately). Count out the fish, and stick to one graham cracker. If I have a couple of Points left and really want chips, a small bag of Cheez-It® Snap’d® Baked Snack Crackers is good. - Dried Fruit
You have to be careful with how much you have, but a little dried fruit can be good to add to cereals, in chicken salad, or to have with a snack. The ones I use the most are dried cherries, mango, and blueberries. - Eggs
Most people have eggs in the fridge, and I don’t get any special kind, although I’d like to try to get local, free-range eggs at some point (I would love to have those dark orange yolks with all of their extra nutrients). Eggs are obviously great for breakfast, especially if you don’t use much fat (think nonstick pan), a mix of whole eggs and egg whites, and add veggies (and maybe a little low-fat cheese). Hard-boiled eggs can also be a great option for a snack or lunch, but I don’t do these very often. Egg salad would also be good; I’m not sure why I don’t do that more often either. - FRUIT
Fresh fruit is essential for me during weight loss. It helps fill me up while adding one or zero Points to my meal. It can satisfy different cravings – sweet, crunchy, juicy, tart. It brings cereal (and sometimes wraps and sandwiches) to another level. There are so many different kinds and flavors, and I always try to have a variety in the house. Sometimes I get pre-cut for an easy dinner side. Fresh fruits in our house can include: apples, bananas, oranges, grapefruit, grapes, berries, melon, peaches/nectarines, plums, mangoes, pineapple, and kiwi. - Fruit Bars
For a low-Point snack that has real fruit, I really like the That’s It fruit bars or the Pure Organic™ layered fruit bars. I usually prefer That’s It because it’s made with dried fruit instead of pureed fruit / juice. - Granola Bars
Just like cereal, I try to look for bars that have less than 10 grams of sugar and have simple ingredients. My favorites are Nature Valley™ Fruit & Nut or KIND oats and honey (both the chewy and the crunchy) for a snack or grab & go lunch. - Hot Sauce
Any kind will do, but we usually have Tabasco, Frank’s, and Sriracha. A good option to add a hit of flavor / heat to any dish (eggs, wraps/sandwiches, sides, dinner) without adding fat or calories. Watch out for the sweet flavors of some hot sauce brands; there will be more calories and potentially other added junk. - Hummus
I don’t have a ton of hummus, but it is good to have on-hand to use in place of meat in wraps sometimes or to have as a snack with some Triscuits and/or veggies. We usually have Sabra plain and roasted red pepper in the fridge (it’s also a good after-school snack), but sometimes I branch out and try more unusual flavors from other brands. - Lunchmeat
I typically get Oscar Mayer™ Natural Slow-Roasted Turkey Breast. Honestly, although I like what it says on the package (no antibiotics, minimally processed, no nitrites/nitrates), it’s still processed meat and I’m not sure that it’s the best option. It works for weight-loss and I think is at least a little healthier than some other lunchmeats, but at some point I may have to do some research and see if I can find an even better option. - Mayo
I get Hellmann’s light mayo – for wraps and sandwiches, I don’t notice a big difference in flavor between light and regular mayo. - Milk
I get organic 2% low-fat milk. I get 2% because it’s low enough in fat to fit within a healthy diet, but also has more creaminess than 1% or lower. - Mochi
One ball of My/Mochi™ Ice Cream is a perfect sweet ending for a meal, and is low in fat and calories. I like the fruit flavors (strawberry, mango). Mochi is a ball of ice cream surrounded by a sweet, chewy rice dough. - Mustard
Mustard is a great way to add flavor without adding fat or calories, as long as it’s not sweet mustard. I usually have yellow, Dijon, country Dijon (a little courser), whole-grain, and spicy in the fridge or cupboard. It’s not just for sandwiches and wraps – savory breakfast, dinner, sides…it can make bland food flavorful. - Oats
I have both quick oats and regular oats; typically, I use regular oats for baking and quick oats for breakfast. I mix 1/2 cup with a pinch of salt, a dash of spice (usually cinnamon), and a little under 1 cup of milk, then microwave for 90 seconds and add fruit (chopped, peeled apple, berries, banana). If I’m using 1% milk or lower, sometimes I need to add another 30 seconds after stirring. - Olive Oil
Lately, I’ve been getting California Olive Ranch extra virgin olive oil. I like all of the health benefits of extra virgin olive oil, but you do have to make sure you’re getting the real thing. Google “real olive oil brands” or whether the particular brand you’re using is real (some are blends and/or use lower quality oil and lie about it on their labels). Also, even though it’s healthy, it’s also fat, so you still need to watch how much you use (usually 1 Tbsp. or less). - Peanut Butter
I get Smucker’s natural peanut butter. I like that it has just peanuts and salt – I think that at least a little salt is important to peanut butter. It is a little more work – you have to stir in the oil when you open it – but you only have to do it once. I have to stick to 1 Tbsp. or less, but I like it on toast with some banana for breakfast or on a graham cracker as a snack. - Pickles
I usually try to stay away from the sweet pickles when I’m losing weight, but we still have quite a variety in the fridge – dill, garlic, spicy, non-cucumber. I like to add flavor to my sandwiches with veggies or apple, so I usually just include pickles as part of a snack when I want big flavor. I don’t have them all the time though, because they do have a lot of salt. My husband likes to put chopped pickles or relish on his salad. Other pickled things are good to add flavor too – banana peppers, jalapenos, etc. - Popcorn
I get light microwave popcorn, and usually split a bag with my husband. - Pretzels
I get Snyder’s of Hanover low-fat mini pretzels. I don’t have these as often as Triscuits, but I always have them in the house in case I want something crunchy / salty that isn’t Triscuits. I stick to the serving size (I count them out before I start eating). - Salad Dressing
I get low-fat dressing instead of fat-free because when a salad is just lettuce and dressing, I want to make sure there’s at least a little fat so my body can fully absorb those fat-soluble vitamins. I usually have Hidden Valley® light Ranch and Kraft lite Catalina in the fridge. At some point, I would also like to have homemade dressings more often, but right now the closest I get is drizzling olive oil and vinegar/citrus. - Salsa
One of my favorite things to have with Triscuits, but it can also add flavor to eggs, sandwiches, wraps, dinner, and more. I try to stay away from salsas with beans or fruit when I’m losing weight and look for ones that have no added sugar and simple ingredients. I try different brands; lately Jardine’s, Mateo’s, Frontera, My Brother’s Salsa, Mrs. Renfro’s, and Green Mountain Gringo. - Soup
Homemade soup is awesome (and freeze-able), but having some canned options is a good idea too. I love Amy’s organic soups (quinoa, kale & red lentil; low-fat minestrone; lentil; vegetable barley; low-fat cream of tomato). I also usually have Campbell’s® Chunky® Savory Vegetable in the house. If you like the lower-sodium options, go for it. My husband likes the light Progresso soups. - Soy Sauce
I get the low-sodium soy sauce; it still has plenty of salty flavor to add to rice, veggies, and other dishes without adding fat or calories. - Spices
I usually just use them in recipes, but they can also add flavor to eggs, vegetable sides, oatmeal – really anything. Salt-free blends are good too (I like Mrs. Dash in my eggs sometimes). - Tortillas
I get whole wheat tortillas (usually La Banderita) for wraps (and quesadillas for the kids) – just like bread, you want to make sure “whole wheat” or “whole grain” is in the ingredient list. - Triscuits
I get reduced-fat Triscuits, and these are basically my replacement for chips and other crackers. I only eat six (serving size), but it gives me that salty crunch that goes well with salsa, low-fat veggie dip, or other low-fat dips. If I need more mindless crunching after that, I turn to carrots and/or crunchy fruits. - Veggie Dip
I get Marzetti® low-fat dips (usually Ranch and dill). I get low-fat instead of fat-free because if I’m having dip with just veggies, I want at least a little fat so that I’m getting all of the nutrients (some vitamins are fat-soluble, which means they can only be absorbed if there’s fat present). - VEGGIES
Another essential for weight loss. Veggies not only add flavor, but also can act as a kind of filler for meals and recipes without adding any Points. There are so many different ways to prepare veggies, which result in such different textures and flavors. Fresh veggies in our house can include: carrots, onions, celery, greens (spinach, arugula, romaine, etc.), potatoes, (red, yellow, sweet), peppers, cucumber, broccoli, Brussels sprouts, cauliflower, celery root, green beans, squash (butternut, spaghetti), and tomatoes. Maybe some of these are technically fruits, but either way, they might be found in our house (along with mushrooms). - Vinegar
I use vinegar in recipes that call for it, but I also use it with olive oil on salad: red wine, balsamic, flavored vinegars. - Yogurt
Low-fat yogurt is a good way to add dairy to your diet, but it can have a lot of sugar (and I’m not a fan of artificial sweeteners). We usually have Activia® (peach and black cherry) in the house, which has 12 grams of sugar. It’s higher than what I would prefer, but I haven’t found a low-sugar, non-artificial yogurt that I like yet. I’ll keep trying though.
Honorable Mentions
These are items that I don’t always have in my house or don’t usually eat a lot of when losing weight, but that make an appearance from time to time.
- Canadian Bacon
Basically lean ham – a great option to dice up for eggs, or just brown lightly in a nonstick pan to have with breakfast or in a sandwich. - Center-Cut Bacon
This has less fat then regular bacon, but is just as satisfying. This is the bacon I get whether I’m losing weight or not. I like to make it in the oven. - Cream Cheese
I don’t usually have cream cheese when I’m losing weight, but we usually have 1/3 less fat options in the fridge (plain, strawberry, garden vegetable). The kids have it on bagels, and it can also be used as a dip for Triscuits or pretzels. - Frozen Waffles
I went on and on in some of my posts about how amazing the Kashi® frozen waffles were (7-grain and blueberry), but then they went and changed their recipe. Now they have more calories, fat, and ingredients, and less fiber – plus dried blueberries instead of fresh. They’re still a healthier option for the kids because of all the whole grains (and dried blueberries are better than dyed blueberry flavoring), but they’re not on my go-to list anymore. - Herbal Tea
We always have chamomile and peppermint in the house, but I don’t drink it all the time. It’s a good option for getting more water, for relaxing before bed, or to have with a sweet snack (e.g., graham cracker). - Nuts
Actually, we always have nuts in the house (peanuts, almonds, walnuts), but I just don’t eat many when I’m losing weight. I try to get lightly salted (or unsalted for baking / oatmeal / salads). - Olives
I don’t have a ton of olives when I’m losing weight, but sometimes a few are good to add big flavor to a wrap, sandwich, salad, or eggs. Chop them up to distribute the limited amount more evenly throughout the dish. I like regular green olives with pimento, but also Kalamata and other varieties with lots of flavor (garlic-stuffed is also great). - Popsicles
We usually had some Outshine Fruit & Veggie Bars in the freezer – a little more nutritional value than the average popsicle, and with great flavors (strawberry rhubarb, tangerine, blueberry), but I think they are discontinued now. We’ll probably get the fruit bars now (the thinner ones), which are also good. - Rice
I do use rice fairly often even when losing weight, but not necessarily because it’s good for that – usually it’s basically filler, something to round out the meal. We usually have jasmine rice with Asian dishes, or healthier brown rice, but you do have to watch how much you have (usually about 1/2 cup). - Trail Mix
Another item that’s healthy, but high in calories and fat. Once in a while I’ll have a small amount as a snack. I like the NUT-rition trail mixes because they just have nuts and dried fruit, but also have a little salt.
Losin' It 