Health

18 pantry essentials for weight loss you NEED to grab in your next shop

When you are about to embark on our 28 Day Weight Loss Challenge, it’s important to stock your kitchen full of healthy pantry essentials. That way, you can quickly whip up a healthy meal or snack and avoid calling up the local takeaway!

1. Nut spread or 100 per cent peanut, peanut butters

peanut-butter-kraft

These are a great to add to a snack or even in a Healthy Mummy Smoothie. Although they are high in fat they are also high in protein which will make you feel full for longer and avoid the sugar slump in the afternoon.

Adding back a luxury into your healthy eating plan is a way to be able to sustain the weight loss journey for longer.

2. Nuts

Have nuts on hand for a little snack. Perfect to pop into a little container and keep in your handbag if you are out. They are also nice to pop on top of porridge or homemade muesli or into muffins. Almonds, walnuts, pistachios, the list is endless!

3. Chia seeds

chia_seeds

Chia seeds are a great substitute for baking if you have no eggs or if your family is allergic to eggs. They are also a great source of protein and minerals and omega 3 fatty acids.

They are also delicious added into a Healthy Mummy Smoothie or spooned on top of yoghurt for an added crunch.

4. Pumpkin seeds

Pumpkin seeds or pepitas are a yummy addition to your nut trail mix as a snack, in muffins, in stir fries or on top of yoghurt. The added hit of protein will sustain your energy for longer.

5. Eggs

Eggs are so versatile especially as a main healthy meal such as a frittata or as poached eggs for breakfast. They are also a perfect snack. Hard boil some the night before to keep in the fridge for when the snack attacks approach.

6. Almond meal

This is a great addition to baking to substitute out some flour in the recipe. It helps increase the protein content and reduced the carbohydrate content of the baked good. The protein will change the density and chewiness of the baked good but will also keep you feeling fuller for longer.

7. Olive oil

Olive oil

Oil type is very personal but oils are great for cooking and also for the use in baking. Olive oil is rich in antioxidants and good fats and makes a simple but delicious salad dressing with balsamic vinegar.

8. Legumes

Legumes are not only a great source of protein and fibre, but also a good source of non-haem iron. They are also a very versatile addition to a main meal whether as the base for a stew or soup, but also for a vegetarian patty.

9. Canned chickpeas

Chickpeas are a legume as well. They are a great addition to a pasta sauce, a salad or as the base for a yummy dip like hummus. Hummus is perfect as a weight loss snack to enjoy with some chopped carrots and celery.

10. Spices such as cayenne pepper, paprika and pepper

Spices can make a meal 10 times more exciting and give it a real flavour boost. These options are not only delicious, but they also have no added calories or salt.

11. Cinnamon

Use this lovely flavour to add to ‘sweet’ items without the sugar. You can add it on top of yoghurt, in baked goods, into a Healthy Mummy Smoothie or on top of some apple with peanut butter.

12. Green tea and herbal teas

greentea

Instead of having a coffee, try a herbal caffeine free tea. Here is how green tea REALLY helps with weight loss.

13. Desiccated coconut

Great for smoothies, snacks such as nut trail mix, on muesli, in homemade desserts, in yoghurt, the works. Choose sulphite free products if you are sensitive to this additive.

14. Brown rice or wild rice

Chicken Skewers With Satay

A great addition to main meals. It is higher in fibre then regular brown rice which will be beneficial to your digestion (especially important when pregnant or breastfeeding) and will also keep you feeling fuller for longer.

Love brown rice? Then you’ll love this recipe DIRECT from our 28 Day Weight Loss Challenge.

Grilled Chicken Skewers With Satay Sauce – get the recipe here.

15. Quinoa

Although it is actually a seed, quinoa is a great substitute for rice or carbohydrate side item. It is high in protein and this superfood can also be used as a gluten free alternative for porridge.

16. Wholemeal couscous

A very quick option for a side meal as you just boiling water and set aside for a few minutes.

17. Canned tuna or salmon in spring water or oil

High in protein, omega 3 fatty acids and flavour, both canned fish options are an easy lunch, snack or dinner option. Keep one at work if you schedule is crazy or even in your hand bag if you are on the run.

18.Plant-based milks

almond milk review

Milks such as soy, rice and almond are great alternatives to regular dairy cow milk. Not only are they delicious in Healthy Mummy Smoothies, they are great alternative to use in baking or for brekky on cereals.

There you have it – 18 pantry essentials for weight loss you NEED to grab in your next shop!

Join thousands of mums on the MUMS ONLY Challenge!

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Our 28 Day Weight Loss Challenge is an affordable, customisable weight loss program PROVEN to help mums reach their weight loss goals.

Our Challenge entails:

  • 28 days of at home exercise routines (no gym needed) – with video instruction
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  • Time-efficient exercises for busy mums – under 30 mins
  • Challenge combines Pilates exercises with interval and circuit training (HIIT)
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mandy-dos-santos
written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."